Are you on the keto train and craving a delicious, easy-to-make seafood dish that won’t break your diet? This Keto Baked Grouper is just what you’re looking for. Perfectly crispy, bursting with flavor, and only a handful of ingredients, this recipe is a guaranteed hit, even for people who might not usually go for fish. Grouper has that mild, buttery taste that wins over even picky eaters, and baking it up with a little keto-friendly crust? That’s just keto magic right there.
Why Grouper?
Grouper is a favorite among seafood lovers for its mild, subtly sweet flavor and firm texture. It’s like the “gateway fish” for people who think they don’t like fish. Plus, it’s packed with protein, low in fat, and completely carb-free, making it ideal for keto.
If you haven’t tried grouper, think of it as somewhere between cod and halibut. And even better? Grouper pairs beautifully with bold flavors like garlic, lemon, and herbs, which makes it perfect for a keto-friendly recipe with minimal ingredients but tons of taste.
Keto Baked Grouper Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4
Ingredients:
- 4 grouper fillets (about 6 oz each)
- 2 tbsp melted butter (or olive oil for dairy-free option)
- 1/3 cup almond flour (for a crisp, low-carb crust)
- 1/4 cup grated Parmesan cheese (optional but adds great flavor)
- 2 cloves garlic, minced
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 lemon, sliced
- Fresh parsley, chopped, for garnish
Optional Add-ins:
- A pinch of cayenne pepper for a little heat
- 1 tsp Italian seasoning for extra herby flavor
Step-by-Step Instructions
Step 1: Prep the Oven
Preheat your oven to 400°F (200°C). Grab a baking sheet and line it with parchment paper or a non-stick mat. A little spritz of cooking spray on the parchment paper wouldn’t hurt, either, just to ensure nothing sticks.
Step 2: Season the Fish
Pat your grouper fillets dry with a paper towel – this helps the crust stick better and ensures a nice, crispy bake. Place the fillets on the baking sheet and brush them generously with the melted butter or olive oil.
Step 3: Make the Keto Crust
In a small bowl, mix together almond flour, Parmesan cheese, minced garlic, paprika, salt, and black pepper. If you’re using cayenne or Italian seasoning, toss those in now, too. The almond flour gives you that crispy texture, and the Parmesan? It melts into this golden, cheesy crust that’s just fantastic.
Step 4: Crust the Fish
Press the almond flour mixture onto each fillet, covering the top entirely. Don’t skimp here – you want a nice, thick crust! The butter or oil will help it stick and get golden as it bakes.
Step 5: Bake!
Pop the fish in the oven and let it bake for about 18-20 minutes. Grouper cooks quickly, and since it’s so lean, you want to avoid overbaking. Look for the crust to turn golden and the fish to be opaque and flaky when you cut into it with a fork.
Step 6: Garnish and Serve
Take the grouper out of the oven, squeeze a bit of fresh lemon juice over each fillet, and sprinkle with chopped parsley. Serve with lemon slices on the side for extra zest and a pop of color.
Tips for the Perfect Keto Baked Grouper
- Use Fresh Fish if You Can
Fresh grouper is absolutely worth it if you can find it, but frozen is fine too. Just make sure to fully thaw the fillets and pat them dry to avoid any excess moisture. - Customize Your Crust
You can get creative with the crust! Swap out almond flour for crushed pork rinds if you like an even crispier texture. Or try adding a sprinkle of Italian herbs, garlic powder, or even a pinch of chili powder for a bit of a kick. - Watch Your Oven Time
Fish can go from perfectly flaky to overcooked quickly. Check it a minute or two before the timer goes off just to be safe. You want it to flake easily with a fork – that’s how you know it’s done. - Serve with Keto-Friendly Sides
Some roasted broccoli, sautéed spinach, or a fresh side salad would be perfect alongside this fish. For an extra filling meal, try some cauliflower mash – it’s like mashed potatoes but totally low-carb and creamy.
Nutritional Information (per serving)
- Calories: 280
- Fat: 15g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 32g
Note: These values can vary based on the size of the fillets and any optional ingredients.
Why This Keto Baked Grouper Recipe Works So Well
This recipe keeps it simple – no need for exotic spices or fancy methods. The real star is that almond flour and Parmesan crust. While traditional breading or breadcrumbs are off-limits on keto, this crust still delivers on crunch and flavor. Grouper’s natural flavor is delicate but rich, which pairs beautifully with garlic, butter, and a squeeze of lemon.
Plus, baking the fish instead of frying it keeps this meal light and healthy without skimping on flavor. It’s easy enough for a weekday dinner but impressive enough for guests (especially if they’re on keto too). And trust me, no one will miss the carbs in this dish.
Pair It With These Keto Side Dishes
To make it a full meal, here are some tasty keto side dishes that’ll complement the grouper perfectly:
- Garlic Butter Green Beans – Sauté fresh green beans with a little garlic and butter, and you’ve got a fast, flavorful side dish that’s also keto-approved.
- Cauliflower Rice – Simple, low-carb, and a fantastic way to soak up any extra lemon-butter from the fish.
- Zucchini Noodles – Lightly sautéed zucchini noodles tossed in olive oil and garlic add an extra veggie to the plate and keep things low-carb.
- Keto Caesar Salad – Who doesn’t love a good Caesar salad? Toss some romaine with a creamy, homemade Caesar dressing and a sprinkle of Parmesan – no croutons needed.
Conclusion
Keto doesn’t mean you have to give up on satisfying, tasty meals, and this Keto Baked Grouper proves just that. It’s one of those dishes that feels indulgent but is light on carbs, and if you’re a fan of the crunch factor, that almond-Parmesan crust is going to become a favorite.
So, next time you’re in the mood for something quick, easy, and absolutely delicious, give this Keto Baked Grouper a try. Whether you’re a long-time keto follower or just looking for a healthier way to enjoy fish, this recipe checks all the boxes.
PrintKeto Baked Grouper Recipe
This Keto Baked Grouper is a quick, easy, and low-carb dinner with a crispy almond flour and Parmesan crust. It’s bursting with flavor from garlic, lemon, and herbs while being perfect for the keto diet. Ready in just 20 minutes, this healthy seafood dish is a must-try!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course, Dinner
- Method: Baking
- Cuisine: American, Keto, Low-Carb
Ingredients
- 4 grouper fillets (6 oz each)
- 2 tbsp melted butter (or olive oil)
- 1/3 cup almond flour
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 lemon, sliced
- Fresh parsley, chopped for garnish
- (Optional: 1 tsp Italian seasoning or a pinch of cayenne for extra flavor)
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Pat grouper fillets dry and brush with melted butter or olive oil.
- In a small bowl, mix almond flour, Parmesan, minced garlic, paprika, salt, and pepper.
- Press the almond mixture onto each fillet for a thick crust.
- Bake for 18-20 minutes until the fish flakes easily with a fork.
- Garnish with lemon slices and fresh parsley. Serve immediately.
Notes
- Use fresh or well-thawed grouper for the best texture.
- You can substitute almond flour with crushed pork rinds for extra crunch.
- Avoid overbaking to keep the fish moist and flaky.
Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.
Nutrition
- Serving Size: 1 fillet (approx. 6 oz)
- Calories: 280 Sugar: 0g Sodium: 340mg Fat: 15g Saturated Fat: 4g Unsaturated Fat: 11g Trans Fat: 0g Carbohydrates: 2g Fiber: 1g Protein: 32g Cholesterol: 80mg