by KetoFocus.com
5 Stars (4 Reviews) 5 Comments
Kid FriendlySeafood
Almond flour crusted rockfish fillets topped with a creamy, lemon and garlic sauce will please the pickiest of eaters. Pacific rockfish fillets are dusted with a special blend containing almond flour and fried in avocado oil to create a golden brown, crispy crust on each fish fillet.
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Nutrition Facts
4
Servings
412
Calories
28.4g
Fat
28.5g
Protein
2.7g
Net Carb
4.2g
Total Carbs
Almond Flour Crusted RockFish Ingredients
2 rockfish fillets, about 1 pound - 1/2 cup almond flour
- 1/4 cup unflavored, whey protein powder
- 1/2 cup avocado oil for frying
2 rockfish fillets, about 1 pound Lemon Garlic Cream Sauce Ingredients
- 1 tablespoon avocado oil
- 2 cloves garlic, minced
- 1/4 cup dry white wine
- 1/4 cup fresh lemon juice
- 1/2 cup heavy whipping cream
- 4 tablespoons cold butter
- 2 tablespoons chopped tarragon
- 1 teaspoon salt
Almond Flour Crusted Fried Rockfish Fillets with a Lemon Cream Sauce Directions
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Season rockfish
About 15 minutes prior to cooking, season rockfish fillets with salt and pepper on both sides.
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Dredge in flour
In a shallow dish or plate, combine almond flour and protein powder. Dredge each fillet in the flour mixture until fully coated on the outside.
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Fry fresh fish in oil
See AlsoEasy Parmesan Baked Cod RecipeAdd avocado oil to a large skillet and heat to medium heat. (You know when your oil is hot enough when a crumb of almond flour thrown into the skillet sizzles.) Add each fillet to the hot oil and fry until golden brown, about 2 1/2 to 3 minutes. Make sure not to overcrowd the skillet. Have about 1 1/2 inch distance between each fillet. You may need to work in batches if your skillet is too small.
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Flip, fry and dry
Flip rockfish fillet over to cook the other side until golden brown, about 2 - 3 minutes. Transfer to a paper towel lined plate to catch excess oil.
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Make lemon garlic cream sauce
To make the sauce, heat avocado oil in a medium saucepan or skillet. Add garlic and sauté for 30 seconds or until fragrant. Add in white wine and lemon juice. Let cook for 1-2 minutes until liquid has reduced. Stir in heavy cream. Continue cooking until mixture thickens. Stir in butter until melted. Add salt and tarragon. Continue cooking until sauce coats the back of your spoon. Sprinkle rock fish with more fresh herbs, fresh cracked black pepper and lemon slices when plated.
Keto Almond Flour Crusted Fried Rockfish Recipe
Rockfish fillets coated with an almond flour based fish fry and then fried in avocado oil is the perfect way to eat seafood.. These rockfish fillets come out perfectly crusted when fried. Top them with an easy recipe for lemon garlic cream sauce for the ultimate pairing.These rockfish fillets have a crunchy coating from the almond flour mixture and are fork tender on the inside. The result is a light, mild tasting fish that will please everyone at the dinner table.This fried rockfish recipe can also be used in fish tacos or served along side some jicama fries as one of my easy dinner recipes.
What is Rockfish?
Also known as Pacific Rockfish, Pacific Snapper, and rock cod, rockfish is a Pacific ocean perch that is widely available in the Pacific Northwest and along the California coast. There are over 70 different types of rockfish. An average rockfish will weigh in at around 2 to 5 pounds but can grow quite larger too.
Rockfish is a lean white fish that is similar to cod and has a mild-flavor and a flakey texture.
What does Rockfish taste like?
Fresh rockfish tastes similar to cod. It has a mild, slightly sweet flavor. Rockfish is a lean white fish with a lower fat content so it has a light flavor that will easily take on the flavors you cook with it.
How to Cook Rockfish?
Pacific Rockfish is a very versatile fish, as most white fish types are. Rockfish fillets can be fried in a skillet (like a cast-iron skillet), steamed, grilled, raw and baked. It will work in almost any fish recipe. I don’t recommend frying the fresh fish fillets in olive oil as olive oil as a lower smoke point and can oxidize easily. Avocado oil is a safer oil to use compared to olive oil; however, if you don’t have avocado oil and only have the olive oil, then just make sure you pan sear rockfish at a lower heat to prevent the oil from burning.My favorite ways to cook rockfish is to fry it or bake it. But it can also be eaten raw as a ceviche or poached. To make grilled rockfish, it’s recommended that you lay down a sheet of aluminum foil or bake the fish whole since the fillets my flake off into your grill.
Fish Fry Batter
This batter is easy and we don’t have to use all-purpose flour. Dusting your fish fillet with a mixture of almond flour and unflavored whey protein powder creates the perfect, crispy crust on the outside of the white fish when fried. The creates the perfect texture for the crust and it’s a great alternative for fish fillets!
Whey protein powder is quickly becoming a favorite ingredient to dredge my fried foods in. It helps to create a crispy crust that you see on fried chicken or French fries. The downside is that it can burn easily when frying. So make sure you only heat your skillet to medium heat when you are making pan seared rockfish. It’s better to cook a white fish coated in protein powder longer at a low heat than to risk burning the crust.The brand of protein powder I use is by Isopure. Make sure you get the unflavored protein powder and not the vanilla.Another breading option to your rockfish recipe would be to add panko.
Lemon Cream Sauce for Fish
Although I love to eat these fried rockfish fillets on their own, pairing a white fish with a garlicky lemon cream sauce is match made in heaven. Flavors of lemon, garlic, butter and tarragon are married together to create this tangy sauce that is divine when poured over our fried rockfish fillets.This is basically a béchamel sauce, except we aren’t adding flour to make a roux since this is a keto recipe. Instead, the cream sauce is thickened using heavy cream. When heavy cream is simmered over heat, it thickens.Make sure to let the lemon cream sauce simmer long enough to coat the back of a soup. The cream sauce will continue to thicken as it cools too. Make the sauce after you make pan seared rockfish.If you want to spice this rockfish up, try adding some blackened seasoning to make blackened rockfish!
Other Amazing Seafood Recipes
If you are a fan of seafood, check out these other seafood recipes I have on the website!
- Bacon Wrapped Cod
- Grilled Firecracker Shrimp
- Bacon Wrapped Shrimp with Sriracha Mayo
- Grilled Salmon
- Salmon (Air fryer)
Nutritional information & Macros
Nutrition Information
Almond Flour Crusted Fried Rockfish Fillets with a Lemon Cream Sauce
Servings: 4
| Amount Per Serving | |
|---|---|
| Calories | 412 |
| Fat | 28.4g |
| Protein | 28.5g |
| Total Carbs | 4.2g |
| Net Carbs | 2.7g |
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This was phenomenal. The sauce was light and flavorful and the fish fried up so nicely. We would definitely do this one again!
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It doesn’t look like that brand of whey protein powder has an unflavored version. I am just seeing chocolate and vanilla. I couldn’t find an unflavored brand at the grocery store either so I am going to just try it without.
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The protein powder that I am using now is by Isopure. They make a zero carb, unflavored protein powder. I have updated the link. 🙂
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Do you know what the nutritional information would be withOUT the sauce?
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A 5 ounce piece would be about 250 calories, 10 g fat, 2.5 g total carbs, 1 g net carb and 28 g protein.
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