Keto Pollock with Almond Crust
Atlantic pollock is affordable, widely available, and naturally carb-free. It's traditionally served breaded, but this keto version swaps the breadcrumbs for ground almonds and grated Parmesan. The result: a crispy crust, juicy fish, 3 g net carbs and 38 g protein per serving.
Key Facts at a Glance
- Total time: approx. 22 minutes including oven time.
- Approx. 3 g net carbs and 26 g fat per serving.
- Ingredients: pollock fillet, ground almonds, Parmesan, butter, lemon, parsley.
- Crispy alternative to breaded fish; perfect as an everyday meal for the whole family.
Ingredients
One serving is designed as a main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| pollock fillet | - | |||
| ground almonds | - | |||
| Parmesan | grated | |||
| grated | ||||
| butter | melted | |||
| melted | ||||
| fresh parsley | - | |||
| lemon zest | - | |||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
-
Prep
approx. 5 minutes180 g pollock fillet 0.5 tsp salt to taste 0.3 tsp pepper to taste Preheat the oven to 200 °C (390 °F). Pat the pollock fillet (180 g) dry, season with salt and pepper, and place in a baking dish.
-
Mix the crust
approx. 3 minutes30 g ground almonds 15 g Parmesan grated 10 g butter melted 5 g fresh parsley 1 tsp lemon zest Stir together 30 g almonds, 15 g Parmesan, 10 g melted butter, 5 g parsley and 1 tsp lemon zest into a paste.
-
Bake
approx. 14 minutesSpread the paste over the fillet, press lightly and bake at 200 °C (390 °F) for 12–14 minutes until golden brown.
You did it! Enjoy every delicious bite.
Tips for the Perfect Almond Crust
- Don't grind the almonds too fine – a bit of texture gives more crunch.
- Use only lukewarm butter – hot butter makes the crust lumpy instead of spreadable.
- Press the crust gently onto the fillet so it doesn't slide off while baking.
- Check doneness with a fork: the fish flakes easily but is still slightly translucent in the center. That's the sweet spot.
Why the Almond Crust Works for Keto
Classic breadcrumbs deliver around 22 g of carbs per 30 g of breading – which turns breaded fish into a keto trap. Ground almonds (30 g), by contrast, contain just 1.5 g net carbs, plus 18 g fat and 6 g protein. Grated Parmesan (15 g) adds another 5 g protein and 5 g fat at 0 g carbs. Butter (10 g) acts as the binder and provides extra fat. Pollock itself has 17 g protein and 1 g fat per 100 g at 0 g carbs – a near-perfect lean keto protein.
Source: USDA FoodData Central – Pollock, Atlantic , USDA FoodData Central – Almond flour
How to Serve the Pollock
Cauliflower mash (3 g carbs per 150 g) or steamed broccoli with butter both pair well. A squeeze of lemon directly on the crust lifts the flavor noticeably. Served on a bed of arugula, the dish also looks stunning on the plate.
Keeping the Fish Juicy
Pollock tends to dry out. The key is not to overbake it – 12 minutes is usually enough for a 180 g fillet. The crust shields the fish and locks moisture into the fillet.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 175 kcal | approx. 420 kcal | Filling main course. |
| Filling main course. | |||
| Fat | approx. 10.8 g | approx. 26 g | From almonds, Parmesan and butter. |
| From almonds, Parmesan and butter. | |||
| Net carbs | approx. 1.3 g | approx. 3 g | Low – from almonds and Parmesan. |
| Low – from almonds and Parmesan. | |||
| Sugar | approx. 0.3 g | approx. 0.7 g | Only from almonds and Parmesan; a crumb coating would add more. |
| Only from almonds and Parmesan; a crumb coating would add more. | |||
| Protein | approx. 15.8 g | approx. 38 g | Very high – from fish and cheese. |
| Very high – from fish and cheese. | |||
| Salt | approx. 0.6 g | approx. 1.5 g | Moderate – Parmesan adds salt. |
| Moderate – Parmesan adds salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is pollock keto-friendly?
Yes, pollock has 0 g carbs, is lean (1 g fat per 100 g) and very high in protein. With butter, cream or an almond crust, it easily fits the keto fat ratio.
Can I use cod or redfish instead?
Yes, both work with the same cooking time. Cod is a bit pricier but has firmer flesh. Redfish has thinner fillets – reduce the baking time by about 2 minutes.
What if the crust doesn't brown?
Switch on the broiler (top heat) for the last 1–2 minutes and keep a close eye on the fillet. The crust browns very quickly – don't broil too long.
Does this dish fit a keto weight-loss plan?
Yes, it is one of the better options: 38 g of protein for 420 kcal at 3 g of net carbs. A real breadcrumb coating would add roughly 20 g of carbs, so the almond crust is where the saving comes from.