The Best High-Protein, Low-Carb, Sugar Free New Orleans Fish Recipes

Craving New Orleans flavor but trying to keep your meals lean and steady on blood sugar? This guide pulls the best high-protein, low-carb, sugar free New Orleans fish recipes into one place, including keto seafood recipes and keto friendly dinners, with the spices and sauces you actually want to eat.

In real life, that means fish does the heavy lifting for protein (think redfish, shrimp, catfish, snapper), carbs stay low by skipping breading and flour dredges, and flavor comes from aromatics, herbs, citrus, and smart fats like olive oil, butter, and a little mayo. Sides stick to low-starch picks such as cauliflower rice, slaw, greens, okra, and zucchini instead of rice, grits, or potatoes.

You’ll get 50 New Orleans inspired fish recipes with exact ingredient measurements, step-by-step directions, and macro estimates when possible. Many classic NOLA dishes are already close to low-carb, you just swap out the bread, skip the sweet sauces, and keep the seasoning bold.

Quick safety note: cook fish to 145°F (63°C), and adjust salt and spice to fit your needs (especially if you’re watching sodium or heat).

Before you start: the simple pantry that makes these recipes fast

Most New Orleans fish dishes move fast once your seasonings, fats, and a few smart thickeners are within arm’s reach. Stock a small “NOLA kit” and you can cook weeknight redfish, shrimp, or catfish with big flavor, low carbs, and no added sugar.

Keep this short list on hand:

Cajun seasoning (no sugar), paprika, cayenne, dried thyme, garlic powder, onion powder, kosher salt, black pepper
Lemon, hot sauce (no sugar), Dijon
Mayo or avocado mayo, olive oil, butter or ghee
Chicken stock or seafood stock
Canned crushed tomatoes (no sugar added), tomato paste (check the label)
Okra, celery, onion, bell pepper
Scallions, parsley

Quick low-carb swaps that still feel “right”:

Almond flour instead of flour (light coating, not a thick dredge)
Pork rind crumbs for crunch on baked fish
Cauliflower rice instead of rice
Lettuce wraps instead of bread

Buy fish you’ll actually cook. Fresh Gulf fish is great when you can get it, frozen fillets work fine too. Thaw in the fridge, pat dry, and cook hot and quick. Pull fish just before it’s done, then rest 2 to 3 minutes, carryover heat finishes the job.

How to keep New Orleans flavor without carbs or sweeteners

Blackening spice crust: Go heavy on spices, cook in a hot pan, skip breading.
Browned butter and lemon: Nutty butter plus citrus tastes rich without sugar.
Roux-free thickening: Use okra, a pinch of filé powder, or puréed veg for body.
Low-sugar hot sauce: Read labels, many are naturally sugar-free.
No-sugar remoulade: Mayo, Dijon, lemon, garlic, paprika, and chopped pickles.
Finish with herbs and acid: Parsley, scallions, and lemon wake up the whole plate.
No-sugar-added tomatoes: Crushed tomatoes and paste can hide added sugar, check first.

Quick macro rules of thumb for fish meals

Most cooked fish lands around 20 to 30 g protein per 4 to 5 oz, depending on species. Fat is usually your choice, butter, oil, and mayo-based sauces move it up fast. Carbs usually sneak in through breading, flour, and starchy sides, not the fish.

Macros in recipes are estimates and change with brands and portion size. If you want tighter numbers, a kitchen scale and a nutrition app make it simple.

Classic blackened and pan-seared fish

Blackening and pan-searing are the quickest ways to get that New Orleans restaurant crust at home, no breading needed. The trick is simple: dry fish, hot pan, the right fat, then finish with lemon, herbs, and melted butter in rich sauces so these spicy seafood dishes taste bright, not heavy.

Blackened Redfish (blackened fish, cast-iron seared, classic Cajun crust)

This is the back-pocket redfish recipe that tastes like a French Quarter plate, but keeps carbs near zero.

Ingredients (2 servings)

2 redfish fillets (about 6 oz each)
1 tbsp avocado oil
1 tbsp butter
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne (adjust to taste)
Lemon wedges, for serving

Directions

Pat the redfish dry, then coat both sides evenly with the spice blend.
Heat a Cast iron skillet over medium-high heat until very hot (a drop of water should sizzle fast).
Add the avocado oil and butter, swirl as the butter melts.
Sear the fillets 2 to 3 minutes per side (don’t move them early), until the crust is dark and the fish flakes.
Rest 2 minutes, then serve with lemon wedges.

Macro estimate (per serving): ~330 calories, ~34 g protein, ~1 g net carbs, ~20 g fat.

Blackened Catfish (thick fillets, bold spice)

Catfish holds up to high heat, so you get a thick, smoky crust without drying it out.

Ingredients (2 servings)

2 catfish fillets (about 7 oz each)
1 tbsp avocado oil (for brushing)
1 tbsp butter (for the pan)
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme
1/2 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne
2 cups shredded cabbage (for serving)
1 1/2 tbsp apple cider vinegar
1 tbsp olive oil
Pinch of salt

Directions

Pat the catfish very dry (this is what helps the spice stick and sear).
Brush both sides lightly with avocado oil, then coat with the spice mix.
Heat a skillet over medium-high heat, then add butter.
Sear 3 to 4 minutes per side (catfish is thicker), until opaque and flaky.
Rest 3 minutes before serving.
Toss cabbage with vinegar, olive oil, and a pinch of salt, serve alongside.

Macro estimate (per serving): ~420 calories, ~42 g protein, ~4 g net carbs, ~26 g fat.

Blackened Drum with Crawfish Stew (topped with rich Louisiana style gravy)

This one eats like a comfort dish, but the “gravy” gets body from reduced stock, not flour.

Ingredients (2 servings)

2 drum fillets (about 6 oz each)
1 tbsp avocado oil
1 tbsp butter
1 1/2 tsp paprika
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp kosher salt
1/2 tsp black pepper
1/4 cup diced onion
1/4 cup diced celery
1/4 cup diced green bell pepper
2 garlic cloves, minced
1 tbsp tomato paste
1 cup seafood stock (or chicken stock)
4 oz cooked crawfish tails
1 tsp hot sauce (optional)
1 tbsp lemon juice
1 tbsp chopped parsley

Directions

Season drum with paprika, garlic powder, onion powder, salt, and pepper.
Sear in avocado oil and butter over medium-high heat, 2 to 3 minutes per side, then set fish aside.
Lower heat to medium, add onion, celery, and bell pepper, cook 4 minutes, stirring.
Add garlic and cook 30 seconds.
Stir in tomato paste, cook 1 minute.
Add stock, simmer 8 to 10 minutes, until reduced and lightly glossy.
Stir in crawfish, hot sauce (if using), and lemon juice, warm 1 to 2 minutes.
Spoon stew over fish, finish with parsley.

Macro estimate (per serving): ~360 calories, ~38 g protein, ~4 g net carbs, ~20 g fat.

Trout Meuniere (brown butter, lemon, parsley)

Skipping the flour keeps it lighter, and the brown butter still gives you that nutty, classic flavor.

Ingredients (2 servings)

2 trout fillets (5 to 6 oz each)
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp olive oil
3 tbsp butter
1 1/2 tbsp lemon juice
1 tbsp chopped parsley
1 tbsp capers (optional)

Directions

Season trout with salt and pepper.
Heat olive oil in a skillet over medium heat, cook trout 2 to 3 minutes per side, then remove.
Lower heat to medium-low, add butter, swirl as it foams.
Cook 2 to 3 minutes, stirring often, until butter turns golden and smells nutty (don’t let it go dark brown).
Turn off heat, stir in lemon juice, parsley, and capers (if using).
Spoon sauce over trout and serve.

Macro estimate (per serving): ~390 calories, ~32 g protein, ~1 g net carbs, ~29 g fat.

Trout Amandine (Meuniere plus toasted almonds)

Toasty almonds make this feel like a special-occasion plate, and they stay crisp if you add them at the end.

Ingredients (2 servings)

2 trout fillets (5 to 6 oz each)
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp olive oil
3 tbsp butter
1/4 cup sliced almonds
1 1/2 tbsp lemon juice
1 tbsp chopped parsley

Directions

Toast almonds in a dry skillet over medium heat for 2 to 3 minutes, stirring, then move to a plate right away.
Season trout with salt and pepper.
Sear trout in olive oil over medium heat, 2 to 3 minutes per side, then remove.
Lower heat to medium-low, brown butter 2 to 3 minutes, swirling often.
Turn off heat, stir in lemon juice and parsley.
Spoon sauce over trout and sprinkle toasted almonds on top (add them last to keep them crisp).

Macro estimate (per serving): ~460 calories, ~34 g protein, ~3 g net carbs, ~36 g fat.

Pecan-Crusted Fish (classic NOLA steakhouse style, low carb crust)

Crushed pecans and Parmesan give you that steakhouse crunch, without breadcrumbs.

Ingredients (2 servings)

2 white fish fillets (about 6 oz each, snapper or grouper work well)
1/3 cup crushed pecans (fine, not powder)
2 tbsp grated Parmesan
1 tsp paprika
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp Dijon mustard (or 1 beaten egg)
1 tbsp avocado oil
2 tbsp mayonnaise
1 tsp lemon juice
1/2 tsp lemon zest
1 small garlic clove, finely grated

Directions

Heat oven to 400°F.
Mix pecans, Parmesan, paprika, salt, and pepper on a plate.
Brush fish with Dijon (or egg), then press into pecan mix to coat.
Sear in avocado oil over medium-high heat for 2 minutes, crust-side down first.
Flip carefully, then transfer skillet to the oven, bake 6 to 8 minutes, until flaky.
Stir mayo, lemon juice, lemon zest, and garlic for a quick lemon aioli, serve on the side.

Macro estimate (per serving): ~610 calories, ~42 g protein, ~4 g net carbs, ~46 g fat.

Pan-Fried Largemouth Bass (garlic herb pan sauce)

This one is simple and clean, and the pan sauce tastes like you tried harder than you did.

Ingredients (2 servings)

2 bass fillets (about 6 oz each)
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp avocado oil
2 tbsp butter
2 garlic cloves, minced
1/4 cup chicken stock or seafood stock
1 tbsp chopped parsley
1 tbsp lemon juice

Directions

Salt the bass 10 minutes ahead, then pat dry (better sear, less sticking).
Heat oil in a skillet over medium-high heat.
Sear fish 2 to 3 minutes per side, until opaque and flaking in the thickest part, then remove.
Lower heat to medium, add butter and garlic, cook 20 to 30 seconds (keep it moving so it doesn’t burn).
Add stock, simmer 1 minute, scraping up browned bits.
Stir in parsley and lemon juice, spoon sauce over fish.

Macro estimate (per serving): ~360 calories, ~34 g protein, ~1 g net carbs, ~24 g fat.

Sauteed Tilapia (simple Creole seasoned fillets)

Tilapia cooks fast, so it’s perfect when you want a hot dinner in under 15 minutes.

Ingredients (2 servings)

2 tilapia fillets (about 6 oz each)
1 tsp Creole seasoning (salt-free if you prefer)
1/2 tsp paprika
1/2 tsp garlic powder
1 tbsp olive oil
1 tbsp butter
1 tbsp lemon juice
2 cups green beans (optional side)
1 tsp avocado oil (for green beans)
1/2 tsp Cajun seasoning (for green beans)

Directions

Season tilapia with Creole seasoning, paprika, and garlic powder.
Heat olive oil and butter in a skillet over medium-high heat.
Cook tilapia 2 minutes per side, until it flakes easily.
Finish with lemon juice right before serving.
Optional side: sauté green beans in avocado oil over medium-high heat for 5 to 6 minutes, then toss with Cajun seasoning.

Macro estimate (per serving, fish only): ~300 calories, ~36 g protein, ~1 g net carbs, ~16 g fat.

Garlic Butter Gulf Fish (pan-seared, buttery garlic finish)

Use grouper or snapper here, the mild flavor soaks up the garlic butter like a sponge.

Ingredients (2 servings)

2 grouper or snapper fillets (about 6 oz each)
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp avocado oil
3 tbsp butter
2 garlic cloves, minced
1 tsp lemon zest
1 1/2 tbsp lemon juice
1 tbsp chopped parsley

Directions

Pat fish dry, season with salt and pepper.
Heat avocado oil in a skillet over medium-high heat, sear fish 2 to 3 minutes per side, then remove.
Lower heat to medium, add butter.
Add garlic and cook 20 to 30 seconds, just until fragrant (don’t let it brown).
Turn off heat, stir in lemon zest, lemon juice, and parsley.
Spoon garlic butter over fish and serve.

Macro estimate (per serving): ~420 calories, ~34 g protein, ~1 g net carbs, ~31 g fat.

Redfish Perez (Brennan’s inspired, shrimp and butter sauce)

This is the kind of butter sauce that turns a simple fillet into a white-tablecloth dinner.

Ingredients (2 servings)

2 redfish fillets (about 6 oz each)
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp avocado oil
2 tbsp butter (for searing)
1 tbsp butter (for sauce)
Minced garlic (2 cloves)
1/3 cup sliced green onion
Fresh shrimp (6 oz, peeled and deveined)
1/3 cup seafood stock (or chicken stock)
1 1/2 tbsp lemon juice
1 tbsp chopped parsley

Directions

Season redfish with salt and pepper.
Sear in avocado oil and 2 tbsp butter over medium-high heat, 2 to 3 minutes per side, then remove.
Lower heat to medium, add 1 tbsp butter, then garlic and green onion, cook 1 minute.
Add shrimp, cook 1 to 2 minutes per side, just until pink.
Add stock and lemon juice, simmer 1 to 2 minutes to slightly reduce.
Plate fish and spoon shrimp butter sauce over the top, finish with parsley.

Macro estimate (per serving): ~460 calories, ~47 g protein, ~2 g net carbs, ~28 g fat.

Fried fish and po’ boys, made low carb

You can keep the New Orleans Cajun fried fish crunch and still stay low carb. The trick is a thin, dry low carb breading (pork rind crumbs, almond flour, a little Parmesan), plus hot oil or fast air-frying so the crust sets before the fish overcooks. For po’ boys, swap the French bread for lettuce wraps, low-carb tortillas, or a quick chaffle bun, then load up the toppings and a punchy mayo sauce.

New Orleans-Style Fried Catfish (crispy cornmeal style, low carb swap)

Ingredients (2 servings)

2 catfish fillets (about 6 oz each)
1 egg
2 tbsp hot sauce
1 tbsp lemon juice
1/2 cup crushed pork rinds (fine crumbs)
1/4 cup almond flour
1 tsp Creole seasoning (no added sugar)
1/2 tsp garlic powder
3 to 4 tbsp avocado oil (for shallow frying)

Directions

Pat catfish dry.
Whisk egg, hot sauce, and lemon juice in a bowl, coat fish, rest 10 minutes.
Mix pork rind crumbs, almond flour, Creole seasoning, and garlic powder on a plate.
Dredge fish, press coating on lightly, shake off excess.
Heat oil in a skillet to 350°F to 365°F (a crumb should sizzle right away).
Shallow fry 3 to 4 minutes per side, until deep golden and fish flakes.

Macro estimate (per serving): ~520 calories, ~40 g protein, ~3 g net carbs, ~37 g fat.

Thin-Fried Catfish (Middendorf’s inspired, super thin crunch)

Ingredients (2 servings)

2 thin catfish fillets (4 to 5 oz each, or split thicker fillets)
1 egg white
1 tbsp hot sauce
1/3 cup crushed pork rinds (extra fine)
2 tbsp grated Parmesan
1/2 tsp kosher salt
1/4 tsp black pepper
Lemon wedges (to finish)
2 to 3 tbsp avocado oil (for frying)

Directions

Pat fillets very dry, thin fish fries fast.
Whisk egg white and hot sauce, brush a light layer on fish (don’t soak it).
Mix pork rind crumbs, Parmesan, salt, and pepper, then coat with a gentle press.
Heat oil to about 365°F, fry 1 1/2 to 2 minutes per side.
Drain on a rack, finish with lemon and a pinch of salt right before serving.

Macro estimate (per serving): ~360 calories, ~32 g protein, ~2 g net carbs, ~24 g fat.

Blackened Fish Po’ Boy (spicy fish, cool mayo, crisp lettuce)

Ingredients (2 servings)

2 white fish fillets (6 oz each, snapper or grouper)
1 tbsp avocado oil
2 tsp blackening seasoning (no added sugar)
2 cups shredded romaine (for wraps) or 2 low-carb tortillas
1/2 cup sliced tomato
1/2 cup sliced cucumber or pickles

Quick mayo sauce

3 tbsp mayo
1 tsp Dijon mustard
1 tsp hot sauce
2 tsp lemon juice
Pinch of black pepper

Directions

Mix mayo sauce ingredients, chill while you cook.
Pat fish dry, rub with oil, coat with blackening seasoning.
Sear in a hot skillet 2 to 3 minutes per side, rest 2 minutes.
Lettuce wrap: pile romaine, fish, tomato, and sauce, fold like a taco.
Tortilla option: warm tortillas, fill, then roll tight.

Macro estimate (per serving, lettuce wrap): ~390 calories, ~38 g protein, ~3 g net carbs, ~24 g fat.

Fried Fish Po’ Boy (classic flavors without French bread)

Ingredients (2 servings)

2 cod or catfish fillets (6 oz each)
1 egg
1 tbsp hot sauce
1/2 cup crushed pork rinds
2 tbsp almond flour
1 tsp paprika
1/2 tsp garlic powder
3 tbsp avocado oil (for frying)
2 low-carb buns (store-bought), or chaffle buns (below)
1 cup shredded lettuce
4 tomato slices
Dill pickle slices

Quick Remoulade sauce

3 tbsp yellow mustard
1 tsp Dijon
1 tbsp chopped pickles
1 tsp lemon juice
1/4 tsp paprika

Directions

Stir Remoulade sauce ingredients, set aside.
Whisk egg and hot sauce, coat fish 5 minutes.
Mix pork rinds, almond flour, paprika, and garlic powder, coat fish.
Fry at 350°F for 3 to 4 minutes per side, drain on a rack.
Build buns with lettuce, tomato, fish, pickles, and remoulade or tartar sauce.

Chaffle bun (quick option): whisk 1 egg with 1/2 cup shredded mozzarella, cook in a mini waffle maker 3 to 4 minutes.

Macro estimate (per serving, with low-carb bun): ~640 calories, ~45 g protein, ~8 g net carbs, ~43 g fat.

Air-Fried Crispy Fish Po’ Boys (chipotle slaw)

Ingredients (2 servings)

2 white fish fillets (6 oz each)
1 egg
1/2 cup pork rind crumbs
2 tbsp grated Parmesan
1 tsp Cajun seasoning (no added sugar)
2 low-carb tortillas or romaine leaves

Chipotle slaw

1 1/2 cups shredded cabbage
2 tbsp mayo
1 tbsp lime juice
1/2 tsp chipotle powder
Pinch of salt

Directions

Toss slaw ingredients, chill 10 minutes.
Dip fish in beaten egg, coat with pork rinds, Parmesan, and Cajun seasoning to prep the air fryer fish.
Air fry the air fryer fish at 400°F for 10 to 12 minutes, flip at 6 minutes, until crisp and cooked through.
Assemble with slaw in tortillas or romaine.

Macro estimate (per serving, lettuce wrap): ~430 calories, ~40 g protein, ~4 g net carbs, ~27 g fat.

Picnic Fried Fish (buttermilk and hot sauce marinated, low carb)

Ingredients (2 servings)

2 catfish or tilapia fillets (6 oz each)
1/4 cup full-fat buttermilk (or plain kefir)
1 tbsp hot sauce
1/2 tsp kosher salt
1/2 tsp smoked paprika
1/2 cup crushed pork rinds
1/4 cup almond flour
1/2 tsp black pepper
3 to 4 tbsp avocado oil (for frying)

Directions

Marinate fish in buttermilk, hot sauce, salt, and paprika for 20 to 30 minutes.
Mix pork rinds, almond flour, and pepper, coat fish, press lightly.
Fry at 350°F for 3 to 4 minutes per side, drain on a rack.
Picnic tip: cool 10 minutes, then re-crisp in a 400°F oven for 5 minutes.

Macro estimate (per serving): ~560 calories, ~41 g protein, ~5 g net carbs, ~40 g fat.

Fried Flounder (lemon, garlic, quick fry)

Ingredients (2 servings)

2 flounder fillets (5 to 6 oz each)
1 egg
1 tbsp lemon juice
1/2 cup crushed pork rinds (fine)
1 tbsp almond flour
1/2 tsp kosher salt
2 tbsp avocado oil (for frying)

Lemon-garlic butter

2 tbsp butter
1 small garlic clove, finely grated
1 tsp lemon zest

Directions

Handle flounder gently, it tears easily, use a wide spatula.
Whisk egg and lemon juice, coat fish.
Mix pork rinds, almond flour, and salt, coat fish with a light press.
Fry at 360°F for 2 minutes per side, just until flaky.
Melt butter, stir in garlic and lemon zest off heat, drizzle over fish.

Macro estimate (per serving): ~480 calories, ~34 g protein, ~3 g net carbs, ~36 g fat.

Fish Tacos with Creole Mayo (GW Fins inspired)

Ingredients (2 servings)

12 oz fish (snapper, cod, or grouper), cut into strips
1 tbsp avocado oil
2 tsp Cajun seasoning (no added sugar)
4 low-carb tortillas
1 1/2 cups shredded cabbage
1/2 cup diced tomato
2 tbsp chopped onion (optional)
Lime wedges

Creole mayo (exact amounts)

3 tbsp mayo
1 tbsp Dijon
1 tbsp hot sauce
1 tsp lemon juice
1/2 tsp paprika
1/4 tsp garlic powder

Directions

Stir Creole mayo ingredients, set aside.
Toss fish with oil and Cajun seasoning.
Cook in a hot skillet 2 to 3 minutes total, turning once, or air fry at 400°F for 8 minutes.
Fill tortillas with cabbage, tomato, fish, and Creole mayo.
Finish with a squeeze of lime.

Macro estimate (per serving, 2 tacos): ~520 calories, ~40 g protein, ~10 g net carbs, ~32 g fat.

Baked, roasted, and grilled Gulf fish that still tastes like a restaurant

If you want that restaurant-style fish at home, focus on two things: high heat for color and a finishing sauce (butter, herbs, citrus) for shine and flavor. These baked, roasted, and grilled Gulf fish recipes, including convenient sheet pan dinners and one-pan meals, keep carbs low, skip added sugar, and still taste like something you’d order in New Orleans. Cook fish to 145°F (63°C), then rest 2 to 3 minutes before serving so the juices stay put.

Redfish on the Half Shell (grilled with skin on for big flavor)

Ingredients (2 servings)

2 redfish fillets, skin on (6 oz each)
1 tbsp avocado oil
1 tsp kosher salt
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp black pepper
2 tbsp butter, melted
1 tbsp lemon juice

Directions

Heat grill to medium-high (425°F to 475°F), clean and oil grates.
Pat fish dry, rub flesh with oil, season with salt, paprika, garlic powder, and pepper.
Place fish skin-side down; grill 8 to 10 minutes with lid closed (don’t flip).
Baste flesh with melted butter at minute 5, then again at minute 8.
Pull at 145°F, rest 3 minutes, finish with lemon juice.

Macro estimate (per serving): ~410 calories, ~36 g protein, ~1 g net carbs, ~28 g fat.

Baked Fish Creole (tomato based Creole sauce)

Ingredients (2 servings)

2 white fish fillets (6 oz each, snapper or grouper)
1 tbsp olive oil
1/2 cup diced onion
1/2 cup diced red bell pepper
1/4 cup diced celery
3 garlic cloves, minced
1 cup no-sugar-added crushed tomatoes
1/2 tsp Cajun seasoning (no sugar)
1 bay leaf
1 tbsp chopped parsley

Directions

Heat oven to 400°F.
In a small skillet, warm oil over medium heat, cook onion, bell pepper, and celery 5 minutes.
Add garlic 30 seconds, stir in tomatoes, Cajun seasoning, and bay leaf; simmer 8 minutes.
Pour sauce into a baking dish, nestle fish in sauce.
Bake 10 to 14 minutes, until 145°F; rest 2 minutes, top with parsley.

Macro estimate (per serving): ~320 calories, ~38 g protein, ~6 g net carbs, ~14 g fat.

Whole Roasted Snapper with Mojo (plus pickled fennel salad)

Ingredients (serves 2 to 3)

1 whole snapper, scaled and gutted (1 1/2 to 2 lb)
1 tbsp olive oil (for fish)
1 tsp kosher salt
1/2 tsp black pepper
1/4 cup orange juice
2 tbsp lime juice
2 garlic cloves, grated
2 tbsp olive oil (for mojo)
1/2 tsp ground cumin
1 fennel bulb, thinly sliced
2 tbsp white wine vinegar
1/2 tsp salt
1 tbsp chopped dill

Directions

Heat oven to 425°F. Score fish 3 slashes per side, rub with oil, salt, and pepper.
Whisk orange juice, lime juice, garlic, olive oil, and cumin.
Roast on a sheet pan: 12 minutes per pound, until 145°F; rest 5 minutes.
Toss fennel with vinegar, salt, and dill; wait 10 minutes.
Serve fish with mojo spooned over, fennel salad on the side.

Macro estimate (per serving, 1/2 of 2 lb fish with mojo and salad): ~520 calories, ~55 g protein, ~7 g net carbs, ~30 g fat.

Whole Grilled Redfish (salsa verde finish)

Ingredients (serves 2 to 3)

1 whole redfish, scaled and gutted (2 lb)
1 tbsp avocado oil
1 tsp kosher salt
1/2 tsp black pepper
1 cup parsley leaves
2 tbsp capers, drained
1 garlic clove
1 tbsp lemon juice
3 tbsp olive oil

Directions

Heat grill to medium (375°F to 425°F). Oil a grill basket, or use heavy-duty foil.
Rub fish with oil, salt, and pepper.
Grill in basket 8 to 10 minutes per side (foil method: fold tight, cook 18 to 22 minutes total).
Blend parsley, capers, garlic, lemon juice, and olive oil into a loose salsa verde.
Pull fish at 145°F, rest 5 minutes, spoon salsa verde over.

Macro estimate (per serving, 1/2 fish with sauce): ~560 calories, ~58 g protein, ~2 g net carbs, ~36 g fat.

Whole Crispy Snapper (roasted shellfish butter)

Ingredients (serves 2 to 3)

1 whole snapper, scaled and gutted (1 1/2 to 2 lb)
1 tbsp avocado oil
1 tsp kosher salt
1/2 tsp black pepper
2 tbsp butter
Shells from 1/2 lb shrimp (or 1/3 cup seafood stock shortcut)
1 small garlic clove, minced
1 tbsp lemon juice

Directions

Heat oven to 475°F, place a sheet pan inside to preheat. These sheet pan dinners make cleanup a breeze.
Rub fish with oil, salt, and pepper; place on hot pan.
Roast 18 to 22 minutes, until skin is crisp and fish hits 145°F; rest 5 minutes.
Quick shellfish butter: melt butter, add shrimp shells, cook 3 minutes (shortcut: simmer butter with seafood stock 2 minutes).
Strain (if using shells), stir in garlic and lemon juice, spoon over fish.

Macro estimate (per serving, 1/2 fish with butter): ~610 calories, ~60 g protein, ~1 g net carbs, ~41 g fat.

Baked Redfish (simple savory oven bake)

Ingredients (2 servings)

2 redfish fillets (6 oz each)
1 tbsp olive oil
1 tsp paprika
1/2 tsp kosher salt
1/2 tsp garlic powder
1/4 tsp black pepper
2 tbsp butter, cut into small pats
1/2 lemon, sliced

Directions

Heat oven to 425°F.
Place fish on a lined sheet pan, drizzle with oil.
Season with paprika, salt, garlic powder, and pepper.
Top with butter pats and lemon slices.
Bake 10 to 12 minutes to 145°F, rest 2 minutes.

Macro estimate (per serving): ~430 calories, ~36 g protein, ~1 g net carbs, ~31 g fat.

Whole Baked Flounder (stuffed with seafood dressing, low carb)

Ingredients (serves 2)

1 whole flounder, cleaned (1 1/2 lb)
1 tbsp olive oil
1/2 tsp kosher salt
4 oz lump crab
4 oz raw shrimp, chopped
2 tbsp diced onion
2 tbsp diced celery
1 garlic clove, minced
1 egg, beaten
1/3 cup crushed pork rinds (or almond flour)
1 tbsp chopped parsley

Directions

Heat oven to 400°F.
Sauté onion and celery in oil 3 minutes, add garlic 30 seconds, cool 5 minutes.
Mix crab, shrimp, veg, egg, pork rinds, salt, and parsley.
Stuff fish cavity; bake 20 to 25 minutes to 145°F.
Rest 5 minutes (food safety: use cooked crab, and don’t let raw stuffing sit out).

Macro estimate (per serving): ~520 calories, ~55 g protein, ~2 g net carbs, ~31 g fat.

Oven Baked Cajun Red Snapper (bold spice, juicy fish)

Ingredients (2 servings)

2 snapper fillets (6 oz each)
1 tbsp avocado oil
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried thyme
1/4 tsp cayenne
3/4 tsp kosher salt
2 tbsp butter (optional pan sauce)
1 tbsp lemon juice

Directions

Heat oven to 425°F.
Mix spices and salt, rub onto fish, drizzle with oil.
Bake 9 to 12 minutes to 145°F, rest 2 minutes.
Optional pan sauce: melt butter with drippings from the pan, stir in lemon juice.
Spoon sauce over fish right before serving.

Macro estimate (per serving, with butter sauce): ~470 calories, ~38 g protein, ~1 g net carbs, ~34 g fat.

Herb and Lemon Roasted Bass (fresh, simple, bright)

Ingredients (2 servings)

2 bass fillets (6 oz each)
1 tbsp olive oil
3/4 tsp kosher salt
1/4 tsp black pepper
2 garlic cloves, sliced
1/4 cup diced shallots
4 lemon slices
1 tbsp chopped parsley
1 tsp fresh thyme leaves

Directions

Heat oven to 425°F (foil packet option works at the same temp).
Season fish with oil, salt, and pepper; top with garlic, diced shallots, and lemon.
Roast 10 to 12 minutes to 145°F.
Rest 2 minutes, then finish with parsley and thyme.
Foil packet option: seal fish with seasonings, bake 12 to 14 minutes.

Macro estimate (per serving): ~320 calories, ~36 g protein, ~2 g net carbs, ~18 g fat.

Grilled Paddlefish Kebabs (zesty mojo sauce)

Ingredients (2 servings)

12 oz paddlefish, cut into 1 1/2-inch cubes
1 tbsp avocado oil
3/4 tsp kosher salt
1/2 tsp smoked paprika
2 tbsp lime juice
1 tbsp orange juice
1 garlic clove, grated
2 tbsp olive oil
8 wooden skewers (soaked 20 minutes)

Directions

Heat grill to medium-high (425°F to 475°F).
Toss fish with avocado oil, salt, and paprika; thread onto skewers.
Grill 2 to 3 minutes per side (8 to 10 minutes total), turning carefully.
Whisk lime juice, orange juice, garlic, and olive oil; spoon over kebabs.
Pull at 145°F, rest 2 minutes.

Macro estimate (per serving): ~360 calories, ~40 g protein, ~2 g net carbs, ~20 g fat.

Slow-Baked Salmon (cherry tomatoes and Creole herbs)

Ingredients (2 servings)

2 wild caught salmon fillets (6 oz each)
1 cup cherry tomatoes
2 tbsp olive oil
2 garlic cloves, sliced
1/2 tsp Cajun seasoning (no sugar)
1 tbsp chopped basil or parsley
1 tbsp lemon juice

Directions

Heat oven to 275°F.
Place salmon fillets and tomatoes in a baking dish, drizzle with olive oil.
Add garlic and Cajun seasoning.
Bake 22 to 28 minutes to 145°F (salmon fillets stay very tender at this temp).
Rest 3 minutes, finish with herbs and lemon juice.

Macro estimate (per serving): ~560 calories, ~39 g protein, ~4 g net carbs, ~42 g fat.

Grilled Tuna with Creole Seasoning (soy and wasabi dip)

Ingredients (2 servings)

2 tuna steaks (6 oz each)
1 tbsp avocado oil
1 tsp Creole seasoning
1/2 tsp black pepper
1 tbsp tamari (or coconut aminos, check label)
1 tsp prepared wasabi (or 1/2 tsp powder mixed with water)
1 tbsp lime juice

Directions

Heat grill to high (500°F to 550°F), oil grates well.
Rub tuna with oil, Creole seasoning, and pepper.
Grill 1 1/2 to 2 minutes per side for rare, 2 1/2 minutes per side for medium.
Stir tamari, wasabi, and lime juice for a dip.
Rest tuna 2 minutes, slice, serve with dip.

Macro estimate (per serving, with dip): ~330 calories, ~45 g protein, ~1 g net carbs, ~14 g fat.

Hickory Grilled Yellowfin Tuna (Red Fish Grill inspired)

Ingredients (2 servings)

2 yellowfin tuna steaks (6 oz each)
1 tbsp avocado oil
1 tsp smoked paprika
1/2 tsp kosher salt
1/2 tsp garlic powder
1/4 tsp cayenne
2 tbsp butter, melted
1 tbsp chopped parsley
Optional: 1/2 cup hickory wood chips (soaked 20 minutes)

Directions

Heat grill to high (500°F); add hickory chips in a smoker box (or wrapped in foil with holes).
Rub tuna with oil and spice blend.
Grill 2 minutes per side for medium-rare, lid closed.
Mix melted butter and parsley, brush on tuna right after grilling.
Rest 2 minutes, slice across the grain.

Macro estimate (per serving): ~430 calories, ~45 g protein, ~1 g net carbs, ~26 g fat.

Grilled Amberjack (roasted red pepper sauce)

Ingredients (2 servings)

2 amberjack fillets (6 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/2 tsp black pepper
1/2 cup jarred roasted red peppers, drained
1 small garlic clove
2 tbsp olive oil
1 tbsp red wine vinegar
Pinch of salt

Directions

Heat grill to medium-high (425°F to 475°F).
Season amberjack with oil, salt, and pepper.
Grill 4 to 5 minutes per side, until 145°F; rest 3 minutes.
Blend roasted peppers, garlic, olive oil, vinegar, and pinch of salt until smooth.
Spoon sauce over fish at the table.

Macro estimate (per serving, with sauce): ~520 calories, ~42 g protein, ~4 g net carbs, ~37 g fat.

Gumbos, stews, soups, and specialties that keep carbs in check

New Orleans comfort food can stay low carb without tasting “diet.” The main move is simple: skip flour and rice, then build body with okra, reduced stock, and a little veg purée when needed. These recipes keep protein high with fish and shellfish, and they keep sweetness out by leaning on spice, lemon, herbs, and hot sauce.

Seafood Okra Gumbo (fish and shrimp, naturally thickened)

Ingredients (4 servings)

1 tbsp avocado oil
1 cup diced onion
3/4 cup diced celery
3/4 cup diced green bell pepper
3 garlic cloves, minced
12 oz sliced okra (fresh or frozen)
4 cups seafood stock (or chicken stock)
1 bay leaf
2 tsp Creole spices (no sugar)
1 lb white fish, cut into 2-inch chunks
8 oz fresh shrimp, peeled and deveined
2 tbsp chopped parsley

Directions

Heat oil in a pot over medium heat, cook onion, celery, and bell pepper 6 minutes.
Stir in garlic 30 seconds, add okra, cook 5 minutes.
Add stock, bay leaf, and Creole spices, simmer 20 minutes.
Add white fish, simmer 3 minutes, add fresh shrimp, simmer 2 to 3 minutes until pink.
Turn off heat, stir in parsley, remove bay leaf.

Macro estimate (per serving): ~250 calories, ~30 g protein, ~6 g net carbs, ~8 g fat.

Alligator Sausage and Seafood Gumbo (smoky and rich, low carb)

Ingredients (4 servings)

6 oz alligator sausage or andouille, sliced (about 1 1/2 oz per serving)
1 tbsp avocado oil (if sausage is lean)
1 cup diced onion
3/4 cup diced celery
3/4 cup diced green bell pepper
10 oz okra, sliced
4 cups chicken stock
1 bay leaf
1 1/2 tsp Cajun seasoning (no sugar)
12 oz white fish, chunked
8 oz shrimp, peeled and deveined
1 tsp hot sauce (optional)

Directions

Brown sausage in a pot over medium heat for 4 minutes, add oil if needed.
Add trinity (onion, celery, bell pepper), cook 6 minutes, stir in okra 4 minutes.
Add stock, bay leaf, and seasoning, simmer 20 minutes.
Add fish and shrimp for the last 5 minutes, finish with hot sauce.

Macro estimate (per serving): ~310 calories, ~30 g protein, ~7 g net carbs, ~15 g fat.

Fish Courtbouillon (thick Creole stew without flour)

Ingredients (4 servings)

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
4 garlic cloves, minced
2 tbsp tomato paste
1 (14.5 oz) can crushed tomatoes (no sugar added)
1 1/2 cups seafood stock
1 bay leaf
1 tsp dried thyme
1 cup sliced okra (or 1/2 cup puréed cooked cauliflower)
1 1/2 lb fish steaks (redfish, drum, or snapper)
1 tbsp lemon juice

Directions

Sauté trinity in oil 6 minutes, add garlic 30 seconds.
Stir in tomato paste 1 minute, add tomatoes, stock, bay leaf, and thyme.
Simmer 15 minutes, add okra (or purée), simmer 5 minutes more to thicken.
Nestle fish in, cover, simmer 8 to 10 minutes to 145°F.
Finish with lemon juice, remove bay leaf.

Macro estimate (per serving): ~280 calories, ~38 g protein, ~7 g net carbs, ~9 g fat.

Catfish Cacciatore (New Orleans Italian style fish stew)

Ingredients (4 servings)

1 tbsp olive oil
1 cup sliced onion
1 cup sliced bell pepper
4 garlic cloves, minced
1 (14.5 oz) can crushed tomatoes (no sugar added)
1/3 cup sliced olives
2 tbsp capers, drained
1 tsp dried oregano
1 1/2 lb catfish fillets, cut into large pieces
4 cups cauliflower rice (for serving)

Directions

Sauté onion and bell pepper in oil 7 minutes, add garlic 30 seconds.
Add tomatoes, olives, capers, and oregano, simmer 10 minutes.
Add catfish, simmer 6 to 8 minutes until flaky.
Serve over warmed cauliflower rice.

Macro estimate (per serving, with cauliflower rice): ~330 calories, ~38 g protein, ~11 g net carbs, ~12 g fat.

Creole Seafood Gumbo (deep flavor, no roux method)

Ingredients (4 servings)

6 oz andouille, sliced
1 cup diced onion
3/4 cup diced celery
3/4 cup diced bell pepper
3 garlic cloves, minced
1 tbsp tomato paste
12 oz okra, sliced
4 cups stock
1 bay leaf
2 tsp Creole seasoning (no sugar)
8 oz shrimp
6 oz lump crab
12 oz white fish, chunked

Directions

Brown andouille in a pot 4 minutes, add trinity, cook 6 minutes.
Add garlic 30 seconds, stir in tomato paste 1 minute.
Add okra, stock, bay leaf, and seasoning, simmer 20 minutes.
Add fish, shrimp, and crab for the last 5 minutes, remove bay leaf.

Macro estimate (per serving): ~390 calories, ~38 g protein, ~8 g net carbs, ~20 g fat.

Oyster Artichoke Soup (creamy classic, lighter carbs)

Ingredients (4 servings)

2 tbsp butter
1/2 cup diced onion
1/2 cup diced celery
2 garlic cloves, minced
1 (14 oz) can artichoke hearts, drained
3 cups chicken stock
1 cup heavy whipping cream
12 oz oysters, drained (reserve liquid)
1/2 tsp black pepper
2 tbsp chopped parsley

Directions

Sauté onion and celery in butter 6 minutes, add garlic 30 seconds.
Add artichokes and stock, simmer 10 minutes.
Purée 1/2 the soup for thickness, return to pot, add heavy whipping cream.
Add oysters and 1/4 cup oyster liquid, warm 2 minutes (don’t boil).
Season with pepper, top with parsley.

Macro estimate (per serving): ~340 calories, ~18 g protein, ~8 g net carbs, ~26 g fat.

Oyster Jaeger (savory appetizer, pan sauce style)

Ingredients (4 servings)

1 tbsp butter
1 tbsp olive oil
12 oz oysters, drained and patted dry
8 oz mushrooms, sliced
1/2 cup heavy cream
1 tsp Cajun seasoning (no sugar)
2 cups baby spinach (for serving)

Directions

Sear oysters in butter and oil 45 seconds per side, remove.
Sauté mushrooms 5 minutes in the same pan.
Add cream and seasoning, simmer 2 minutes to thicken.
Return oysters 30 seconds, serve over wilted spinach.

Macro estimate (per serving): ~260 calories, ~14 g protein, ~5 g net carbs, ~20 g fat.

Fish and Grits (cheesy cauliflower grits, blackened fish)

Ingredients (2 servings)

12 oz white fish fillets
1 tbsp avocado oil
2 tsp blackening seasoning (no sugar)
4 cups riced cauliflower
2 tbsp butter
1/3 cup heavy cream
1/2 cup shredded cheddar
1/2 tsp salt

Directions

Season fish with blackening spice, sear in oil 2 to 3 minutes per side.
Microwave cauliflower 3 minutes, squeeze dry in a towel.
Simmer cauliflower with butter and cream 5 minutes, stir in cheddar and salt.
Serve fish over cauliflower grits.

Macro estimate (per serving): ~520 calories, ~48 g protein, ~9 g Net carbs, ~33 g fat.

Andouille Crusted Redfish (with corn maque choux, low carb)

Ingredients (2 servings)

2 redfish fillets (6 oz each)
3 oz andouille, finely diced
1 tsp paprika
1 tbsp olive oil
1/2 cup frozen corn (measured)
1/2 cup diced bell pepper
1/4 cup diced onion
1/3 cup heavy cream
1/4 tsp salt
Swap option: 1 cup diced zucchini (instead of corn)

Directions

Press diced andouille and paprika onto the top of each fillet.
Sear fish in oil, crust-side down 3 minutes, flip 2 minutes, cover 2 minutes to 145°F.
Sauté pepper and onion 4 minutes, add corn (or zucchini) 2 minutes.
Stir in cream and salt, simmer 2 minutes, serve with fish.

Macro estimate (per serving, with corn): ~590 calories, ~44 g protein, ~12 g net carbs, ~41 g fat.

Seafood Creole (tomato stew with shrimp and fish)

Ingredients (4 servings)

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced red bell pepper
4 garlic cloves, minced
1 (14.5 oz) can crushed tomatoes (no sugar added)
1 cup stock
1 bay leaf
1 tsp hot sauce
12 oz shrimp
12 oz white fish, chunked
4 cups cauliflower rice (for serving)

Directions

Cook trinity in oil 7 minutes, add garlic 30 seconds.
Add tomatoes, stock, bay leaf, and hot sauce, simmer 12 minutes.
Add fish and shrimp, simmer 5 minutes to cook through.
Serve over cauliflower rice, remove bay leaf.

Macro estimate (per serving, with cauliflower rice): ~300 calories, ~36 g protein, ~12 g net carbs, ~8 g fat.

Baked Snapper and Crawfish (Creole sauce)

Ingredients (2 servings)

2 snapper fillets (6 oz each)
1 tsp Cajun seasoning (no sugar)
1 tbsp olive oil
1/2 cup diced onion
1/2 cup diced bell pepper
2 garlic cloves, minced
1 cup crushed tomatoes (no sugar added)
4 oz crawfish tails (cooked)

Directions

Heat oven to 400°F, season snapper with Cajun seasoning.
Sauté onion and pepper in oil 5 minutes, add garlic 30 seconds.
Add tomatoes, simmer 6 minutes, stir in crawfish.
Pour sauce into a baking dish, nestle fish in, bake 10 to 12 minutes to 145°F.

Macro estimate (per serving): ~360 calories, ~45 g protein, ~8 g net carbs, ~13 g fat.

Crawfish Beignets (savory bites, low carb batter)

Ingredients (4 servings)

1/2 cup almond flour
1 tsp baking powder
2 eggs
1/2 cup shredded mozzarella
6 oz crawfish tails, chopped
2 tbsp sliced green onion
1/2 tsp salt
3 tbsp avocado oil (for shallow frying)
Dipping sauce: 1/4 cup mayo
Dipping sauce: 1 tsp Dijon
Dipping sauce: 1 tsp lemon juice
Dipping sauce: 1/2 tsp paprika

Directions

Stir almond flour, baking powder, eggs, cheese, crawfish, green onion, and salt.
Heat oil over medium, drop 1 tbsp scoops, flatten slightly.
Fry 2 minutes per side until browned (air-fry at 375°F for 10 minutes, flip at 5).
Mix remoulade and serve on the side.

Macro estimate (per serving, 1/4 batch): ~320 calories, ~18 g protein, ~4 g net carbs, ~24 g fat.

BBQ Oysters (butter, spices, blue cheese style)

Ingredients (2 servings)

12 oysters on the half shell (or shucked into 2 ramekins)
3 tbsp butter, melted
1 garlic clove, grated
1/2 tsp paprika
1/8 tsp cayenne
1 tbsp lemon juice
2 tbsp blue cheese crumbles (optional)

Directions

Heat broiler to high (or grill to high).
Mix butter, garlic, paprika, cayenne, and lemon.
Spoon over oysters, top with blue cheese if using.
Broil 4 to 6 minutes (grill 6 to 8) until bubbling.

Macro estimate (per serving): ~260 calories, ~14 g protein, ~2 g net carbs, ~20 g fat.

Jambalaya with Fish (cauliflower rice jambalaya)

Ingredients (4 servings)

6 oz andouille, diced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 garlic cloves, minced
1 cup diced tomatoes (no sugar added)
1/2 cup stock
2 tsp Creole spices (no sugar)
6 cups cauliflower rice
1 1/2 lb firm fish (redfish or snapper), chunked

Directions

Brown andouille 4 minutes, add trinity, cook 6 minutes, add garlic 30 seconds.
Stir in tomatoes, stock, and Creole spices, simmer 5 minutes.
Add cauliflower rice, cook 5 minutes until tender.
Add fish, cover 6 to 8 minutes until 145°F.

Macro estimate (per serving): ~330 calories, ~35 g protein, ~10 g net carbs, ~16 g fat.

Sweet Potato Catfish (lighter take with andouille cream drizzle)

Ingredients (2 servings)

8 oz sweet potato, peeled and cubed (about 1 cup)
1 tbsp olive oil
12 oz catfish fillets
1 tsp Cajun seasoning (no sugar)
1 tbsp butter
2 oz andouille, finely diced
1/3 cup heavy cream
Swap option: 1 1/2 cups roasted radish (instead of sweet potato)

Directions

Roast sweet potato with olive oil at 425°F for 20 minutes (radish roasts 25 minutes).
Season catfish, sear in butter 3 to 4 minutes per side until flaky.
Crisp andouille in a small pan 2 minutes, add cream, simmer 2 minutes.
Plate catfish over sweet potato, spoon drizzle on top.

Macro estimate (per serving, with sweet potato): ~610 calories, ~44 g protein, ~22 g net carbs, ~37 g fat.

Grilled Fish Tacos (Creole spiced tilapia)

Ingredients (2 servings)

12 oz tilapia
1 tbsp olive oil
2 tsp Creole seasoning (no sugar)
1 1/2 cups shredded cabbage
2 tbsp apple cider vinegar
1 tbsp olive oil (for slaw)
1/2 tsp salt
4 low-carb tortillas

Directions

Heat grill pan to medium-high, rub fish with oil and seasoning.
Grill 2 to 3 minutes per side, rest 2 minutes, flake into chunks.
Toss cabbage with vinegar, oil, and salt.
Fill tortillas with slaw and fish.

Macro estimate (per serving, 2 tacos): ~430 calories, ~42 g protein, ~12 g net carbs, ~20 g fat.

Fish Stuffed with Crabmeat (classic stuffed fish)

Ingredients (2 servings)

2 flounder or snapper fillets (6 oz each)
6 oz lump crab
1 egg
2 tbsp mayo
2 tbsp diced celery
2 tbsp sliced green onion
1/3 cup crushed pork rinds
1 tbsp chopped parsley
1 tbsp melted butter

Directions

Heat oven to 400°F.
Mix crab, egg, mayo, celery, green onion, pork rinds, and parsley.
Roll stuffing into a mound, place on fish, fold fish around it.
Brush with butter, bake 14 to 18 minutes to 145°F.

Macro estimate (per serving): ~520 calories, ~55 g protein, ~2 g net carbs, ~31 g fat.

Louisiana Crab Cakes (pan-seared, remoulade on the side)

Ingredients (4 servings)

1 lb lump crab
1 egg
1/3 cup mayo
1 tsp Dijon mustard
1/4 cup sliced green onion
1 tsp Old Bay style seasoning
1/3 cup almond flour (or crushed pork rinds)
2 tbsp avocado oil (for searing)
Remoulade: 1/4 cup mayo
Remoulade: 1 tsp mustard
Remoulade: 1 tsp horseradish
Remoulade: 1/2 tsp paprika
Remoulade: 1 tbsp lemon juice

Directions

Mix crab, egg, mayo, Dijon, green onion, seasoning, and almond flour.
Form 8 small cakes, chill 15 minutes to set.
Sear in oil over medium heat 3 minutes per side until browned.
Stir remoulade and serve on the side.

Macro estimate (per serving, 2 cakes with a little sauce): ~420 calories, ~28 g protein, ~4 g net carbs, ~32 g fat.

Enjoy!

You now have 50 New Orleans fish recipes that stay high-protein, low-carb, and sugar free, without losing the bold flavor. They cover quick seared and blackened plates, fried-style crunch with smart coatings, grill and oven dinners that taste restaurant-level, and cozy gumbos and stews that skip flour and rice.

Use these three simple meal formulas when you don’t want to think too hard: fish fillet + lemon-garlic butter + sautéed cabbage, shrimp or white fish + no-sugar remoulade + simple salad, fish gumbo or courtbouillon + hot sauce + cauliflower rice. Keep collard greens, grilled zucchini, and slaw in the rotation, they work with almost every spice profile here.

To make weeknights easier, batch-mix a jar of Cajun seasoning and keep lemons and fresh herbs (parsley, scallions) ready to go. That one habit turns plain fish into a real New Orleans-style plate, and keeps you consistent with macros.

Pick one recipe to cook this week, then save this list of Low Carb New Orleans Fish Recipes so you always have keto friendly dinners like these keto seafood recipes ready with no added sugar.