Crispy Oven Fried Fish > takeout
Do you ever drive by a favorite taco joint, pizzeria, or other take-out spot and immediately lament that eating low-carb or grain-free excludes you from crossing the threshold and blowing all your healthy food habits by eating said takeout? For me and the fella, the local fish & chips shop falls squarely in this category. Every time we pass it one of us (without fail) comments about how awesome it would be to grab a fish fry takeout like we did in the UK, where it was served in paper wrappings that we eagerly ripped open to eat by hand, greasy fingers be damned.
This Crispy Oven Fried Fish can be made in 30 minutes or less and produces a fully crispy, crunchy, and delicious crust – just like the traditional fish fry of your dreams, but without the carb hangover. This will also leave you plenty of time to decide if you’re going to eat them by hand or grab a plate. I’m not judging!
Oven Frying vs. Pan Frying
I prefer to oven fry the fish, which basically means that I simply roast them at high heat. Yes, I understand that this is technically a misnomer, but it better describes the delicious crispy coating you’ll find on this Crispy Oven Fried Fish, much like you would traditionally fried fish. Skip the oily mess and inevitable splatter stain on the favorite shirt you happen to be wearing (always), and pop these babies in the oven to do all the crisping. I feel confident you won’t be disappointed.
Yes, this recipe can be made on the stovetop by pan frying the fish in a small amount of oil. However, you are more likely to incur a bit more difficulty with the crispy coating remaining as intact than you would baking the fish in the oven – only because this method requires a good flipping. <—(coincidentally, great band name?)
I would definitely advise against deep frying as I do not feel confident the lovely crunchy coating would survive the trip in the oil bath.
Let’s talk about the “breading” for a minute
This Crispy Oven Fried Fish recipe uses 4 primary ingredients to get a it’s perfect crispy “breaded” coating: Pork rinds (aka chicharrónes), almond flour, parmesan cheese, and egg. Though there are plenty of basic “breading” recipes that use a simplified version of just flour + egg or just cheese + egg, I find that the combination of all 4 of these ingredients yields the best texture for a truly crispy oven fried fish.
If you’re not familiar with pork rinds as anything other than a snack, now is the time to acquaint yourself to your new favorite binder. I had never had a pork rind before my keto-abiding fella introduced me to them as a great low-carb snack. I quickly realized that when crumbled, the texture was an ideal swap for panko bread crumbs and I have been using them to hep bind meatloaf, meatballs, and various “breadings” ever since. My favorite pork rind option are these Epic Oven Baked Pork Rinds with Pink Himalayan + Sea Salt.
Almond flour fills in the gaps between the pork rind crumbles nicely, and also helps neutralize the flavor a bit. Because pork rinds are made of pork (obviously), they do taste slightly porky (imagine that!). I do not find that this flavor overwhelms most dishes, but I also don’t want the pork rinds to have the opportunity to drive the flavor in one direction. The almond flour helps negate the need for ample amounts of pork rinds to coat the fish, and is a bit more neutral in flavor.
Parmesan holds its shape well when used as a coating. It sticks together just enough when heated to form a kind of crosshatched crispy nest for food, without becoming overly melty and gloopy like it’s softer cheese counterparts. It also packs the perfect amount of saltiness that pairs perfectly with neutral white fish such as cod and tilapia.
Egg is the OG binder that I almost never bread without. It provides a sticky coating for all of the delicious ingredients in your breading to better bind to – like glue. It is the perfect balance of moisture and protein, so things stick to it, but it doesn’t become runny when heated. If you have an egg allergy, I would suggest swapping with yogurt, buttermilk, or heavy cream, though this may affect the overall efficacy of the coating holding together as well as slight flavor differences.
I dip, you dip, we dip
I’m definitely dating myself with that sweet 1997 reference (…anyone?), but I had to.
Delicious dipping sauces are must for me when were talking fried fish. My favorite being this easy Lemon Herb Tartar Sauce, that will blow all other tartar sauces out of the water for you. Whip this delicious sauce up in 5 minutes or less while your fish is in the oven and just try not to pour it all over everything when you’re done – I dare you!
This batch of sauce will make plenty for this recipe plus a bit leftover to drizzle on top of other things. I can attest that it is also scrumptious on top of salmon, chicken, and roasted veggies. Store any leftovers in the fridge in an airtight container – these are my favorite.
A note for special diets
This Crispy Oven Fried Fish is gluten-free, grain-free, low-carb, and friendly for Keto, SIBO, and Low-FODMAP diets. If you have an egg allergy, you can check out alternative options for swapping this ingredient in the “breading” section.
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PinIngredients
- 4 cod fillets (1.5 lbs) – you may also use haddock, halibut, or tilapia if you prefer though the cook time may need adjusted
- 3/4 cups pork rinds (I like Epic Oven Baked Pink Himalayan + Sea Salt), crushed or blended until fine and granular
- 1/2 cups parmesan cheese, shredded
- 6 tbsp almond flour
- 1 tsp paprika
- cracked pepper, to taste
- 1 large egg, beaten with a splash of water
The recipe for Lemon Herb Tartar sauce can be found here.
Instructions
- Preheat your oven to 450 degrees F (232 C).
- Line a baking tray with parchment paper and set to the side.
- Combine the pork rinds, parmesan cheese, almond flour, and paprika until evenly combined in a wide mouthed dish that can accommodate the length of a fish fillet.
- Assemble the beaten egg and water in a shallow dish that can accommodate a fish fillet.
- Drench each fish fillet in the egg wash on both sides until coated, then transfer to the dish with breading and press unto each side firmly until coated.
- Transfer each fillet to the parchment lined baking tray in turn. If there is additional coating leftover, I like to press a bit of extra into the tops of each fish fillet.
- Roast in the middle of the oven until fish reaches an internal temperature of 145 degrees F and the top is golden, about 15-20 minutes.
- Serve with Lemon Herb Tartar Sauce and lemon wedges.
Notes
Nutritional information on Whip & Wander is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site.
Nutrition
- Serving Size: 1 cod fillet
- Calories: 307
- Sugar: 1 g
- Sodium: 1126 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 38 g
- Cholesterol: 164 mg
![He had never had any money for candy with the Dursleys, and now that he had pockets rattling with gold and silver he was ready to buy as many Mars Bars as he could carry — but the woman didn’t have Mars Bars. What she did have were Bertie Bott’s Every Flavor Beans, Droobles Best Blowing Gum, Chocolate Frogs, Pumpkin Pasties, Cauldron Cakes, Licorice Wands, and a number of other strange things Harry had never seen in his life. […]
⚡️
“What are these?” Harry asked Ron, holding up a pack of Chocolate Frogs. “They’re not really frogs, are they?” He was starting to feel that nothing would surprise him. “No,” said Ron. “But see what the card is. I’m missing Agrippa.” “What?” “Oh, of course, you wouldn’t know — Chocolate Frogs have cards inside them, you know, to collect — famous witches and wizards. I’ve got about five hundred, but I haven’t got Agrippa or Ptolemy.” – Harry Potter and the Sorcerer’s Stone
⚡️
In celebration of Harry Potter and J.K. Rowling's birthdays on July 31st (today!) I've been nerding out with Harry Potter content all month long!
⚡️
I'm finishing Harry Potter July this year with a favorite treat introduced in the first book, Harry Potter and the Sorcerer’s Stone. Harry and his new friend Ron Weasley bond while eating through the Chocolate Frogs and other wizarding candy on the Hogwarts Express while on their way to their first year at Hogwarts.
⚡️
It's one of my favorite moments from the series because you realize that Harry finally has the opportunity to forge the love and friendship that was lacking in his first 11 years with the Dursleys. It also happens to be a delicious reason to eat a little extra chocolate today!
⚡️⚡️⚡️
GET THE RECIPE:
https://whipandwander.com/chocolate-frogs/ (or in the clickable link in profile!)⬆️](http://scontent-ort2-1.cdninstagram.com/vp/cb568a4a5419cf3ee8c87d883a0da5e9/5DEFC0EB/t51.2885-15/sh0.08/e35/c0.180.1440.1440/s640x640/67616614_342397769995750_7157107941536381149_n.jpg?_nc_ht=scontent-ort2-1.cdninstagram.com "He had never had any money for candy with the Dursleys, and now that he had pockets rattling with gold and silver he was ready to buy as many Mars Bars as he could carry — but the woman didn’t have Mars Bars. What she did have were Bertie Bott’s Every Flavor Beans, Droobles Best Blowing Gum, Chocolate Frogs, Pumpkin Pasties, Cauldron Cakes, Licorice Wands, and a number of other strange things Harry had never seen in his life. […]
⚡️
“What are these?” Harry asked Ron, holding up a pack of Chocolate Frogs. “They’re not really frogs, are they?” He was starting to feel that nothing would surprise him. “No,” said Ron. “But see what the card is. I’m missing Agrippa.” “What?” “Oh, of course, you wouldn’t know — Chocolate Frogs have cards inside them, you know, to collect — famous witches and wizards. I’ve got about five hundred, but I haven’t got Agrippa or Ptolemy.” – Harry Potter and the Sorcerer’s Stone
⚡️
In celebration of Harry Potter and J.K. Rowling's birthdays on July 31st (today!) I've been nerding out with Harry Potter content all month long!
⚡️
I'm finishing Harry Potter July this year with a favorite treat introduced in the first book, Harry Potter and the Sorcerer’s Stone. Harry and his new friend Ron Weasley bond while eating through the Chocolate Frogs and other wizarding candy on the Hogwarts Express while on their way to their first year at Hogwarts.
⚡️
It's one of my favorite moments from the series because you realize that Harry finally has the opportunity to forge the love and friendship that was lacking in his first 11 years with the Dursleys. It also happens to be a delicious reason to eat a little extra chocolate today!
⚡️⚡️⚡️
GET THE RECIPE:
https://whipandwander.com/chocolate-frogs/ (or in the clickable link in profile!)⬆️")
![“It’s all right,” he said. “I haven’t done anything to them. It’s the custard creams you’ve got to watch–” Neville, who had just bitten into a custard cream, choked and spat it out. Fred laughed. “Just my little joke, Neville…” […] Just then, Neville caused a slight diversion by turning into a large canary. “Oh– sorry, Neville!” Fred shouted over all the laughter. “I forgot — it was the custard creams we hexed–” Within a minute, however, Neville had molted, and once his feathers had fallen off, he reappeared looking entirely normal.” He even joined in the laughing. “Canary Creams!” Fred shouted to the excitable crowd. “George and I invented them– seven Sickles each, a bargain!” – Harry Potter and the Goblet of Fire
⚡️
Weasleys’ Canary Creams made their first appearance in Harry’s 4th year during the Tri-Wizard Tournament when Fred gave Neville a hexed custard cream that temporarily turned him into a large canary.
⚡️
Though no harm was done, Fred and George’s classmates began to think twice before accepting food from either of them because it was likely hexed in some way.
⚡️
Though these biscuits won't turn you into a large canary, I decided to really lean into that description when creating my version. My bird-shaped biscuits use a gluten-free, refined sugar-free lemon shortbread biscuit filled with a smooth and fluffy lemon cream cheese buttercream filling. They're the biscuit version of a really fancy buttercream cupcake with a little Harry Potter flair.
⚡️
In celebration of Harry Potter and J.K. Rowling's birthdays on July 31st, I'm nerding out with Harry Potter content all month long!
⚡⚡⚡
GET THE RECIPE:
https://whipandwander.com/weasleys-canary-creams/ (or in the clickable link above!) ⬆️](http://scontent-ort2-1.cdninstagram.com/vp/318c2a083a686dcf079cfbadd5d9d9d0/5E0CE6A5/t51.2885-15/sh0.08/e35/c0.180.1440.1440/s640x640/66305705_432589734136026_4959525211808393761_n.jpg?_nc_ht=scontent-ort2-1.cdninstagram.com "“It’s all right,” he said. “I haven’t done anything to them. It’s the custard creams you’ve got to watch–” Neville, who had just bitten into a custard cream, choked and spat it out. Fred laughed. “Just my little joke, Neville…” […] Just then, Neville caused a slight diversion by turning into a large canary. “Oh– sorry, Neville!” Fred shouted over all the laughter. “I forgot — it was the custard creams we hexed–” Within a minute, however, Neville had molted, and once his feathers had fallen off, he reappeared looking entirely normal.” He even joined in the laughing. “Canary Creams!” Fred shouted to the excitable crowd. “George and I invented them– seven Sickles each, a bargain!” – Harry Potter and the Goblet of Fire
⚡️
Weasleys’ Canary Creams made their first appearance in Harry’s 4th year during the Tri-Wizard Tournament when Fred gave Neville a hexed custard cream that temporarily turned him into a large canary.
⚡️
Though no harm was done, Fred and George’s classmates began to think twice before accepting food from either of them because it was likely hexed in some way.
⚡️
Though these biscuits won't turn you into a large canary, I decided to really lean into that description when creating my version. My bird-shaped biscuits use a gluten-free, refined sugar-free lemon shortbread biscuit filled with a smooth and fluffy lemon cream cheese buttercream filling. They're the biscuit version of a really fancy buttercream cupcake with a little Harry Potter flair.
⚡️
In celebration of Harry Potter and J.K. Rowling's birthdays on July 31st, I'm nerding out with Harry Potter content all month long!
⚡⚡⚡
GET THE RECIPE:
https://whipandwander.com/weasleys-canary-creams/ (or in the clickable link above!) ⬆️")
I never would have thought to use pork rinds as part of the breading for fish but what a great idea to add more crunch and flavor!
★★★★★
I’ve never thought to use pork rinds in place of breading, but that’s kind of genius! Also, I’m with you on avoiding deep fried anything. I’m all about using the oven!
★★★★★
I love making things in the oven, it just seems easier and it’s definitely healthier. This looks so good, especially with that sauce!!
★★★★★
I’m with you when it comes to preferring oven frying fish. Not only do you get to skip the mess, it’s easy to let the fish fall apart in the hot oil unless you coat it in super thick breading. The addition of pork rinds is brilliant and I just can’t wait to try these. Thank you for sharing!
Looks delicious, never thought of using pork rinds for the coating. Love that it comes crispy in the oven and can be made in 30 minutes. Pinned
I’ll take homemade over takeout any night of the week! This crispy, golden fish looks fantastic and I love that it’s not only oven-fried but also low-carb! Amazing and so delicious!
★★★★★
I bet the pork rinds add so much flavor to the coating of the fish! Love me some crispy fish!
The breading on this crispy oven fried fish sounds amazing! I bet the pork rinds and the parmesan cheese add an amazing flavor to this fish.
★★★★★
I struggle to get my kids to eat fish, but it’s so good for them I keep trying.I think this might be the recipe to sway them!
Fish is delicious and this crispy fish looks so yummy. I can’t wait to try it.
★★★★★
You nailed the crust with this recipe! I love the flavor the pork rinds add, and the crispy texture is absolute perfection. Thanks so much for the great recipe!
★★★★★
WOW this is super cripsy. Who needs takeout…this is BETTER. I know my family would love this for dinner any night of the week.
★★★★★
We eat lots of fish — Hubby loves to fish — and frying the fillets are a real treat for us. We usually deep fry but your oven fried fish looks so good and crispy – just the way we like it. I’ve never heard of using pork rinds as breading but I really anxious to try.
★★★★★
Fried fish is one of my favourites and I often eat UK fish and chips but I do like making my own homemade versions too. I’ll definitely be giving this recipe a try!
★★★★★
This looks so good! I love love love crispy fish… and definitely going to try this with your tartar sauce recipe too!
★★★★★
Oven-fry is such a good option! We eat fish all the time, so I will have to try this!
★★★★★
My kids love this. The crispy outside makes it a very family friendly dish.
My husband loves fish but I’m a vegetarian so I’m always nervous to make it haha. But this recipe is perfect! Thank you!
★★★★★
Mmmm this crispy oven fried fish could be a weeknight favorite over here! Probably it wouldn’t make it to the plates 🙂 .
Holy flavor! Pork rinds and Parmesan sound like an AWESOME combo for flaky fish! We have some mahi in the freezer right now … I would definitely be willing to use a couple of this filets to make this! The crunchy texture would also be a huge plus – can’t wait to try them out!
★★★★★
Since becoming gluten free I have really missed the fish & chips, too. I never would have thought to use pork rinds for the breading but what a great idea!
★★★★★
That crispy breading on the fish looks absolutely fantastic! And it’s so much healthier to make these things at home than grabbing that convenient takeout.
★★★★★
I can’t say that I have ever thought that. I just give in and go to the fast food joint :p
But I LOVE that you used pork rinds here!! I have only ever eaten that as a snack!
★★★★★
We love fried fish, but never make it at home. I love that this is made in the oven, and the pork rinds sound like an interesting breading.
★★★★★
Last night we tried out your pork rind breading on fish and I agree it is delicious. I couldn’t believe that oven fired fish could taste so good and the coating would be crispy and full of flavor. Will be making this again soon.
★★★★★
I’m so glad to hear that you made this and loved it, Marisa! The pork rind breading really does make a wonderfully crunchy crust!
This looks amazing – my daughter loves storebought breaded fish and I refuse to buy it (grandpa makes it at his house) so this would be a great compromise!
OMG pork rinds for the crispy breading – genius! I love that this can be made in 30 minutes and in the oven. Forget the take out, for sure. I cannot wait to make this!
★★★★★
I love a good crusty, fried fish but not all of the oil or extra fat it adds to a meal. Love this deliciously crispy baked version you’ve come up with. Can’t wait to try it!
Definitely a delicious recipe to try – I love everything about this recipe. It is easy and delicious – I particularly love the addition of that sauce! Yumm yummm!
★★★★★
This oven fried fish looks so good. I’ve never heard of using pork rind instead of breadcrumbs but am now dying to try it!
★★★★★
Thank you so much for coming up with a lightened up version of one of my favorite meals! The pork rind crust is genius! And I LOVE that you can make the tartar sauce is just 5 min. I’m definitely making this as soon as I can get some fresh fish!
★★★★★
I love fish and loved this oven fried fish. Looks so crispy and yummy. It’s new for me to use pork rinds in breading
★★★★★
We’re making fish batter out of chicharrones now, and nobody told me?! (Well, until now obviously…)
What a crazy, unique, amazingly cool way to do a crispy fish dish. I love almond flour too, and I always enjoy cooking with it. That lemon herb tartar sauce sounds like a pretty perfect way to finish things off too. Awesome stuff.
★★★★★
Brilliant idea to use pork rinds for the crust!!! I’ve always loved the combination of fish and bacon and this is a version of that. Can’t wait to try these.
★★★★★
I like the pork rind crust you used for this. Can’t wait to try it! Looks so crisp and delicious and that tartar sauce sounds amazing!
★★★★★
It’s so awesome that this comes together in only 30 minutes! We have some almond flour in our pantry that I’ve been wondering what to do with. BINGO! Thanks for the great recipe!
★★★★★
Parmesan coated fish sure sounds like a win to me!
★★★★★
Hands only! The tastier the fish, the better – that should tell you! Can’t wait to try this recipe out this weekend!
★★★★★
Crispy and delicious crust? I am in and I have no doubts. I am so excited about another great fried fish recipe that I’ve found – yours! Yum.
★★★★★
Looks so so delicious, saving this for my friend who loves fish.
★★★★★
This is one of my all time favorite things ever, but I rarely deep fry anything, so your oven fried version is going to be a new staple!
★★★★★
What a creative way to get that crunch in! I”m all about less fried and less take out…so thank you for being on that wave length too…and for the no judgement cuz I can see myself eating straight from the pan. LOL.
★★★★★
Pork rinds is so creative. Love the crunch in here. What a great meal.
★★★★★
Ohhhh my cod. This looks SO good and is right up my alley when it comes to refreshing summer meals. I tend to grill fish in the summer, but the crispiness and that lemony tartar sauce is perfection. I can’t wait to mow this down!
★★★★★
What a perfect delicious and healthy meal for the hot summer. Saved!
★★★★★
Love how crispy this fish looks, what a great idea to use pork rinds! Love oven fried fish, have pinned for later!
★★★★★
I use pork rinds often, but never in this way and in this combination. Made this for dinner tonight with some freshly-caught trout and it turned out amazing and perfectly crispy. I will definitely make it again!
★★★★★
I’m so glad you liked it, Jana! It’s a really fantastic way to bread without the grain!
This is soooo crispy!!! I love that the crust is grain-free. Thanks for a great recipe!
★★★★★
This looks so good! I love fried fish but not the frying!
★★★★★