Almond Flour Crusted Fried Rockfish Fillets with a Lemon Cream Sauce
Published June 5, 2020 • Updated February 1, 2026
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Almond flour crusted rockfish fillets topped with a creamy lemon garlic sauce will please the pickiest eaters in your house. I dust the fillets with an almond flour and protein powder blend, then fry them in avocado oil until they're golden and crispy on the outside. This low carb fried fish is one of my family's favorites.
Almond Flour Crusted RockFish Ingredients
2 rockfish fillets, about 1 pound -
1/2 cup almond flour
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1/4 cup unflavored, whey protein powder
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1/2 cup avocado oil for frying
Lemon Garlic Cream Sauce Ingredients
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1 tablespoon avocado oil
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2 cloves garlic, minced
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1/4 cup dry white wine
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1/4 cup fresh lemon juice
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1/2 cup heavy whipping cream
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4 tablespoons cold butter
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2 tablespoons chopped tarragon
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1 teaspoon salt
Step by Step Instructions
Step by Step Instructions
Season rockfish
About 15 minutes prior to cooking, season rockfish fillets with salt and pepper on both sides.
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.
Fry fresh fish in oil
Add 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.
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.
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.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros (Free) →Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes! Cod, tilapia, and halibut all work well here. Any firm white fish will hold up to the frying.
What can I use instead of almond flour if I have a nut allergy?
Pork panko (crushed pork rinds) is a great nut-free substitute that keeps the recipe low carb. You can also try coconut flour, though the texture will be slightly different.
How should I store leftovers from this dish?
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in the oven at 375°F for about 5 minutes to get the crust crispy again.
Is there a way to make the lemon cream sauce lighter?
You can swap the heavy cream for full-fat coconut milk if you want a dairy-free version. Greek yogurt also works but add it off the heat so it doesn't curdle.
What can I serve with these almond flour crusted rockfish fillets?
I love these with a fresh salad, roasted broccoli, or jicama fries. A simple slaw with lime dressing is another great option.
Rockfish fillets coated in an almond flour fish fry and fried in avocado oil is my favorite way to eat seafood. The fillets come out perfectly crusted, and topped with this lemon garlic cream sauce, they’re hard to beat.
The crunchy almond flour coating gives way to fork-tender fish on the inside. It’s light, mild, and a guaranteed crowd-pleaser at the dinner table.
This fried rockfish also works great in fish tacos or served alongside jicama fries as one of my 
Rockfish is a lean white fish similar to cod with a mild flavor and flaky texture.
Pacific rockfish is versatile. You can fry it in a skillet (cast iron works great), steam it, grill it, bake it, or even eat it raw. I don’t recommend frying in olive oil since it has a lower smoke point and oxidizes easily. Avocado oil is the better choice. If olive oil is all you have, pan sear the rockfish at a lower heat to keep the oil from burning.
My favorite ways to cook rockfish are frying and baking, but it’s also great as a ceviche or poached. For grilled rockfish, lay down a sheet of aluminum foil or grill the fish whole since the fillets will flake apart on the grill grates.
Whey protein powder has become one of my favorite ingredients for dredging. It creates that crispy crust you see on fried chicken or 
Do you know what the nutritional information would be withOUT the sauce?
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.
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.
The protein powder that I am using now is by Isopure. They make a zero carb, unflavored protein powder. I have updated the link. :)
This was phenomenal. The sauce was light and flavorful and the fish fried up so nicely. We would definitely do this one again!