For those following a ketogenic (keto) or low-carb diet, finding satisfying and healthy recipes is essential. Haddock, a mild-flavored white fish, is an excellent choice for keto-friendly meals. It's lean, protein-rich, and versatile, lending itself to various cooking methods and flavor combinations. This article explores several delicious keto haddock recipes, including oven-baked and air-fried options, providing detailed instructions and helpful tips to ensure success.
Low-Carb Oven-Fried Haddock Fillets
This recipe offers a healthier twist on traditional fried fish, baking the haddock fillets instead of frying them. The result is tender, flavorful fish with a golden-brown crust, perfect for those on low-carb, keto, Atkins, LC/HF, diabetic, or Banting diets.
Ingredients:
- 0.75 pound thick white fish such as haddock or cod
- ½ cup super fine almond flour
- ¾ cup shredded Parmesan cheese
- 1 clove garlic
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ⅛ teaspoon red pepper flakes
- 1 teaspoon fresh dill, coarsely chopped
- 1 large egg white
- Coconut oil spray
Instructions:
- Preheat oven to 400°F (200°C). Generously spray a baking sheet with coconut oil spray.
- Cut the fish into 8 equal pieces, lightly salt, and place on paper towels. Cover with more paper towels and press to dry the fillets. Set aside.
- In a food processor, combine almond flour, Parmesan cheese, garlic, sea salt, black pepper, and red pepper flakes. Process until the garlic is crushed and the mixture is well blended. Add fresh dill and pulse a few times to distribute it throughout the mixture. Pour the mixture into a bowl.
- Place egg white in a separate bowl. Dip each fish fillet into the egg white, ensuring it is fully coated.
- After coating with egg white, dip each fillet into the almond-Parmesan mixture, pressing to adhere.
- Place the fillets on the prepared baking sheet, ensuring they do not touch. Sprinkle any leftover crumbs on top of the fillets. Spray the tops of the fillets with coconut oil spray.
- Bake in the center of the preheated oven for 10-15 minutes, or until the fillets are light golden brown and cooked through.
Serving Suggestions:
Serve these delicious fillets on their own or with homemade tartar sauce for added creaminess and flavor. Pair with a salad or low-carb vegetables for a complete and healthy meal.
Air Fryer Parmesan Haddock
For a quick and easy keto haddock recipe, the air fryer is an excellent tool. This recipe utilizes a simple Parmesan crust to create a flavorful and crispy coating.
Ingredients:
- Haddock fillets
- Olive oil or oil spray
- Salt, pepper, garlic powder, onion powder, paprika (to taste)
- Grated Parmesan cheese
- Optional: Beaten egg (for extra cheese adhesion)
- Chopped parsley for garnish
- Lemon wedges for serving
Instructions:
- Preheat the air fryer to 380°F (193°C) for 5 minutes.
- Place the Parmesan cheese in a shallow bowl.
- Drizzle olive oil liberally over the fish or spray with oil spray. Season with salt, pepper, garlic powder, onion powder, and paprika.
- Press the fish into the Parmesan cheese, coating both sides of the fillets. For a more secure coating, dip the fish in beaten egg before pressing into the cheese. Note that using egg will add more calories.
- Line the air fryer basket or tray with perforated parchment paper and lightly spray with oil spray.
- Lay the coated fish on the parchment paper, ensuring they are not overcrowded. Lightly spray the top of the fish fillets with oil spray.
- Air fry for 6-12 minutes, or until the fish can be easily flaked with a fork. Cooking times will vary depending on the thickness of the fish and the specific air fryer model.
- Top with chopped parsley and serve with lemon wedges.
Tips for Air Fryer Haddock:
- Use perforated parchment paper to prevent sticking and ensure even cooking. If parchment paper is unavailable, oil the basket or tray well before placing the fish.
- Adjust cooking times based on the thickness of the fish. Thicker fillets like cod or halibut may require a few extra minutes.
- For added flavor, experiment with different spice combinations in the Parmesan crust, such as chili powder, chipotle, or smoked paprika.
Baked Haddock with Parmesan and Herbs
This recipe combines the simplicity of baking with the rich flavors of Parmesan cheese, herbs, and garlic, resulting in a delicious and aromatic keto-friendly dish.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- 2 pounds haddock fillets
- 2 tablespoons butter, melted
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- ½ teaspoon seasoned salt
- ½ teaspoon black pepper
- 2 lemons, cut in half, drizzled with a little olive oil
- Topping:
- 1 cup grated Parmesan cheese
- 2 tablespoons parsley, chopped
- 2 tablespoons melted butter
Instructions:
- Preheat the oven to 400°F (200°C).
- Melt 2 tablespoons of butter and set aside.
- In a bowl, combine the 2 tablespoons of melted butter, olive oil, and minced garlic. Set aside.
- Spray a rimmed sheet pan covered with aluminum foil with nonstick cooking spray. Add the haddock to the sheet pan and brush both sides with the melted butter mixture. Sprinkle the seasoned salt and pepper all over the haddock.
- Prepare the topping by mixing Parmesan cheese, parsley, and melted butter in a bowl. Sprinkle the mixture over the top of the haddock.
- Add the halved lemons to the sheet pan, cut-side up, and drizzle with a little olive oil.
- At this point, you can cover the sheet pan with foil and refrigerate until ready to cook. If refrigerating, allow the haddock to sit at room temperature for at least 15 minutes before placing it in the oven.
- Bake in the preheated oven until the haddock is cooked through and flakes easily with a fork, approximately 15-20 minutes.
Serving Suggestions:
Serve the baked haddock with the roasted lemon halves for added flavor. Pair with your favorite keto-friendly side dishes, such as roasted vegetables or a cauliflower mash.
Additional Tips and Variations
- Type of Fish: While these recipes specifically call for haddock, other firm white fish such as cod, tilapia, or Alaskan cod can be substituted. Adjust cooking times accordingly based on the thickness of the fillets.
- Almond Flour Alternatives: If almond flour is not available, pecan flour can be used as a substitute. Coconut flour is not recommended as it behaves differently and will not produce the same results.
- Flavor Enhancements: Experiment with different spices and herbs to customize the flavor of your keto haddock dishes. Garlic powder, smoked paprika, chili powder, cayenne pepper, and various dried herbs can add depth and complexity to the recipes.
- Serving Ideas: Keto haddock can be enjoyed in various ways, including fish tacos with low-carb tortillas, served with homemade tartar sauce, or alongside roasted broccoli and cauliflower mash.
- Storage: Allow cooked keto haddock to cool to room temperature before storing in an airtight container in the refrigerator for up to 3 days.
Read also: Keto Calorie Counting: A Detailed Guide
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