KETO Fish Recipes

Healthy, quick, and easy dinner recipes for your family. They will love these KETO fish dinners. 

Quick List of the Recipes

1.) Sheet-Pan Chili-Lime Tilapia recipe with Veggies

2.) Almond & Cheese Crusted Tilapia

3.) Lemon Butter Sauce for Fish

4.) 5-Ingredient Garlic Parmesan Tilapia

5.) Easy Lemon Butter Fish in 15 Minutes

6.) Flounder Meunière

7.) Mediterranean Salmon in Parchment Paper

8.) Lemon-Ginger Salmon {Paleo, GAPS, AIP option}

9.) Dijon Baked Salmon

10.) Cajun Trinity Keto Crab Cakes

11.) Keto Sheet Pan Salmon

12.) Lemon Baked Cod with Parmesan Cheese

13.) Keto Garlic Butter Salmon

Number 1: Sheet-Pan Chili-Lime Tilapia recipe with Veggies

Ingredients

3 tilapia fillets (or any white fish, wild caught if possible)

1 large sweet potato, cut into fries (or 2 medium)

1 broccoli head, cut into florets

1/2 cup freshly squeezed lime juice (or juice of 2 limes)

1/4 cup fresh chopped cilantro

2 tablespoons olive oil + 2 for veggies

2 tablespoons water

1 tablespoon honey

1 tablespoon minced garlic (or 4 crushed garlic cloves)

1 teaspoons red chili flakes, or to taste

1/2 teaspoon chili powder

1/8 teaspoon ground cumin

Salt and fresh cracked pepper

2 tablespoons chopped cilantro leaves, for garnish

1 small bird-eye pepper, sliced for garnish, optional

Directions

Preheat your oven to 425°F (210°C). Lightly oil a baking sheet or coat with nonstick spray.

Whisk together 2 tablespoons olive oil, water, garlic, lime juice, honey, chili flakes, chili powder, cumin and cilantro in a small bowl.

Place sweet potato fries and broccoli in a single layer onto the prepared baking sheet. Stir in 2 tablespoons olive oil; season with salt and pepper, to taste, and mix well. Make some space for the white fish fillets and place tilapia in the reserved spaces. Brush fish with the chili-lime mixture.

Bake until fish flakes easily with a fork and the broccoli begin to crisp up on the edges and have softened, about 20 – 25 minutes. Serve the baked tilapia garnished with cilantro, sliced chili peppers and lime wedges, if desired. Enjoy!

Note: Tilapia is a versatile and mild fish, but sometimes is has an off-flavor that some cooks would call “muddy”. Don’t hesitate to go heavy on spices as it will greatly reduce this off-flavor and enhance the taste of the fish.

Adapted from: https://www.eatwell101.com/sheet-pan-tilapia-white-fish-recipe

Number 2: Almond & Cheese Crusted Tilapia

Prep Time 10 Minutes

Cook Time 15 Minutes

Total Time 25 Minutes

Servings 2 Meals

Almond flour and grated pecorino cheese crusted tilapia fried until golden brown, the perfect low carb seafood. Served with keto veggie couscous made from zucchini, green peppers, and cauliflower.

Ingredients

For the Tilapia

2 tilapia fillets

¾ cup fine almond flour

½ teaspoon each garlic & onion powder

1/3 cup finely grated pecorino or parmesan cheese

Zest of 1 lemon

Kosher salt & fresh pepper

Olive or avocado oil

For the Keto Couscous

1 large green pepper

1 large zucchini

½ a head of cauliflower florets

½ teaspoon each garlic & onion powder

Juice of ½ a lemon

1 long red finger chile sliced

Kosher salt & fresh pepper

Olive or avocado oil

Instructions

For the keto couscous. Cut the zucchini into small cubes along with the green peppers and cauliflower. The goal is to make the look and feel of the veggies seem like large Israeli couscous. Pre-heat a large non-stick pan over medium-high heat along with 1 tablespoon of oil. Add the veggies to the pan along with the garlic and onion powder, ½ teaspoon of salt, and a few cracks of pepper. Cook for 5-7 minutes until the veggies have softened, but are not mushy. Turn the heat off the pan, save the lemon zest for the fish, and add the juice of half a lemon along with the sliced chiles. Mix well and check for seasoning.

For the tilapia, add the almond flour to a small dish along with the onion and garlic powder, grated cheese, lemon zest, ½ teaspoon salt, and a few cracks of pepper, mix well. Rub some oil all over the tilapia and season with a generous pinch of salt. Place the tilapia in the seasoned almond flour and really pack on the flour, shake off excess and move to a wire rack, repeat with the second piece of fish.

Add enough oil to a shallow non-stick pan set over medium-high heat and allow it to come to 350 F. Fry the fish for 3 minutes on each side, or until golden brown, flip and repeat. Move to a wire rack to cool. Serve the fish with the veggie couscous and enjoy!

Adapted from: https://www.flavcity.com/almond-crusted-keto-tilapia/

Number 3: Lemon Butter Sauce for Fish

A Lemon Butter Sauce with Crispy Pan Fried Fish that would be perfectly at home in a posh restaurant, yet is so quick to make at home! Browning the butter gives the sauce a rich, nutty aroma which pairs beautifully with fresh lemon, as well as thickening the sauce and giving it a gorgeous golden colour.

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 2

Ingredients

Lemon Butter Sauce

60 g / 4 tbsp unsalted butter , cut into pieces

1 tbsp fresh lemon juice

Salt and finely ground pepper

Crispy Pan Fried Fish

2 x thin white fish fillets (120-150g / 4-5oz each), skinless boneless (I used Bream, Note 1)

Salt and pepper

2 tbsp white flour

2 tbsp oil (I use canola)

Serving

Lemon wedges

Finely chopped parsley, optional

Instructions

Lemon Butter

Place the butter in a light coloured saucepan or small skillet over medium heat.

Melt butter then leave on the stove, whisking / stirring very now and then. When the butter turns golden brown and it smells nutty - about 3 minutes, remove from stove immediately and pour into small bowl. 

Add lemon juice and a pinch of salt and pepper. Stir then taste when it has cooled slightly. Adjust lemon/salt to taste.

Set aside - it will stay pourable for 20 - 30 minutes. 

Crispy Pan Fried Fish

Pat fish dry using paper towels. Sprinkle with salt & pepper, then flour. Use fingers to spread flour. Turn and repeat. Shake excess flour off well, slapping between hands if necessary.

Heat oil in a non stick skillet over high heat. When the oil is shimmering and there are faint wisps of smoke, add fish. Cook for 1 1/2 minutes until golden and crispy on the edges, then turn and cook the other side for 1 1/2 minutes (cook longer if you have thicker fillets).

Remove immediately onto serving plates. Drizzle each with about 1 tbsp of Sauce (avoid dark specks settled at the bottom of the bowl), garnish with parsley and serve with lemon on the side. Pictured in post with Kale and Quinoa Salad.

Adapted from: https://www.recipetineats.com/lemon-butter-sauce-fish/

Number 4: 5-Ingredient Garlic Parmesan Tilapia

A delicious, easy and healthy garlic parmesan Tilapia. Made with only 5 ingredients and ready in only 15 minutes flat!

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins

Servings 4 servings

Ingredients

4 tilapia fillets about 8 ounces each

2 tablespoons butter melted

Juice from 1 lemon

1 teaspoon garlic powder

¼ cup grated Parmesan

Salt and pepper to taste

Lemon wedges for serving

Minced fresh parsley for serving

Instructions

Preheat oven to BROIL.

Place tilapia on a large, rimmed baking sheet that has been sprayed with cooking spray.

Combine melted butter, lemon juice, and garlic powder in a small bowl. Brush the butter mixture on both sides of the fish.

Place the fish on the prepared baking sheet, bottom side UP, and broil for 5 minutes. Flip the fish over, sprinkle with Parmesan cheese, and return to the broiler for 5-6 more minutes. The fish will flake easily with a fork when it’s done.

Garnish with lemon wedges and parsley.

Recipe Notes

Serving Sizes -  This recipe yields four very large servings. If you're cooking for two, or if you have smaller appetites to feed, I would suggest using only two or three tilapia fillets.

Adapted from: https://www.theseasonedmom.com/5-ingredient-garlic-parmesan-tilapia/

Number 5: Easy Lemon Butter Fish in 15 Minutes

This Easy Lemon Butter Fish only takes 15 minutes and a handful of ingredients. It’s a delicious and nutritious. Pair with rice and vegetables for a healthy weeknight dinner.

Yield 4

Prep Time 7 minutes

Cook Time 12 minutes

Total Time 19 minutes

Ingredients

4 good-sized firm white fish fillets, about 6 inches long, 1-inch thickness (cod, halibut, or mahi would work well.)

3 TB melted butter (I use salted)

Juice and zest from 1 medium lemon

1 tsp kosher salt, plus extra to taste

1 tsp paprika

1 tsp garlic powder1 tsp onion powder

1/4 tsp freshly ground black pepper

3 TB olive oil

freshly chopped basil or parsley leaves, for garnish and flavor

extra lemon slices for serving

Instructions

Use paper towels to thoroughly dry excess moisture from fish fillets – this step is crucial for fish to brown nicely in pan. Set aside.

In a bowl, combine melted butter, lemon juice and zest, and 1/2 tsp kosher salt. Stir to combine well. Taste and add a bit more kosher salt, if desired.

In a separate bowl, combine the remaining 1/2 tsp kosher salt, paprika, garlic powder, onion powder, and black pepper. Evenly press spice mixture onto both sides of fish fillets.

In a large, heavy pan over medium high heat, heat up the olive oil until hot. Cook 2 fish fillets at a time to avoid overcrowding (allows for browning.) Cook each side just until fish becomes opaque, feels somewhat firm in the center, and is browned – lightly drizzle some of the lemon butter sauce as you cook, reserving the rest for serving. Take care not to over-cook, as that will result in a tougher texture.

Serve fish with with remaining lemon butter sauce, basil or parsley, and lemon wedges.

Adapted from: http://www.chewoutloud.com/2017/06/06/easy-lemon-butter-fish-15-minutes/print/14902/

Number 6: Flounder Meunière

Flounder Meunière is a classic French preparation made with a delicate fillet of fish, lots of browned butter, fresh lemon and parsley. It’s very simple to prepare – don’t let the fancy name fool you!

Author Nicole Gaffney

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Yield 4 servings

Ingredients

4 nice sized fillets of flounder (4-6 oz each)*

Salt and pepper to taste

3-4 tablespoons olive oil**

All purpose flour for dredging (2-3 cups)

6 tablespoons salted butter

1 sprig fresh thyme (optional)

1 lemon, plus more wedges for serving

2 tablespoons finely minced fresh parsley

Instructions

Pat the fish filets dry with paper towels, then season both sides with salt and pepper. Pour enough olive oil to generously coat the bottom of a medium-large saute pan and place over high heat.

Working with one filet at a time, lightly dredge in flour and shake off any excess, then gently lay it into the hot oil. Let it cook for about 2 minutes, or until the edges start to turn opaque. Use a fish spatula to carefully flip it over, and allow it to cook for another minute or two on the other side (time will depend on the thickness of your filets). Repeat with the remaining fish.

Pour out the oil, wipe out the pan and lower the heat to medium. Add in the butter and let it cook until it starts to turn golden brown and smells nutty, about 4 minutes. Toss in the thyme sprig (if using) and stand back because it will spit and spatter. Then turn off the heat and quickly squeeze in lemon juice and shake the pan around to incorporate.

Place one filet on each plate and pour the butter sauce over top. Sprinkle with parsley and serve immediately with more lemon wedges on the side.

Adapted from: https://coleycooks.com/flounder-meuniere/

Number 7: Mediterranean Salmon in Parchment Paper

Prep Time 20 Minutes

Cook Time 20 Minutes

Total Time 40 Minutes

Servings 5 People

Author Julia


Ingredients

1 (1 3/4-pound) salmon fillet

1/4 teaspoon sea salt

1 teaspoon paprika

1 teaspoon ground ginger

1 teaspoon dried dill

1/4 cup kalamata olives pitted and chopped

1/4 cup sun-dried tomatoes drained

1/3 cup artichoke hearts

1/4 cup capers

3 sprigs fresh dill chopped

1/3 cup pesto sauce

Instructions

Preheat the oven to 400 degrees F and lay a long sheet of parchment paper on a large baking sheet.

Place salmon fillet on top of the parchment paper and sprinkle with sea salt, paprika, ground ginger, and dried dill.

Top salmon with the remaining ingredients, trying to get an even distribution over the full fillet.

Fold the sides and ends of the parchment paper, creating a packet. Secure with twine.

Bake on the center rack of the preheated oven for 20 minutes, or until salmon is cooked through. Thicker cuts of fish will require 25 to 30 minutes.

Remove fish from the oven, cut the twine and un-wrap the parchment paper. Cut into individual-size portions and serve with your choice of side dishes.

Adapted from: https://www.theroastedroot.net/mediterranean-salmon-in-parchment-paper/

Number 8: Lemon-Ginger Salmon {Paleo, GAPS, AIP option}

Cook Time 15 mins

Total Time 15 mins

Servings 5 servings

Ingredients

1.5 lbs. wild salmon, approximately~ enough to feed 5 people

1 bunch green onions whites and greens separated, then diced

1/4 cup sesame oil or olive oil use olive oil for Whole 30 and AIP versions

2-3 inch nub fresh ginger, grated

2 cloves fresh garlic crushed

2 Tablespoons coconut amino acids, (see Recipe notes)

1 Tablespoon fresh lime juice or lemon juice is fine

1 tsp. lime zest from an organic lime (or lemon zest)

1 tsp. raw honey omit for Whole 30

1/4 tsp. sea salt

Instructions

Preheat oven to 375 degrees. Grease a casserole dish. Set aside.

In the blender combine whites of onions, oil, ginger, garlic, amino acids, lime juice, zest, honey (omit for Whole30) and sea salt. Pulse to combine, until whites are cut into small pieces, but not fully pureed.

Place cold salmon fillets in greased casserole dish. Pour marinade over salmon and allow to sit out for 20 minutes.

Bake for 10-13 minutes, without overcooking. If white proteins begin to emerge to the surface you have cooked it too long. The center should still be bright pink and be tender when pushed down with an index finger, not too firm.* (*see Recipe notes)

Garnish with lime slices, green onion's greens and optional sesame seeds.

Recipe Notes

*How to know when your salmon is done

Touch your thumb to your index finger, very lightly; don't tense the muscle. The fleshy part of your lower thumb on your palm is the firmness you're looking for, soft enough to push down into, but with a little resistance.

When salmon is overcooked it is opaque inside, a dull pink, and dry. You want it wet and glossy, very moist. It will be hot and cooked, but it will still be bright pink. The edges may be more cooked with some of the white proteins having surfaced; that's fine. But don't overcook the center.

If you're not familiar with coconut amino acids, it's an excellent alternative to soy sauce.

Number 9: Dijon Baked Salmon

This Dijon baked salmon is one of my favorite easy salmon recipes. It's incredibly flavorful and the dijon topping keeps the salmon moist, light and flaky. Watch how easy it is to make in the recipe video above!

Prep Time 5 minutes  

Cook Time 20 minutes  

Total Time 25 minutes  

Servings 5 servings

Ingredients

1 1/2 lbs salmon King, Sockeye or Coho salmon

1/4 cup fresh parsley finely chopped

1/4 cup Dijon mustard

1 tbsp lemon juice

1 tbsp avocado oil

3 garlic cloves finely chopped

salt and pepper

Instructions

Preheat your oven to 375 degrees fahrenheit.

Place the salmon on a parchment lined baking tray and set it aside.

Mix together the remaining ingredients in a small bowl and generously coat the top of the salmon.

Bake the salmon for 18-20 minutes (depending on size and thickness), then slice it into individual portions and serve immediately.

Adapted from: https://downshiftology.com/recipes/dijon-baked-salmon/

Number 10: Cajun Trinity Keto Crab Cakes

This recipe yields 8 fairly large, entrée-sized patties. If you make smaller patties, you could easily get 16 out of this recipe.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Yield 8 Crab Cakes

Ingredients

2 tablespoons butter

1 large rib celery, chopped

1/2 cup chopped mixed bell pepper

1 shallot, chopped

2 cloves garlic, minced

sea salt and black pepper, to taste

1 large egg

2 tablespoons mayonnaise (get my homemade recipe here)

1 tablespoon Worcestershire sauce

1 teaspoon spicy brown mustard

1 teaspoon hot sauce

1/2 cup grated Parmesan cheese

1/2 cup crushed pork rinds

1 pound lump crabmeat, picked clean of shells

2 tablespoons olive oil

Instructions

Heat a large sauté pan over medium heat. In the pan, heat the butter, then add the celery, bell pepper, shallot, garlic, sea salt and black pepper. Sauté until the vegetables are translucent and soft, about 10 minutes.

In a large mixing bowl, combine the egg, mayonnaise, Worcestershire, spicy brown mustard and hot sauce. Add the sautéed vegetables and mix until all the ingredients are well incorporated. Mix in the Parmesan cheese and pork rinds. Fold the crab into the mixture.

Line a large plate or rimmed baking sheet with parchment paper. Form the crab mixture into 8 equal-size patties. Place the patties on the prepared baking sheet and refrigerate for 1 to 2 hours.

Pan-fry in olive oil, in a large skillet over medium-high heat, until the crab cakes are golden brown and crispy on each side. Be careful not to flip them too many times or they will fall apart.

Adapted from: https://peaceloveandlowcarb.com/cajun-trinity-keto-crab-cakes/

Number 11: Keto Sheet Pan Salmon

Perfectly cooked salmon with a delicious drizzle of garlic herb butter. A single sheet pan meal that comes together in less than 30 minutes, start to finish.

Prep Time 5 minutes

Cook Time 22 minutes

Total Time 27 minutes

Servings 4 servings

Calories 450 kcal

Ingredients

1/4 cup butter divided

3 cloves garlic minced

2 tbsp chopped fresh parsley

1 lb cauliflower florets

Salt and pepper

1 1/2 lb salmon filet cut into 4 equal portions

1 tsp grated lemon zest

Lemon wedges for serving

Instructions

Preheat the oven to 400F and place 2 tbsp of the butter on a rimmed baking sheet. Place the baking sheet in the oven as it preheats.

Melt the remaining butter in a small bowl and whisk in the garlic, parsley and lemon zest.

Remove the pan from the oven when the butter is melted and add the cauliflower florets. Sprinkle with salt and pepper and toss to coat in the butter. Bake 10 minutes.

Remove the pan from the oven and make space for the salmon filets. Sprinkle with salt and pepper, then drizzle with plenty of the garlic butter.

Bake another 10 to 12 minutes, until the fish is opaque and flakes easily with a fork. How long will depend on how thick your filets are.

Serve hot with wedges of lemon.

Adapted from: https://alldayidreamaboutfood.com/keto-garlic-butter-salmon/

Number 12: Lemon Baked Cod with Parmesan Cheese

An easy recipe for lemon baked cod with parmesan cheese and butter.

Prep Time 15 minutes

Cook Time 15 minutes

Servings 3 servings

Calories 410 kcal

Ingredients

1 1/2 pounds cod fillets thawed if frozen

3/4 cup finely grated parmesan cheese (sandy consistency)

1 lemon zested and juiced

4 cloves garlic minced

4 tablespoons salted butter melted

1 tablespoon chopped fresh parsley

1 teaspoon paprika

salt and pepper

Instructions

Preheat the oven to 400 F.

Pat the cod fillets dry using paper towels. Remove bones, if any.

Prepare a shallow bowl with melted butter and minced garlic. Stir together until well-mixed.

In another shallow bowl, add parmesan and paprika. Stir together until well-mixed.

Prepare a baking dish large enough for all cod fillets to sit in a single layer. Line the dish with parchment paper.

Working with one fillet at a time, dip it into the melted butter and flip to coat all sides, then into the parmesan mixture to coat all sides, and then place it onto the lined baking dish.

Repeat for all other cod fillets and keep them evenly distributed on the baking dish.

Distribute any remaining parmesan on top of the fillets, pressing down to adhere.

Sprinkle parsley and half of the lemon zest on top of the cod fillets.

Bake at 400 F until the cod is cooked through, about 15 minutes. The cod is cooked when it can be easily flaked using a fork.

Spoon lemon juice on top of the cod, about 2 tablespoons. Sprinkle remaining lemon zest on top. Season with salt and pepper to taste.

Adapted from: https://www.savorytooth.com/baked-cod/

Number 13: Keto Garlic Butter Salmon

Salmon is already packed with healthy fats, but we made it even more Keto-friendly with butter and Parmesan. Yep, you read that correctly. Fat is good when you're trying to reach ketosis. What's not allowed: carbs. Luckily, this is completely satisfying on its own.

Yields 8 Servings

Prep Time 5 Minutes

Total Time 30 Minutes

Ingredients

1 lb. (3-lb.) salmon fillet, skin removed

Kosher salt

Freshly ground black pepper

4 tbsp. butter, melted

1/4 c. freshly grated Parmesan

2 cloves garlic, minced

2 tbsp. freshly chopped parsley

Directions

Preheat oven to 350°. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray. Place salmon on top and season with salt and pepper.

In a small bowl, mix together butter, Parmesan, and parsley. Coat salmon with mixture, patting to cover in an even layer. Bake until the salmon is cooked through, about 25 minutes.

Switch oven to broil and broil until top begins to turn lightly golden, about 2 more minutes.

Adapted from: https://www.delish.com/cooking/recipe-ideas/a23495680/keto-salmon-recipe/