If you are looking for more fish recipes try this easy low carb baked fish with green beans. It’s a one pan low carb dinner that tastes delicious and has only 4g net carbs per serving.
You might also like this low carb asiago tilapia recipe!
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This easy low carb baked fish recipe is a low carb version of my wonderful sister in law Gayle’s recipe. Her’s involves sauteed veggies on the bottom and buttered panko on top. It’s delicious! With my version I just used some green beans, flounder and pork rind mixture on top. I loved it and ate it for 2 days. (My hubby and son wanted the local fried fish sandwich so it was all mine.) Each serving was just 4g net carbs.
What Kind OF White Fish To Use
In this recipe I tried frozen flounder filets I found at Aldi. You can use any kind of white fish you want because white fish usually has a mild flavor, cooks easily and is inexpensive. Types to use are tilapia, cod, grouper or haddock. The fish takes the back stage so any white fish will do.
Note: The flounder filets I used were very thin. Next time I would like to try a tilapia loin or cod to get more fish to breading ratio. However this was still delicious with the thinner filets so use them if you have them.
Easy Low Carb Baked Fish Recipe
- Cook frozen green beans in microwave according to packaging directions.
- Spray a baking dish with cooking spray and lay your cooked green beans in the dish.
- Thaw frozen fish and dab dry with a paper towel. Layer over top the green beans and sprinkle salt and pepper on top.
- Make the breading by place garlic, basil, pork rinds and parmesan cheese in a food processor and blend to make crumb topping.
- Spread over fish and then cut the butter into small pieces and place on top.
- Bake for 15-20 minutes in a 350F oven.
Note: It’s important to dry the fish before placing the casserole. I don’t like watery fish and I didn’t want the green beans to swim in fish juice. 🙂
Can I Use Other Vegetables?
Yes. My sister in law sautes various vegetables and places them on the bottom. I used green beans because I had them and they were fairly low carb. So use whatever you want but make sure they are cooked before you place them in the baking dish because the fish doesn’t not take long to cook.
I always bring out the seafood recipes this time of year because it’s lent and seafood is usually on sale. Well I hope you like this dish as much as I did. The nutritional information for 1 serving is:
340 cals / 20.4g fat / 6.1g carbs / 2.1g fiber / 34.2g protein = 4g net carbs
Where To Buy Pork Rind Crumbs
If you don’t want to make your own pork rind crumbs you can always buy these Pork Panko breading crumbs on Amazon!
Low Carb Baked Fish with Green Beans
If you are looking for more fish recipes try this easy low carb baked fish with green beans. It's a one pan low carb dinner that tastes delicious and has only 4g net carbs per serving.
Ingredients
- 2 cups green beans, cooked (I used frozen)
- 1 lb frozen white fish (I used flounder)
- salt and pepper to taste
- 1 3/4 oz pork rinds (1/2 of a 3.5 oz bag)
- 1/2 cup parmesan cheese
- 3 cloves garlic
- 8 basil leaves
- 4 tablespoons butter
Instructions
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Preheat oven to 400 degrees F.
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Cook frozen green beans in microwave according to packaging directions.
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Spray a baking dish with cooking spray and lay your cooked green beans in the dish.
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Thaw frozen fish and dab dry with a paper towel. Layer over top the green beans and sprinkle salt and pepper on top.
-
Make the breading by place garlic, basil, pork rinds and parmesan cheese in a food processor and blend to make crumb topping.
-
Spread over fish and then cut the butter into small pieces and place on top.Bake for 15-20 minutes in a 350F oven.
Sylotexas
Just made this tonight, it was soooo good. My picky kids ate it too!
I cooked the green beans separately, i.e. I did not include them in the casserole dish, I just wanted to make sure it didn’t get soggy.
I followed the rest of the directions, used dried basil instead of fresh, because that’s all I had. I tried not to grind the topping too fine for some extra crunch. I served it with cauliflower mash for a perfect Keto meal.
Very tasty! I will definitely make it again.
Denise
So glad you and your family enjoyed this!