Servings: 4 Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes
Ingredients:
- 4 cod fillets (4 oz each)
- 1/2 cup almond flour
- 1 large egg, beaten
- 1 tsp lemon zest
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
- 1 tbsp chopped parsley
- 2 cups roasted Brussels sprouts (for serving)
Instructions:
- Preheat oven to 400°F (200°C).
- Mix almond flour, lemon zest, salt, and pepper in a shallow dish.
- Dip cod fillets in egg, then coat in almond flour mixture.
- Heat olive oil in an oven-safe skillet over medium heat. Sear cod for 2 minutes per side.
- Transfer skillet to the oven and bake for 8-10 minutes until fish flakes easily.
- Garnish with parsley and serve with Brussels sprouts.
Nutritional Information (per serving, 1 fillet with sprouts):
- Calories: 270 kcal
- Carbohydrates: 7g (Net Carbs: 4g)
- Protein: 24g
- Fat: 17g
- Fiber: 3g
- Sugar: 2g
Tips:
- Use cod or any white fish like haddock.
- Roast Brussels sprouts with olive oil and salt for simplicity.
- Check fish for doneness to avoid drying out.
Hashtags: #DiabeticFriendly #LowCarbDinner #AlmondCrustedFish #KetoSeafood #HealthyEating