Keto Fish and "Chips"

Name: Keto Fish and "Chips"
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 4
Cuisine: keto
Ingredients: Zucchini; Lemon Pepper Seasoning; Salt; Paprika; Raw Atlantic Cod; Salt; Black Pepper; Raw Egg; Almond Flour; Buttermilk, Unprepared Dry Powder; Coconut Oil

351 ratings

Prepare Time 25 minutes

Cook Time 25 minutes

How to make Keto Fish and "Chips"

Preheat an oven to 350 degrees. Peel and cut approx. 2 zucchini into french fry shapes - about 4 inches long and ½ inch wide. You should get about 20-24 zucchini fries.
In a mixing bowl, toss the zucchini fries with the lemon pepper, first amount of salt, and paprika.
Arrange the fries on a sheet pan that has been lined with aluminum foil and lightly sprayed with pan spray. Bake the sheet of fries for 30 minutes. These are tender “fries” and not crispy vegetables that have been actually fried in oil. Set the fries aside to cool for the remainder of the recipe.
While the zucchini is baking, prepare your cod. Cut 2 cod fillets into 4, 2 ½-oz pieces. Pat the fillets dry with a paper towel and sprinkle the second amount of salt and the pepper over the tops of each piece. Have the fish set aside for later.
Separate your eggs. Place the whites in a stand mixer with a whip attachment and whip until you have stiff peaks. Set the egg whites aside in a bowl for later.
Wipe your mixing bowl clean and place the egg yolks in with the whip attachment. Whip your egg yolks on high until they become thicker and bright yellow, almost like a yellow mustard. This can take around 5 minute or longer.
Fold your egg whites into your egg yolks by hand with a spatula. Set this egg mixture near where you will be frying your fish.
On a plate, sift together your almond flour and powdered buttermilk. You may need to use more than what is listed in the ingredients - up to 3 TB almond flour and 1 TB buttermilk. Lightly coat all sides of each fish fillet in the dry mixture.
Now, heat your coconut oil in a skillet over medium-high heat. A cast iron skillet will be best, but any non-stick skillet you have for fish will work. You need at least ½ inch of oil heated in your pan (more than what is listed in the ingredients). Start with 1 or 2 of your fish fillets. Dip each coated fillet in your egg batter, let the excess fall off the fish, then place it in the hot oil.
Cook your fish for 2-3 minutes per side, adjusting your cooking heat as necessary to avoid burning. You may need to sift your oil or add new oil as you cook your fish.
Transfer each cooked piece of fish to a plate lined with paper towels to soak up excess oil. Serve each fried piece of fish with approx. 1 ¾ oz zucchini fries (5-6 pieces) as well as your favorite “fish and chips” condiment!

Ingredients of Keto Fish and "Chips"

Ingredient	Quantity
1. Zucchini	12-½ ounce
2. Lemon Pepper Seasoning	½ teaspoon
3. Salt	⅛ teaspoon
4. Paprika	1-¼ teaspoon
5. Raw Atlantic Cod	9 oz
6. Salt	½ teaspoon
7. Black Pepper	½ teaspoon
8. Raw Egg	2 large
9. Almond Flour	1-½ tablespoon
10. Buttermilk, Unprepared Dry Powder	½ tablespoon
11. Coconut Oil	2 tablespoon

Keto Fish and "Chips" nutrients

caloriesKCal: 188.386 caloriesKJ: 788.205 totalCarbs: 4.67 diabetesCarbsADA: 4.67 netCarbs: 3.095 diabetesCarbs: 3.123 fiber: 1.519 starch: 0.273 sugar: 3.099 addedSugar: 0 sugarAlcohols: 0.056 protein: 16.54 fat: 11.586 transFat: 0.004 monousatFat: 2.387 polyunsatFat: 1.077 omega3Fat: 0.079 omega6Fat: 0.852 saturatedFat: 6.744 cholesterol: 121.223 vitaminA: 71.794 vitaminC: 16.574 vitaminD: 1.121 vitaminE: 1.624 vitaminK: 5.199 vitaminB1: 0.117 vitaminB2: 0.298 vitaminB3: 1.906 vitaminB5: 0.59 vitaminB6: 0.354 vitaminB12: 0.889 potassium: 579.614 magnesium: 48.619 calcium: 56.689 iron: 1.154 zinc: 0.983 copper: 0.106 phosphorus: 228.965 sodium: 488.45 selenium: 29.304 folate: 38.778 choline: 84.618 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.277 conjugatedLinoleicAcid: 0.001 phyticAcid: 37.797 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.056 mannitol: 0

Frequently Asked Questions

Are cheat days allowed on a keto diet?

Cheat days can disrupt ketosis and slow down your progress. If you choose to have a treat, opt for keto-friendly options to minimize the impact on your carb intake.

Can I have alcohol on a keto diet?

Alcohol can be consumed in moderation on a keto diet, but be cautious as it can slow down fat burning and affect ketosis. Choose low-carb options.

Is exercise necessary for success on a keto diet?

Exercise can enhance the effects of a keto diet by improving insulin sensitivity, burning additional calories, and promoting overall health. However, weight loss can still occur without intense exercise.

Does the keto diet have any cognitive benefits?

Some studies suggest that the keto diet may have cognitive benefits, including improved focus and mental clarity, due to the brain's utilization of ketones as energy.

How can I manage social situations and dining out on keto?

Inform your hosts or servers about your dietary preferences. Focus on protein and non-starchy veggies when dining out, and make smart choices based on the menu.

Author David Brown

Keto Fish and "Chips"

Frequently Asked Questions

Are cheat days allowed on a keto diet?

Can I have alcohol on a keto diet?

Is exercise necessary for success on a keto diet?

Does the keto diet have any cognitive benefits?

How can I manage social situations and dining out on keto?

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