Parmesan-Crusted Baked Haddock

Dinner · Easy · 24 min (8 prep + 16 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Parmesan-Crusted Baked Haddock — high-protein dinner recipe

Parmesan-Crusted Baked Haddock delivers 70 g of protein for just 6 g net carbs — minimal fuss, maximum protein. That's enough high-quality protein in one sitting to clear the leucine threshold for muscle repair.

70 gProtein
6 gNet carbs
20 gFat
3 gFiber
484Calories

Ingredients

  • 280 g Haddock fillets
  • 40 g Parmesan cheese
  • 15 g Almond flour
  • 1 Large egg
  • 150 g Broccoli
  • Lemon, parsley & pepper, to taste

Equipment

  • oven + sheet pan

Method

  1. Heat oven to 200°C (400°F). Brush the haddock with beaten egg.
  2. Press on a mix of parmesan and almond flour and bake 12-15 min until the crust is golden and the fish flakes.
  3. Steam the broccoli and serve with lemon.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

Parmesan and almond flour make a grain-free crust that crisps beautifully.

Dietary swaps

Dairy-free: Parmesan cheese → nutritional yeast or vegan parmesan (for lactose intolerance or a dairy-free diet)

Nut-free: Almond flour → sunflower-seed flour (for nut allergies — seeds work just as well)

Full nutrition (estimated, per serving): 484 kcal · 70 g protein · 6 g net carbs · 20 g fat (7.5 g sat) · 3 g fiber · 3.5 g sugar · 920 mg sodium. Allergens: Milk, Egg, Fish, Nuts. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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