Low carb fish recipe: Parsley & Parmesan

  • Prep time:15 mins
  • Cook time:35 mins
  • Servings:2

This easy, delicious low carb fish recipe is one to save for later. It’s quick and easy to prepare, is gluten free and pescatarian, and is ideal for both fasting and non-fasting days all year round.

One of things that makes this low carb fish recipe so healthy is using white fish. As it’s so high in protein, omega-3 fatty acids, and vitamin D, including fish as part of your diet reduces your risk of disease, improves brain function, and improves heart health. It’s also low in calories but high in protein, making it excellent for fasting days. In fact, this recipe provides over half of your daily recommended protein intake! Topped with a low-carb almond meal crumb in place of regular flour, you’ve got your very own healthy version of a fish-shop fish here! 

The veggies we’ve chosen to pair with the fish are Brussels sprouts, butternut pumpkin and onion, all deliciously roasted together. Butternut pumpkin is a powerhouse of nutrients, rich in fibre, vitamin C, magnesium and vitamin A, all while being low calorie and low carb. Similarly, Brussels sprouts contain many health-benefiting nutrients, like vitamin K and vitamin C, while being super low in calories and carbs. These two veggies make the perfect filling, gut-friendly accompaniment to any low carb fish recipe, so be sure to stock up on them. However, if these veggies aren’t in season for you, simply replace them with any of your favourite vegetables – the more variety and colour, the better!

For more low carb fish recipes and more fasting-friendly dishes, sign up to your 7-day free trial of The Fast 800 Programme.

Nutrition facts(per serving)


  • 1 tbsp olive oil
  • 300g butternut pumpkin, chopped
  • 200g Brussels sprouts, halved
  • 1/2 red onion, in wedges
  • 240g firm white fish
  • 20g almond meal
  • 20g fresh parsley, finely chopped
  • 20g parmesan, grated
  • 1/2 lemon, zest
  • 40g rocket


  1. Preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6.
  2. In a roasting tray, place pumpkin (squash), sprouts and onion - season and toss together. Roast for 15-20 minutes until pumpkin (squash) has started to soften.
  3. While veg are roasting, mix almond meal, parsley, parmesan and lemon zest together with some salt and pepper in a bowl.
  4. Remove veg from oven and toss. Place fish skin side down (if skin-on), and generously cover the topside with parsley mix - press gently onto fish. 
  5. Bake for a further 12-15 minutes - until fish is cooked through (this may need to be longer depending on the thickness of your fish). 
  6. Serve with fresh leafy greens.


  • Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
  • Serve with a crunchy green salad or steamed low calorie non-starchy vegetables.

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