Crispy Baked Fish with Lemon Herb Sauce
✅ Why it’s good for diabetes
- No deep frying (baked instead)
- Uses whole, simple ingredients
- Low-carb coating option
- Healthy fats + lean protein help stabilize blood sugar
🛒 Ingredients
For the fish:
- 2 white fish fillets (like cod, tilapia, or haddock)
- 1 tbsp olive oil
- ½ cup almond flour (low-carb alternative to breadcrumbs)
- 2 tbsp grated Parmesan cheese (optional but adds crispiness)
- 1 tsp garlic powder
- 1 tsp paprika
- Salt & black pepper (to taste)
For the lemon herb sauce:
- 2 tbsp plain Greek yogurt (unsweetened)
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 tbsp chopped parsley or dill
- 1 small garlic clove (minced)
- Salt & pepper
👩🍳 Instructions
1. Prep the fish
- Preheat oven to 200°C (400°F)
- Pat fish dry (this helps crispiness)
- Brush lightly with olive oil
2. Make crispy coating
- Mix almond flour, Parmesan, garlic powder, paprika, salt, and pepper
- Press mixture evenly onto fish fillets
3. Bake
- Place on lined baking tray
- Bake for 12–15 minutes (depending on thickness)
- Optional: Broil for last 2 minutes for extra crisp
4. Make lemon herb sauce
- Mix all sauce ingredients until smooth
- Chill for 5–10 minutes for best flavor
🍽️ Serving Suggestions
Pair with:
- Steamed vegetables (broccoli, spinach, zucchini)
- Fresh salad with olive oil dressing
- Cauliflower mash (low-carb alternative to potatoes)
📊 Nutrition (approx per serving)
- Calories: ~250–300
- Protein: High
- Carbs: Very low (~5–8g)
- Healthy fats: Moderate
🔄 Tips & Variations
- Use crushed flaxseed instead of almond flour for extra fiber
- Add chili flakes for a spicy kick
- Swap yogurt with low-fat mayo if preferred
- Avoid store-bought sauces (often contain hidden sugar)
