Gluten-Free Fish Keto: A Tasty, Healthy Adventure

Fish and chips is a classic British comfort food, but it can be tricky to make a gluten-free and keto-friendly version that still tastes delicious. However, it is possible to create a low-carb alternative to this traditional dish by using gluten-free ingredients and keto-approved cooking methods.

For the fish, a crispy coating can be achieved by using almond flour or whey protein isolate instead of regular flour. The fish should be dipped in an egg mixture and then coated with the alternative flour before frying. It is also important to dry the fish thoroughly before coating to ensure the batter sticks properly.

As for the chips, potato is a high-carb vegetable, so it is best to substitute it with a lower-carb option such as celeriac or jicama. These alternatives can be cut into chip shapes and baked in the oven with spices and olive oil until crispy.

By following these tips, you can enjoy a gluten-free and keto-friendly version of fish and chips that tastes just as good as the classic dish.

Keto fish and chips

Ingredients

• 4 x 6-ounce fish fillets (white fish such as cod, mahi mahi, halibut, haddock, or salmon)
• 1 cup of pork rind panko or almond flour
• 3 tablespoons of avocado oil or ghee
• 2 eggs
• Salt and pepper, to taste
• Lemon wedges, to serve

Optional extras

• Tartar sauce
• Keto fries
• Coleslaw

Method

• Pat the fish fillets dry with paper towels.
• Set up your dredging station. In a small bowl, whisk the eggs. In another bowl, add the pork rind panko or almond flour and a pinch of salt.
• Coat the fish. First, dip the fillets in the egg, then dip them in the pork rind panko or almond flour, pressing to adhere.
• Heat a cast iron skillet over medium heat for 5 minutes. Add the avocado oil or ghee and heat for another minute.
• Add the coated fish fillets to the hot oil in small batches so as not to overcrowd the pan. Fry for 4-5 minutes, then flip when golden brown and cook for another 2-4 minutes, until the fish has an internal temperature of 125ºF.
• Remove from the heat and sprinkle with fresh salt. Let the fillets rest on a wire rack to keep them crispy.
• Serve warm with lemon wedges, and tartar sauce, keto fries, and coleslaw if desired.

Tips

• Get the fish as dry as possible with paper towels so that the batter sticks well.
• Use a narrow pan to save oil and fry in batches.
• Use a thermometer to get the temperature right—it should be around 180-200°C.
• If you want to add spice to the recipe, add a little cayenne pepper to the pork panko for dredging.

Gluten-free fish tacos

Ingredients:

• 250g firm white-flesh fish (such as flounder, cod, or tilapia)
• 1/3 cup sour cream or coconut cream
• 2 teaspoons apple cider vinegar
• 4 cloves of garlic, pressed
• Kosher salt to taste
• 1/2 cup whey protein isolate
• 1 teaspoon baking powder
• 1 1/2 teaspoons chili powder
• Coconut oil or cooking oil of choice
• 8 tortillas (preferably gluten-free and keto-friendly)
• 1 batch pico de gallo salsa

Optional Ingredients:

• Limes
• Margaritas
• Jicama fries
• Mayonnaise
• Lemon
• Avocado sauce
• Shredded cabbage
• Crumbled queso fresco
• Cilantro
• Lime juice
• Corn tortillas
• Coleslaw
• Pickled onions

Method:

• Mix the sour (or coconut) cream, vinegar, garlic, and salt to taste.
• Cut the fish into strips (roughly 1/2 inch wide for gluten-free and keto tortillas, or 1-inch strips for corn tortillas). Add the fish to the cream marinade, cover, and refrigerate for two hours or overnight.
• Prepare your frying station by adding enough oil to a skillet or pan to a depth of about 1/2 inch. Heat the oil over medium/low heat.
• Mix the whey protein, baking powder, chili powder, and salt in a shallow plate or dish. In a separate plate or dish, whisk an egg with the cream and vinegar.
• Remove the fish from the marinade, allowing any excess to drip off. Dip the fish into the egg mixture, followed by the whey protein mixture.
• Carefully place the fish into the hot oil and baste the top. Fry on both sides until deep golden, then transfer to a paper-lined plate.
• Serve immediately with freshly-made tortillas, limes, salsa, and any other desired toppings or sides.

Keto fish batter

Ingredients

• Firm white-flesh fish (such as cod, pollock, tilapia, catfish, whiting, perch, flathead, or ling)
• Salt
• Unflavoured protein powder (whey or otherwise)
• Almond flour
• Baking powder
• Sparkling water, root beer, or club soda
• Eggs
• Oil for frying (avocado oil, ghee, or canola oil are recommended)

Optional Ingredients

• Lemon wedges
• Tartar sauce
• Jicama fries
• Spices (garlic powder, onion powder, paprika, dried thyme, dried oregano, etc.)
• Coconut cream or sour cream
• Apple cider vinegar
• Garlic

Method

• Cut the fish into evenly-sized pieces and sprinkle with salt.
• Mix the dry ingredients (salt, protein powder, almond flour, and baking powder) in a bowl.
• Add the eggs and sparkling water to the dry ingredients and whisk well.
• Set the batter aside for 10 minutes.
• Heat the oil in a deep fryer or frying pan to 180C/355F.
• Dry the fish pieces with a paper towel.
• Dip the fish pieces into the batter, letting any excess drip off.
• Carefully place the battered fish into the hot oil. Depending on the size of your fryer/pan, you may need to cook the fish in batches.
• Fry the fish for around 5-7 minutes on each side, or until golden brown.
• Drain the excess oil from the fish using a fryer basket or paper towels.
• Serve with optional sides such as tartar sauce, lemon wedges, or jicama fries.

Gluten-free fish frying

Frying fish is a delicious way to cook this versatile food, and it can be easily made gluten-free! Here are some tips and tricks to achieve the perfect gluten-free fried fish.

Ingredients and Preparation

Firstly, you will need to decide on your ingredients. For a simple gluten-free fried fish, you will need:

• Firm, white-fleshed fish (such as cod, flounder, haddock, pollock, or tilapia)
• Gluten-free all-purpose flour (or almond flour/finely crushed pork rinds)
• Seasonings of your choice (salt, pepper, garlic powder, onion powder, paprika, etc.)
• An egg
• Oil for frying (avocado oil, ghee, lard, peanut or coconut oil are recommended)

If you want to create a batter, you will also need a carbonated liquid like gluten-free beer or club soda, which will create a light and crispy texture.

Method

Before frying, pat your fish fillets dry and cut them into portions. If using a batter, mix the dry ingredients together, then add the carbonated liquid and mix until smooth. The batter should be thin enough to coat the fish but not too runny.

Next, dip the fish fillets into the batter, allowing any excess to drip off, or sprinkle with almond flour/crushed pork rinds, and press with your hands to help the coating adhere.

Heat your oil in a large non-stick frying pan over medium-high heat. You want the oil to be about half an inch deep. Carefully place the fish fillets into the hot oil, working in batches if necessary. Fry for 3-4 minutes on each side, until golden brown and crisp.

Finally, drain the fried fish on paper towels and serve immediately.

Tips

• It's best to use a non-stick skillet to prevent the coating from sticking to the pan.
• If using a batter, dip the fish in immediately after coating for the best crispness.
• To keep the fish warm while frying in batches, place it in a low oven (around 250°F).
• For a healthier option, you can bake the fish instead of frying. Arrange the coated fish on a greased, parchment-lined baking sheet, spray with oil, and bake at 400°F until crispy and cooked through.
• Serve with sides like fries, salad, or coleslaw, and don't forget the lemon wedges!

Keto tartar sauce

Tartar sauce is a great addition to a keto and gluten-free diet. It is low in carbs and high in fat, making it a perfect keto-friendly condiment. However, store-bought tartar sauce is often sweetened with sugar or corn syrup, so it's best to make your own at home. Here is a recipe for a keto and gluten-free tartar sauce:

Ingredients:

• 1 cup of mayonnaise (homemade or store-bought)
• 2 cloves of garlic, minced, or 1 teaspoon of garlic powder
• 1 medium pickle, chopped (about 3/4 cup)
• 2 teaspoons of chopped fresh parsley (optional)
• 2 teaspoons of dried minced onion
• 1 tablespoon of pickle juice
• 2 teaspoons of chopped fresh dill
• 1 teaspoon of Dijon mustard
• 1/4 teaspoon of sea salt
• 1/4 teaspoon of black pepper

Instructions:

Add all the ingredients to a mixing bowl and mix until well combined. This tartar sauce will keep in the refrigerator for up to two weeks.

Tips:

• If you prefer a sweeter tartar sauce, you can add 1 to 2 teaspoons of your preferred sweetener.
• If you don't have fresh herbs, you can use dried herbs. As a rule of thumb, use 1/3 the amount of dried herbs as you would fresh herbs.
• For a smoother, non-chunky version, you can give all the ingredients a few quick pulses in a food processor.

Serving Suggestions:

Tartar sauce is a classic pairing with fried fish, keto fries, deviled eggs with bacon, roasted vegetables, and BLT sandwiches.

Enjoy your keto and gluten-free fish meals with this delicious tartar sauce!

Frequently asked questions