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 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 my easy 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 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 castiron 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.
Gluten-Free, Keto Approved Batter for Fish
It’s easy to have battered fried fish on the keto diet. 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. Not only is the fish fry mixture low carb, but it’s gluten-free too – it’s a great alternative for fish fillets!
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 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. Their line of whey protein powders have no additional sugars, is zero carb and are keto approved. Make sure you get the unflavored protein powder and not the vanilla.
Another breading option to your rockfish recipe would be to add panko. Obviously panko is not low carb or gluten free, but to get around that we use pork panko in many recipes.
Keto 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 almond flour 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 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. 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 Keto Seafood Recipes
If you are a fan of seafood, check out these other keto seafood recipes I have on the website!