Home » Recipes » Meaty Mains » CRUSTED PARMESAN FISH

Crusted Parmesan Fish is a quick and easy dinner that the whole family always loves. Freshly grated parmesan cheese replaces the need for any breadcrumbs! So this simple fish dinner is not only downright delicious, it just so happens to be low carb, Keto friendly, and gluten free, too!

This crusted parmesan fish recipe is a winner for SO many reasons!

First of all, it’s deeeeelish. I mean, parmesan cheese in place of breadcrumbs?! There won’t ever be a day where I won’t be down for that!

Secondly, it’s so quick to make. And when I say quick, I mean a cook time of 10 minutes (or less!) quick. I know you’re with me when I say you can’t beat that, especially on busy weeknights.

And lastly (but not actually lastly because there are so many more reasons I could say!) you can make this crusted parmesan fish with any fish you have on hand. Like the one you jusssst bought at the market yesterday or the one you’ve been meaning to use up in the freezer.

Now we’re talkin’.

sheet pan of parmesan crusted fish garnished with fresh chopped parsley and lemon wedges, plate with some fish and lemon on it in the background

Crusting something in parmesan cheese is a fun and easy way to achieve those breadcrumb vibes without actually using any breadcrumbs. Keto friends, rejoice! Not only does it add a whole new layer of deliciousness but it crisps up as it melts in the oven.

I don’t think you even need me to elaborate on how delicious that is because YES, it’s as good as it sounds. I’m not going to lie, the parmesan crust factor is so good, you’ll want to use it on more than just fish!

When you’re in need for a quick, easy, fresh, flavourful, (and oh, so satisfying!) dinner then this crusted parmesan fish is your guy! I may even go as far as to say that picky eaters and fish haters alike might not even realize that the tasty thing on their plate is actually fish. I mean, who cares what it is when it’s crusted in freshly grated parmesan cheese! Am I right?

INGREDIENTS YOU’LL NEED TO MAKE CRUSTED PARMESAN FISH

ingredient list for crusted parmesan fish - fish fillets, olive oil, lemon, dried and fresh parsley, parmesan cheese, garlic powder, onion powder, paprika, salt and pepper — *Complete list of ingredients and amounts can be found in the recipe card below.*

This crusted parmesan fish recipe is heavy on the spices for that extra boost of flavour. But don’t worry, you probably already have them all in your pantry! Let’s get into the ingredients you’ll need to get started in a little bit more detail down below:

Fish Fillets: I know that sounds pretty generic and that’s because it is! You can choose to use whatever fish you want! For this recipe, I used sole fillets but other good options include any white fish such as halibut, cod, rockfish, or basa. Even trout or salmon would work great in this crusted parmesan fish recipe. Don’t worry about the size tooooo much. BUT if you have the option, go for fillets that weigh at least 4 oz. each. You can use fresh or frozen fish in this recipe. Just be sure to thaw the fish first if using frozen!

Parmesan Cheese: The definite star of the show! What a world of infinite possibilities opens up when you realize that you can substitute good ol’ breadcrumbs with parmesan cheese! It adds a sharp, crisp flavour to the fish and makes the perfect Keto friendly “breading”. Freshly grated parmesan cheese works best in this recipe. It tends to melt better in the oven and crisps up nicely while doing so!

Olive Oil: Adds flavour and helps the seasonings and parmesan stick to the fish. As always, use good quality and extra virgin for best results and the most flavour. However, if you want to use a different oil, avocado oil is always a good alternative.

Spices: A mixture of garlic powder, onion powder, dried parsley, salt, pepper, and paprika is the perfect match for the parmesan cheese and takes this recipe for Parmesan Crusted Fish over the top! For a slightly different and smoky flavour, try using smoked paprika instead of regular.

Lemon: For serving (optional) – Adds a citrusy boost of flavour to the final dish. Therefore, fresh lemon wedges are best in this recipe.

Fresh Parsley: Optional but adds a nice herby freshness and pop of colour to the final dish.

two forks on a plate with two fish fillets crusted in parmesan, fresh chopped parsley and a lemon wedge

HOW TO MAKE CRUSTED PARMESAN FISH (KEY TIPS)

fork with some cooked fish on it over a plate with the rest, lemon wedge and parsley on the plate

You can find full instructions for how to make this oven baked crusted parmesan fish in the recipe card down below, but here are a few quick tips to keep in mind for this recipe:

If you can swing it, try and get fish fillets that are at least 4 oz. each in size. If you can’t, don’t stress about it too much. Not sure if you can tell by the photos how paper thin mine are and how they’re actually nowhere near 4 oz. each. That’s all my local fish market had so I went with it (and rest, assured they still came out delicious!) However, I feel like the 4-6 oz. mark is a good reference point to providing a hearty sized portion. You can use fresh or frozen fish in this recipe but be sure to thaw the fish first if using frozen!

EXTRA TIP: No matter what size fish you can manage, ensure that they’re all relatively similar in size. That way they all cook up evenly and in the same amount of time.

Pat the fish dry before beginning. Doing this will absorb any excess moisture which in turn will ensure you get that nice flakey texture after the fish is cooked.

Don’t skimp on the parmesan cheese crust! Afterall, that’s the name of this recipe for a reason, folks! You want to ensure you cover the entire surface of the fish in the parmesan cheese and spice mixture. EXTRA TIP: Use your hands and really press that mixture into the fish to get it to stick on nicely!

Don’t overcrowd the baking sheet for best results. You want each fish fillet to have enough room around it to “breathe” so it can cook evenly and crisp up nicely. That means no overlapping or touching, friends! Work in batches and with two seperate sheet pans if you have to.

Be sure to adjust the cook time accordingly, depending on the size of your fish fillets. Thinner ones like the ones I had will take a much shorter time to cook than thicker 4 oz. ones. Mine only took 5 minutes in the oven (yup! That’s right!) whereas thicker ones will take up to 10 minutes (or slightly longer for even bigger ones). The fish is done cooking when it can easily be flaked with a fork.

sheet pan of parmesan crusted fish garnished with fresh chopped parsley and lemon wedges

FREQUENTLY ASKED QUESTIONS

WHAT IS PARMESAN CRUST MADE OF?

Parmesan crust is exactly what it sounds like and is so easy to make! The base is freshly grated parmesan cheese which you can then mix with all your favourite spices. The parmesan and spice mixture then act as a breading or “crust” for anything from this delicious Crusted Parmesan Fish recipe to chicken, pork or veggies.

WHAT IS A GOOD FLAKY WHITE FISH?

Although this recipe can also be used for red fish such as trout or salmon, white fish of any kind is actually my favourite way to make it as it’s mild in that “fishy” taste most people tend to avoid. And in that case, of course, you want a good flaky white fish! For this recipe, I used Sole fillets. However, other good flaky white fish options include cod, halibut, basa, tilapia, rockfish, snapper, haddock or grouper.

WHAT TO EAT WITH PARMESAN CRUSTED FISH?

There are so many delicious side dish that pair perfectly with this Parmesan Crusted Fish recipe! To keep things Keto friendly, try serving it up with some tasty Green Beans n’ Bacon, Easy Sautéed Zucchini, Creamy Mashed Turnips, or Crispy Air Fried Brussels Sprouts.

For my non-Keto friends, Creamy Garlic Mashed Potatoes, Oven Baked Sweet Potatoes, Corn with Cream Cheese, or Restaurant Style Garlic Bread all make great sides for this simple fish dinner.

It’s a no brainer to serve this Parmesan Crusted Fish with a healthy dollop of my homemade Tartar Sauce or authentic Tzatziki Sauce.

HOW DO YOU STORE LEFTOVER PARMESAN CRUSTED FISH?

To store leftover Parmesan crusted fish, first allow it to cool to room temperature. Once cooled, place the fish in an airtight container or wrap it tightly in aluminum foil or plastic wrap. This will help maintain its freshness and prevent it from absorbing other odors in the refrigerator. Store the wrapped or containerized fish in the refrigerator, where it can safely remain for up to 3 days.

When ready to eat, reheat the fish in the oven or on the stovetop to maintain its crispy texture. Avoid microwaving, as this can make the crust soggy. Always check for any signs of spoilage, such as an off smell or discoloration, before consuming.

side view of two fish fillets crusted with parmesan, fresh chopped parsley, lemon wedge and tray with more fish in the background

MORE KETO FRIENDLY DINNERS YOU DON’T HAVE TO BE ON KETO TO LOVE

CHEESY PHILLY CHEESESTEAK CASSEROLE

CHEESY ALMOND FLOUR CHICKEN PARMESAN

LOADED CAULIFLOWER SOUP

HEALTHY BURGER BOWLS WITH ALL THE FIXIN’S

PORK AND BROCCOLI STIR FRY WITH HOMEMADE SAUCE

EGG ROLL IN A BOWL WITH KETO SWEET N’ SOUR SAUCE

CREAMY CAULIFLOWER “MAC” AND CHEESE

ITALIAN STYLE EGGPLANT ROLLATINI

PAN SEARED SALMON WITH LEMON CAPER BUTTER SAUCE

LOVE THIS RECIPE? PIN IT FOR LATER!

CRUSTED PARMESAN FISH

Yield: 4 Servings

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Ingredients

4 Fish Fillets, ~4-6 oz. each*
3/4 cup Freshly Grated Parmesan Cheese
2 tbsp Extra Virgin Olive Oil
1 tsp Garlic Powder
1 tsp Paprika
1 tsp Dried Parsley
1/2 tsp Onion Powder
Salt and Pepper, to taste
Fresh Chopped Parsley and Lemon Wedges, for serving, optional

Instructions

Preheat the oven to 400° and line a baking sheet with parchment paper. Pat the fish dry with paper towel and place in a single layer on the baking sheet. Drizzle with the olive oil and brush to coat on both sides.
In a wide but shallow bowl, add the parmesan cheese and all the spices. Mix to combine well.
Using your hands, place each fillet into the bowl of parmesan cheese one at a time. Press gently but firmly to nicely coat both sides then place back on the parchment lined baking sheet in a single layer. Don't overcrowd the pan and work in batches if you have to.
Cook for 5-12 minutes (depending on the thickness of your fish). Mine were paper thin so they only took around the 5 minute mark. However, if you're using proper 4-6 oz. fillets, they should take anywhere from 10-12 minutes. They're done when you can easily flake the flesh with a fork. Top with fresh chopped parsley and serve with lemon wedges, if desired. Serve immediately.

Notes

Although this recipe can also be used for red fish such as trout or salmon, white fish of any kind is actually my favourite way to make it. For this recipe, I used Sole fillets. However, other good white fish options include cod, halibut, basa, tilapia, rockfish, snapper, haddock or grouper.

You can use fresh or frozen fish in this recipe but be sure to thaw the fish first if using frozen!

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 197Total Fat: 13gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 56mgSodium: 463mgCarbohydrates: 6gFiber: 1gSugar: 1gProtein: 16g

Nutrition is only an estimate and calculated using Nutritionix.