Breaded Fish, Keto-Style: A Tasty, Crispy Treat

Breading fish is a great way to add a crispy texture to your meal. For those on the keto diet, this can be achieved by using ground almonds, flax meal, pork rinds, and parmesan cheese to create a golden low-carb crumb. The fish is then fried in oil or baked in the oven. This method is perfect for those who want to enjoy a delicious, crispy fish dish without all the carbs!

Keto-friendly fish breading

Ingredients

You can use a variety of fish, including firm white-fleshed fish such as cod, tilapia, pollock, catfish, or perch. For the breading, you will need:

• Almond flour or ground almonds
• Parmesan cheese
• Eggs
• Seasonings like salt, pepper, garlic powder, onion powder, paprika, or lemon zest
• Optional ingredients like baking powder, protein powder, or pork rinds

Method

• Prepare the fish fillets by patting them dry with paper towels and seasoning with salt and pepper.
• Set up a breading station with two separate shallow dishes. In one dish, beat the eggs. In the other dish, combine the almond flour, parmesan cheese, and seasonings.
• Dip the fish fillet into the egg, coating it evenly. Then, coat the fish with the breading mixture, pressing it onto the fish to ensure it sticks.
• If desired, repeat the process for a thicker crust.
• Heat oil in a deep fryer or skillet to around 355°F (180°C). You can also bake the fish in the oven at 400°F (200°C) or use an air fryer set to 390°F (200°C).
• Gently place the breaded fish into the hot oil and cook for about 2-7 minutes on each side, until golden brown and cooked through. If baking, cook for around 10-15 minutes, and if using an air fryer, cook for 12-15 minutes.
• Drain off any excess oil and serve hot with keto-friendly sides like coleslaw, lemon wedges, or tartar sauce.

Tips

• For a crispier breading, use ground almonds instead of almond flour.
• If baking, use a dark-colored pan to help crisp up the breading.
• Don't skimp on the oil or butter when cooking, as the coating needs fat to crisp up.
• You can also use this breading method for chicken or zucchini fries.

How to fry the fish

Frying the fish is a crucial step in achieving that perfect, crispy, golden texture. Here's a detailed guide on how to fry your keto-breaded fish to perfection:

Preparing the Oil:

• Choose your preferred oil for frying. Options include coconut oil, canola oil, olive oil, lard, or even bacon grease.
• Heat the oil in a deep fryer or a cast-iron skillet on the stove.
• For a deep fryer, set the temperature to 180°C/355°F.
• If using a skillet, pour enough oil to reach a depth of about a quarter of an inch.
• Ensure the oil is hot enough before adding the fish. A droplet of water should bounce off the oil when it's ready.

Frying the Fish:

• Gently place the breaded fish into the hot oil.
• Cook each side of the fish for 2-7 minutes, depending on the thickness of your fillets. Thicker pieces may require closer to 5 minutes per side.
• Use a fork to carefully flip the fish when the underside turns a dark golden brown.
• Continue frying until the fish is golden brown on both sides and cooked through.
• Remove the fish from the oil and place it on a paper towel to drain excess oil.
• Repeat the process for the remaining fish, working in batches if necessary.

Tips for Optimal Frying:

• Maintain a consistent oil temperature to ensure even cooking.
• Avoid overcrowding the pan or fryer; fry in batches if needed.
• Use a fork or a slotted spatula to carefully flip the fish to prevent the breading from falling off.
• Drain the fried fish on a paper towel to absorb excess oil.
• For best results, serve the fried fish immediately while it's still crispy and hot.

Using almond flour

Almond flour is a popular choice for breading fish on a keto diet. It gives the fish a crispy, golden coating while keeping the dish low-carb. Here's a step-by-step guide on how to bread fish using almond flour:

Ingredients:

• Almond flour: Use blanched, finely ground almond flour for the best results. You can also use almond meal, but the flour will give a crispier texture.
• Fish: Choose a firm, white-fleshed fish such as cod, tilapia, catfish, or pollock.
• Egg: Use large eggs to dip the fish fillets before coating them with almond flour.
• Seasonings: Kosher salt, black pepper, garlic powder, and dried thyme are commonly used to season the fish. You can also add paprika, onion powder, or dried oregano for extra flavour.
• Oil: Avocado oil is a good choice due to its neutral flavour and high smoke point. Alternatively, you can use ghee or another oil with a high smoke point.

Instructions:

• Prepare the fish fillets: Pat the fish fillets dry with paper towels. You want the fish to be as dry as possible before dipping and coating.
• Set up the dredging station: In one shallow bowl, whisk the egg with the seasonings. In another shallow dish, place the almond flour. You can also add some of the seasonings to the almond flour and mix well.
• Dip and coat the fish: Dip each fish fillet into the egg mixture, making sure it's well coated. Then, place the fillet on a cutting board and sprinkle both sides with almond flour. Use your hands to press the almond flour onto the fish, ensuring an even coating.
• Heat the oil: Pour enough avocado oil (or your chosen oil) into a large nonstick frying pan to reach about 1/2 inch high. Heat the oil over medium-high heat until hot.
• Fry the fish: Carefully place the fish fillets into the hot oil. Work in batches if necessary to avoid overcrowding the pan. Fry the fish for 3-4 minutes on each side, or until golden brown and crispy. Lower the heat to medium for the second side if needed.
• Serve: Remove the fish from the oil and place it on a platter. Allow it to cool slightly before serving. Serve with lemon wedges, tartar sauce, or your favourite keto-friendly dipping sauce.

Tips:

• Don't dredge the fish: Instead of dredging the fish in the almond flour (which can make the flour soggy), sprinkle the flour onto the fish and press it on with your hands.
• Use a nonstick skillet: This will help prevent the coating from sticking to the pan, even with a generous amount of oil.
• Don't deep-fry: There's no need to deep-fry the fish. Frying in about 1/2 inch of oil in a skillet works perfectly.
• Reheating: You can reheat leftovers in the microwave or oven. For the microwave, cover the fish and reheat at 50% power. For the oven, reheat uncovered at 350°F to preserve crispiness.

Using an air fryer

Prepare the Fish

Start by choosing a white fish such as cod, tilapia, haddock, or sea bass. Cut the fish into fillets or sticks, depending on your preference. If you're using fillets, you may want to cut them into smaller portions. Pat the fish dry with paper towels to remove any moisture, as this will help the coating adhere better.

Create the Coating

For a keto-friendly breading, you can use ground almonds, crushed pork rinds, or a combination of both. You can also add some spices to the coating for extra flavour. For example, a zesty lemon and aromatic dill combination goes well with fish. Other spice options include Cajun seasoning, paprika, garlic powder, onion powder, or lemon pepper. Mix your chosen coating ingredients in a shallow bowl or dish.

Prepare the Egg Wash

In a separate bowl, prepare an egg wash by whisking together an egg and a small amount of water until smooth. You can also add some dijon mustard to the egg wash for extra flavour.

Coat the Fish

Now it's time to coat your fish. First, dredge the fish in the egg wash until it's liberally coated. Then, transfer it to the bowl with the coating mixture and toss or roll it until it's well coated. Repeat this process for each piece of fish.

Cook the Fish in the Air Fryer

Lightly grease the basket of your air fryer with oil or cooking spray. Place the coated fish in the basket in a single layer, being careful not to overlap the pieces. Set the air fryer to 400 degrees Fahrenheit and cook for about 10 minutes. For fish sticks, you may want to flip them halfway through the cooking process and cook for an additional 5-6 minutes. For fillets, check if the fish is cooked through and the crumb is golden. If not, cook for a few more minutes.

Serve

Serve your keto breaded fish hot with your favourite keto sides. Some suggestions include keto tartar sauce, asparagus, coleslaw, or a fresh squeeze of lemon juice. Enjoy!

Keto Tartar Sauce

Ingredients:

• Mayonnaise
• Dill pickles
• Lemon juice
• Fresh dill
• Fresh parsley
• Salt and pepper
• Sugar substitute (optional)
• Pickle juice
• Dijon mustard
• Worcestershire sauce
• Celery
• Capers
• Celery salt
• Old Bay Seasoning

Method:

• Finely chop the dill pickles and herbs.
• Place all ingredients in a bowl and stir together.
• Refrigerate for 30 minutes to allow the flavours to develop.

Tips:

• Use fresh herbs, tangy pickles, and a good-quality mayonnaise for the best flavour.
• If you like your sauce on the sweeter side, add a sugar substitute.
• This sauce can be stored in the refrigerator for up to a week.

Frequently asked questions