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    Whip & Wander » Recipes » Mains

    Published: May 28, 2019 · Modified: May 28, 2024 by Jenni · This post may contain affiliate links.

    Crispy Roasted White Fish (gluten-free)

    This page may contain affiliate links. Please see my full disclosure policy for details.
    Jump to Recipe·Print Recipe
    two images showing breaded fish fillets on a baking sheet and the finished fish filet on a plate with salad and potatoes
    two images showing baked crispy breaded fish on a baking tray and the same fish on a plate with crispy potato wedges and salad and tartar sauce
    a plate with salad, potato wedges, and crispy breaded white fish with tartar sauce on top
    tartar sauce on top of crispy breaded fish next to salad and potatoes on a plate

    This Crispy Roasted White Fish recipe offers a delicious twist on the classic fish fry. Featuring a crispy, crunchy crust made of pork rinds, almond flour, and Parmigiano Reggiano enveloping tender fish, this easy gluten-free and low-carb dish can be whipped up in just 30 minutes or less.

    a closeup of Crispy Roasted White Fish, roasted potatoes, and salad on a white plate with a gold fork
    Jump to:
    • Ingredients Needed to Make Crispy Roasted White Fish
    • Breading 101: Crafting the Perfect Gluten-Free Low-Carb Crispy Coating for Roasted Fish
    • Step-by-Step Guide to Crispy Roasted White Fish
    • Tips for Perfecting Crispy Roasted White Fish
    • Roasting vs. Frying Fish: Which Method is Best?
    • Delicious Serving Ideas for Crispy Roasted White Fish
    • Essential Tools for Making this Recipe
    • More Gluten-Free and Low-Carb Recipes to Explore
    • Crispy Roasted White Fish
    A labeled image of the ingredients needed to make Crispy Roasted White Fish

    Ingredients Needed to Make Crispy Roasted White Fish

    Prepare your crispy roasted white fish with these key ingredients:

    • White Fish: I usually opt for cod for its mild flavor, but haddock, halibut, or tilapia work well too.
    • Pork Rinds: Blended to breadcrumb consistency for a savory, crispy coating.
    • Almond Flour: Provides a gluten-free alternative for the breading.
    • Parmigiano Reggiano Cheese: Adds a salty, savory depth of flavor to the crust.
    • Egg: Binds the breading ingredients together for a crispy texture.
    • Paprika: Adds a subtle smoky flavor.
    • Cracked Black Pepper: Adds a touch of heat and depth.
    • Kosher Salt: Balances the flavors and enhances overall seasoning. Diamond Crystal Kosher salt is a staple in my pantry.
    two images showing the breading for crispy fish before and after mixing together

    Breading 101: Crafting the Perfect Gluten-Free Low-Carb Crispy Coating for Roasted Fish

    The Crispy Roasted Fish recipe relies on four key ingredients to achieve its perfect crispy coating: pork rinds (chicharrónes), almond flour, Parmigiano Reggiano cheese, and egg. Unlike conventional breading recipes that typically include flour or breadcrumbs, this gluten-free and low-carb blend produces a flavorful coating, resulting in the ultimate texture for genuinely crispy "oven-fried" fish.

    • Pork Rinds: Often overlooked as just a snack, pork rinds play a crucial role here. When blended, their texture provides an ideal substitute for traditional breadcrumbs, lending a savory flavor and satisfying crunch. I like these pork rinds.
    • Almond Flour: Seamlessly blending with the pork rind crumbles, almond flour fills in any gaps and offers a neutralizing balance to the porky flavor, ensuring it enhances rather than overpowers the dish.
    • Parmigiano Reggiano Cheese: With notable structural integrity as a coating, Parmigiano Reggiano cheese crisps up beautifully without becoming overly gooey. Its inherent saltiness perfectly complements mild white fish varieties like cod.
    • Egg: This quintessential binder provides the adhesive necessary for the breading components to adhere to the fish. When whipped with a small splash of water, it offers just the right balance of moisture and protein for a firm hold.

    Substitution Notes

    If making this dish low-carb and gluten-free aren't essential, feel free to substitute the pork rinds for panko breadcrumbs and the almond flour for all-purpose flour.

    Egg Allergy Considerations:
    If you have an egg allergy, alternatives like yogurt, buttermilk, or heavy cream can be considered. However, be mindful that these substitutions may slightly alter the coating's efficacy and flavor profile.

    white fish fillets coated in crispy parmesan coating on a baking sheet

    Step-by-Step Guide to Crispy Roasted White Fish

    1. Prep the Fish: Begin by preparing your white fish of choice (I generally use cod). Ensure it's deboned and cut into 4 or 6 portions, depending on your preference.
    2. Create the Crispy Coating: In a wide dish or shallow bowl, blend pork rinds until they resemble breadcrumbs. Mix them with grated Parmigiano Reggiano cheese, almond flour, paprika, and cracked black pepper for a flavorful crust.
    3. Whip the Egg Wash: In a separate medium bowl, beat a large egg with a splash of water until well-combined. This will serve as the adhesive for the breading.
    4. Coating the Fish: Drench each fish fillet in the egg wash, ensuring both sides are thoroughly coated. Then, transfer them to the breading mixture and press firmly to coat evenly.
    5. Bake to Crispy Perfection: Preheat your oven to 450° Fahrenheit (230° Celcius) and line a baking tray with parchment paper. Arrange the coated fish fillets on the tray and bake in the middle of the oven for 15-20 minutes, or until the crust is golden brown and crispy.
    6. Serve the Deliciously Crispy Homemade Fish: Once the fish is cooked to perfection, serve it hot with optional homemade Lemon Herb Tartar Sauce and lemon wedges for an extra burst of flavor.
    fish fillets with crispy coating on a baking sheet

    Tips for Perfecting Crispy Roasted White Fish

    • Choose the Right Fish: Firm white fish varieties like cod, halibut, or haddock are all great choices as they hold up well to roasting. Other options like tilapia or sole can also be used but are thinner and much more delicate, so keep that in mind when adjusting your cooking time.
    • Season the Breading: Don't shy away from seasoning! Feel free to adjust the seasoning of the breading to your liking with additional herbs and spices like garlic powder, onion powder, or dried herbs for an extra flavor boost.
    • Add Extra Breading for Extra Crunch: For an extra crispy crust, press a bit of the leftover breading on top of each fish portion after its initial coating. This creates a thicker crust for maximum crunchiness.
    • Use a Hot Oven: Preheat your oven to the recommended temperature before baking the fish. A hot oven ensures the breading crisps up quickly, resulting in a golden brown crust while keeping the fish moist and tender on the inside.
    • Avoid Overcrowding the Tray: Arrange the coated fish fillets on the baking tray in a single layer with some space between them. Overcrowding the tray can trap steam, causing the breading to become soggy instead of crispy.
    • Keep an Eye on the Oven: Monitor the fish closely while it's baking to prevent overcooking. Remove it from the oven as soon as the crust turns golden brown and crispy, and the internal temperature reaches 145° Fahrenheit (63° Celcius) for perfect doneness.
    • Let it Rest Before Serving: Allow the roasted white fish to rest for a few minutes before serving. This helps the crust to set and ensures the fish retains its juiciness.

    Roasting vs. Frying Fish: Which Method is Best?

    When preparing crispy fish fillets, the cooking method significantly influences the dish's texture and flavor.

    • Roasting (Preferred Method): When preparing your crispy roasted fish, I highly recommend roasting it for several reasons. Firstly, the delicate nature of the crispy coating benefits from minimal flipping during cooking, ensuring it remains perfectly intact and crispy. Additionally, roasting eliminates the need for excess oil, resulting in a healthier dish without compromising on flavor.
    • Pan Frying (Proceed with Caution): While pan frying can yield delicious results, it's important to proceed with caution. This method requires careful flipping to maintain the delicate breading's crispiness throughout the cooking process.
    • Deep Frying (Not Recommended): Deep frying is not recommended for this fish dish due to several reasons. The delicate breading poses a risk of completely detaching from the fish when submerged in hot oil. Additionally, deep frying can lead to excessive oil absorption, resulting in a heavier and less healthy final dish.
    a gold fork resting on a white plate with crispy fish, salad, and potatoes

    Delicious Serving Ideas for Crispy Roasted White Fish

    Sauces and Finishing Touches for Crispy Roasted White Fish

    Roasted Fish or Oven-Fried Fish demands a tasty sauce for drizzling and dipping. These are some of my favorite sauces to pair with this homemade crispy fish recipe:

    • Lemon Herb Tartar Sauce
    • Spicy Red BBQ Sauce
    • Buttermilk Jalapeno Ranch Dressing
    • Romesco Sauce
    • Basil Walnut Pesto
    • Avocado Chimichurri Sauce
    • Special Sauce (Burger Sauce)
    • Aioli
    • Ketchup
    • Buffalo Sauce
    • Honey Mustard
    • Honey Sriracha Sauce

    Side Dishes

    I prefer to pair this oven-roasted crispy fish with a side salad, potatoes, and/or roasted vegetables. Here are some of my favorite side dishes that complement this delicious cod recipe.

    • Side Salad: A crisp green salad like this Caesar Salad with Spicy Roasted Chickpeas, Jammy Eggs, and Avocado or this peppery Shaved Fennel, White Bean, and Arugula Salad (sans tuna) are both great healthy pairings for fish dishes .
    • Potatoes: These Roasted Greek Potatoes with Whipped Feta are an elevated alternative to the potatoes included with classic Fish & Chips. These Smashed Potatoes with Lemon Dill Cream Sauce and Creamy Dijon Dill Potato Salad are both fantastic pairings for fish recipes as well.
    • Roasted Vegetables: For more healthy fish side dishes, these Charred Broccolini with Lemon, Pine Nuts, and Parmesan, these Roasted Radishes with Garlic Chive Yogurt, and these Mediterranean Roasted Rainbow Vegetables are all great options.
    a fish fillet with crispy coating covered in tartar sauce on a plate with salad and potato wedges

    Essential Tools for Making this Recipe

    • A cutting board
    • A chef's knife
    • A kitchen scale (or measuring cups for less precise measurements)
    • Measuring spoons
    • A food processor
    • A cheese grater or fine zester
    • A large plate or wide shallow bowl (for the breading)
    • A second wide shallow bowl or medium prep bowl (for the whipped egg)
    • A fork or small whisk
    • A baking half-sheet pan lined with parchment paper
    • A meat thermometer

    Are you looking to upgrade your cooking tools or replenish your pantry?

    Check out my kitchen tools shop page and pantry staples shop page to find my must-have kitchen tools, pantry items, and other Whip & Wander favorites.

    More Gluten-Free and Low-Carb Recipes to Explore

    Love this Crispy Roasted White Fish? Explore more gluten-free and low-carb recipes to add to your easy weekly meal plan:

    • Roasted Salmon with Feta and Herbs
    • Salmon with Whisky Cream Sauce and Cheddar Mashed Cauliflower
    • Cauliflower Mac & Cheese with Sausage, Kale, and Red Pepper
    • Marinated Skirt Steak with Avocado Chimichurri Sauce
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    • Sloppy Joe Bowls
    • Stuffed Poblano Peppers with Cilantro Lime Cauliflower Rice
    • Greek Lamb Meatballs with Tzatziki Sauce
    • Chicken Thighs in Orange Dijon Herb Sauce
    Print
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    a closeup of Crispy Roasted White Fish, roasted potatoes, and salad on a white plate with a gold fork

    Crispy Roasted White Fish

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 41 reviews
    • Author: Whip & Wander
    • Prep Time: 5 minutes
    • Cook Time: 17 minutes
    • Total Time: 22 minutes
    • Yield: 1 ½ lbs fish 1x
    • Category: Mains
    • Method: Oven
    • Cuisine: British
    • Diet: Gluten Free
    Print Recipe
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    Description

    This Crispy Roasted White Fish recipe offers a delicious twist on the classic fish fry. Featuring a crispy, crunchy crust made of pork rinds, almond flour, and Parmigiano Reggiano enveloping tender fish, this easy gluten-free and low-carb dish can be whipped up in just 30 minutes or less.


    Ingredients

    Scale
    • 1 ½ lbs white fish (such as cod), deboned and cut into 4 or 6 portions
    • 42 g (1.5 oz or ¾ cups) pork rinds, blended until breadcrumb consistency
    • 39 g (6 tbsp) almond flour
    • 28 g (1 oz or ⅓ cup) Parmigiano Reggiano cheese, grated
    • 1 tsp paprika
    • ½ tsp cracked black pepper
    • 1 large egg, beaten with a small splash of water
    • Optional: Lemon Herb Tartar Sauce and lemon wedges, to serve

    Instructions

    1. Preheat your oven to 450 degrees Fahrenheit (230 degrees Celsius). Line a baking tray with parchment paper.
    2. In a wide dish or shallow bowl, combine pork rinds, almond flour, Parmigiano Reggiano cheese, paprika, and black pepper.
    3. In a separate medium bowl, beat the egg with a splash of water until well-combined.
    4. Drench each fish fillet in the egg wash on both sides, then transfer to the dish with breading, pressing firmly and flipping until coated on both sides.
    5. Place each coated fillet on the prepared baking tray. If there's any remaining breading, sprinkle it over the fillets.
    6. Roast in the middle of the oven until the crust is golden and the internal temperature of the fish reaches 145 degrees Fahrenheit (63 degrees Celsius), about 15-20 minutes.
    7. Serve warm 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.

    * You can also use other white fish such as haddock, halibut, tilapia -- though the roasting time will need to be adjusted depending on how thick the fish is.


    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

    Did you make this recipe?

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    « Greek Lamb Meatballs with Tzatziki Sauce
    Lemon Herb Tartar Sauce »

    Reader Interactions

    Comments

    1. Anne Lawton says

      June 17, 2019 at 9:06 am

      This looks so good! I love fried fish but not the frying!

      Reply
    2. Vanessa says

      June 17, 2019 at 6:09 am

      This is soooo crispy!!! I love that the crust is grain-free. Thanks for a great recipe!

      Reply
    3. Jana says

      June 16, 2019 at 5:39 pm

      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!

      Reply
      • Whip & Wander says

        June 17, 2019 at 11:33 am

        I'm so glad you liked it, Jana! It's a really fantastic way to bread without the grain!

        Reply
    4. Hope says

      June 16, 2019 at 3:17 pm

      Love how crispy this fish looks, what a great idea to use pork rinds! Love oven fried fish, have pinned for later!

      Reply
    5. chihyu says

      June 15, 2019 at 6:48 pm

      What a perfect delicious and healthy meal for the hot summer. Saved!

      Reply
    6. Dana says

      June 14, 2019 at 1:14 pm

      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!

      Reply
    7. Kelly says

      June 13, 2019 at 6:17 pm

      Pork rinds is so creative. Love the crunch in here. What a great meal.

      Reply
    8. Debra says

      June 12, 2019 at 7:54 pm

      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.

      Reply
    9. Kari - Get Inspired Everyday! says

      June 12, 2019 at 3:27 pm

      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!

      Reply
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