Keto 7 day meal plan

Almond Flour Crusted Fried Rockfish Fillets with a Lemon Cream Sauce

5 Stars (3 Reviews)
Nutrition Facts










Net Carbs

Almond flour crusted rockfish fillets topped with a creamy, lemon and garlic sauce will please the pickest 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.

Almond Flour Crusted RockFish Ingredients

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

  • 1
    About 15 minutes prior to cooking, season rockfish fillets with salt and pepper on both sides.
    two raw rockfish fillets on parchment paper
  • 2
    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.
    rockfish fillet dredged in almond flour mixture
  • 3
    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.
    almond flour dusted rockcod fillet in the frying pan
  • 4
    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.
    fried rockfish fillet frying in a skillet with hot oil
  • 5
    To make the sauce, heat avocado oil in a medium saucepan or skillet. Add garlic and saute 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.
    a sauce pan with lemon cream sauce in it

Latest Keto Dishes

Keto Almond Flour Crusted Fried Rockfish Recipe

lemon cream sauce poured all over juicy almond crust rockfish fillets on a plate with fresh tarragon

Rockfish fillets coated with an almond flour based fish fry and then fried in avocado oil is the perfect way to eat seafood on the keto diet. These rockfish fillets come out perfectly crusted when fried. Top them with an easy recipe for keto 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 myeasy keto 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 Pacfic 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. a pacific rockfish swimming in the ocean 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?

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?

uncooked rockfish fillets on parchment and butcher paper

Pacific Rockfish is a very versatile fish, as most white fish types are. Rockfish fillets can be fried, steamed, grilled, raw and baked. It will work in almost any fish recipe.

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 grill rockfish, it’s recommended that you lay down a sheet of almunium foil or bake the fish whole since the fillets my flake off into your grill.

Gluten-Free, Keto Approved Batter for Fish

It’s easy to have battered fried fish on the keto diet. Dusting your fish 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. Not only is the fish fry mixture low carb, but it’s gluten-free too!

a golden crust on several rockfish fillets on a plate with some lemon slices

Whey protein powder is quickly becoming a favorite keto 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. 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 Perfect Keto. Their line of whey protein powders have no additional sugars and are keto approved. Make sure you get the unflavored protein powder and not the vanilla.

Keto Lemon Cream Sauce for Fish

Although I love to eat these fried rockfish fillets on their own, pairing a white fish with a garliky 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 almond flour fried rockfish fillets.

This is basically a bechamel 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 keto lemon cream sauce simmer long enough to coat the back of a soup. The cream sauce will continue to thicken as it cools too.

Other Amazing Keto Seafood Recipes

If you are a fan of seafood, check out these other keto seafood recipes I have on the website!

bacon wrapped shrimp on skewers lined up on a plate

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan