Parsley Crusted Keto Fish
This parsley crusted keto fish is rich, buttery, and surprisingly quick to make. The fish is coated in a simple parsley and Parmesan crust, then finished with brown butter and toasted macadamia nuts for extra flavor and texture.
Ingredient Notes
- Fish Fillet: White fish such as tilapia works particularly well here, but salmon or tuna can also be used. Choose fresh fillets with firm flesh and no strong fishy smell. Thicker fillets may need slightly longer cooking times.
- Butter: The butter is browned before cooking, which gives it a deeper, nuttier flavor. Watch it carefully while it cooks so it turns golden rather than burning.
- Parsley: Fresh parsley adds freshness and color to the crust. Finely chop it so it sticks evenly to the fish. You can also substitute other fresh herbs such as sage, tarragon, or rosemary.
- Macadamia Nuts: Toasting the macadamia nuts enhances their flavor and gives the dish extra texture. Pine nuts, hazelnuts, or walnuts also work well as substitutes.
- Olive Oil: Used to cook the fish and help the crust brown evenly.
- Parmesan Cheese: Parmesan helps bind the parsley crust together and adds a salty, savory flavor. Finely grated Parmesan works best.
- Salt and Black Pepper: Season the fish before cooking so the flavor reaches the meat itself and not just the crust.
- Zucchini Noodles: Zucchini noodles keep the dish light and low carb. Cook them briefly so they stay slightly firm rather than becoming watery.
- Extra Virgin Olive Oil: Used for cooking the zucchini noodles and adds a light savory flavor.
Expert Tips
Brown the Butter Carefully
Cook the butter over medium heat and keep an eye on it as it melts and foams. After a few minutes the milk solids will begin turning golden brown and the butter will develop a nutty aroma. Remove it from the heat once it reaches this stage because it can burn quite quickly if left too long.
Press the Crust onto the Fish Firmly
Press the parsley and Parmesan mixture firmly onto one side of the fish so it adheres properly during cooking. If the crust is loose, it can fall away when the fish is flipped or moved in the pan.
Cook the Fish Crust-Side Down First
Start cooking the fish with the crust-side facing down in the pan. This helps the Parmesan and herbs develop color and creates a better texture on the crust. Avoid moving the fish too early or the crust may not set properly.
Do Not Overcook the Fish
Fish cooks quickly, especially thinner fillets like tilapia. Once the flesh turns opaque and flakes easily, remove it from the heat. Overcooking can dry the fish out and make the texture firm rather than tender.
Cook the Zucchini Noodles Briefly
Zucchini noodles only need a minute or two in the pan. Cooking them too long causes them to release water and become soft. Keeping them slightly firm gives the dish a better texture overall.
Storage and Leftovers
Store leftover fish and zucchini noodles in separate airtight containers in the refrigerator for up to 2 days. Keeping them separate helps prevent the zucchini noodles from making the fish soggy.
Reheating
Reheat the fish gently in a sauté pan over low heat until warmed through. Avoid high heat as it can dry the fish out. The zucchini noodles can be reheated briefly in a separate pan for about 1 minute so they do not overcook.
More Recipes You May Like:
- Keto Fish with Spring Onion & Ginger
- Keto Fish Moilee (South Indian Fish Curry)
- Thai Fish Curry – Yellow Thai Curry
Parsley Crusted Keto Fish
Ingredients
- 170 g fish fillet white fish, salmon, or tuna
- 25 g butter
- 5 g parsley finely chopped
- 20 g macadamia nuts
- 5 ml olive oil
- salt and black pepper
- 10 g Parmesan cheese
- finely grated
Zucchini Noodles
- 150 g zucchini noodles
- ½ tbsp extra virgin olive oil
Instructions
- Add the butter to a small saucepan over medium heat and cook until it turns golden brown. Set aside.
- In a small bowl, mix the chopped parsley with the grated Parmesan cheese. Set aside.
- Toast the macadamia nuts in a dry pan over medium heat until lightly browned and fragrant. Remove from the pan and crush into a fine crumb using a mortar and pestle or chop finely with a knife.
- Season the fish fillets with salt and black pepper. Press the parsley and Parmesan mixture firmly onto one side of each fillet.
- Heat the olive oil in a sauté pan over medium-high heat. Place the fish parsley-side down in the pan and cook for about 2 minutes, depending on thickness.
- Flip the fish and add about 1 tablespoon of the brown butter to the pan. Baste the fish while it cooks for another 1–2 minutes, until just cooked through.
- Heat the extra virgin olive oil in a separate pan over medium heat. Add the zucchini noodles and cook for 1–2 minutes, until just tender.
- Serve the fish over the zucchini noodles and finish with the crushed macadamia nuts and remaining brown butter.
