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Easy Low Carb Baked Fish with Green Beans – One Pan Dinner!

March 15, 2019 by Denise 2 Comments

Long photo of baked fish on white plate with green beans and text overlay.
Long photo of baked fish on white plate with green beans and text overlay.

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!

white plate with baked fish on a bed of green beans
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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.

 

white plate with baked fish and green beans with baking dish in background

Easy Low Carb Baked Fish Recipe

  1. Cook frozen green beans in microwave according to packaging directions.
  2. Spray a baking dish with cooking spray and lay your cooked green beans in the dish.
  3. Thaw frozen fish and dab dry with a paper towel. Layer over top the green beans and sprinkle salt and pepper on top.
  4. Make the breading by place garlic, basil, pork rinds and parmesan cheese in a food processor and blend to make crumb topping.
  5. Spread over fish and then cut the butter into small pieces and place on top.
  6. Bake for 15-20 minutes in a 350F oven.

 

collage of baking dish with green beans, fish, breading and butter.

 

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. 🙂

 

Baked Fish in a casserole dish with a spoon and helping gone

 

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. 

 

Close up of white plate with green beans and baked fish.

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!

You might also like my friend Keri’s slow cooker parmesan green beans recipe.

white plate with baked fish on a bed of green beans
5 from 1 vote
Print

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.

Course Main Course
Cuisine American
Keyword fish, one pan, seafood
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 340 kcal
Author Denise

Ingredients

  • 2 cups green beans, cooked (I used frozen)
  • 1 lb frozen white fish (I used flounder)
  • salt and pepper to taste
  • 1 ¾ oz pork rinds (½ of a 3.5 oz bag)
  • ½ cup parmesan cheese
  • 3 cloves garlic
  • 8 basil leaves
  • 4 tablespoons butter

Instructions

  1. Preheat oven to 400 degrees F.

  2. Cook frozen green beans in microwave according to packaging directions.

  3. Spray a baking dish with cooking spray and lay your cooked green beans in the dish.

  4. Thaw frozen fish and dab dry with a paper towel. Layer over top the green beans and sprinkle salt and pepper on top.

  5. Make the breading by place garlic, basil, pork rinds and parmesan cheese in a food processor and blend to make crumb topping.

  6. Spread over fish and then cut the butter into small pieces and place on top.Bake for 15-20 minutes in a 350F oven.

 

Long photo of baked fish on white plate with green beans and text overlay.

« Tasty Low Carb Taco Soup – A Big Pot In 30 Minutes!
Keto Philly Cheesesteak And Waffles – Tasty Low Carb Dinner! »

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate I earn from qualifying purchases.

Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

Comments

  1. Sylotexas

    November 13, 2019 at 10:39 pm

    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.

    Reply
    • Denise

      November 14, 2019 at 4:07 pm

      So glad you and your family enjoyed this!

      Reply

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