Fried Fish On Keto: What You Need To Know

Fried fish is allowed on the keto diet, but it's important to note that the preparation method and type of fish can affect its suitability. While all fish are keto-friendly due to their high protein and zero carb content, the cooking method can impact the final carb count. For example, frying fish in unhealthy vegetable oils or eating out at restaurants can increase the carb intake. To keep it keto-friendly, it's best to fry fish at home using recommended oils like avocado oil, ghee, tallow, or lard, and coat it with low-carb breading options like almond flour, coconut flakes, or grated Parmesan cheese.

Keto-friendly fish options

Fish is a great option for those on the keto diet as it is naturally lean, high in protein, and healthy omega-3 fatty acids. The keto diet is typically high in fat and protein and very low in carbohydrates, so fish is a perfect fit.

Salmon

Salmon is a versatile fish that can be grilled, broiled, or baked. It has a high-fat content and a robust, buttery flavor. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and no carbs. Farmed salmon has more fat than wild salmon, but both are keto-friendly.

Cod

Cod is another good option as it is low in carbohydrates, with just 2% of your recommended daily value. It can be baked or fried in almond flour for a crispy texture.

Mackerel

Mackerel is one of the fattest fish out there, with a single 3 oz. serving offering a whopping 2990 mg of omega-3. It is also loaded with supernutrients like vitamin D, vitamin B, and selenium.

Tuna

Tuna is a low-carb and omega-3-rich fish that can be prepared in many ways, from raw to seared to grilled.

Mahi-Mahi

Mahi-Mahi has a sweet, mild flavor and a firm, smooth texture. It is slightly less fatty than other fish, with just under 1 gram of fat per 100-gram serving. It can be baked, broiled, or grilled.

Flounder

Flounder is a leaner fish, especially when compared to salmon, with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a delicate, almost sweet taste, making it a good option for those who don't like a "fishy" taste.

Best oils for frying

When choosing the best oil for frying, there are several factors to consider, including smoke point, flavour, and price.

Smoke Point

The smoke point of an oil is the temperature at which it begins to break down and start smoking. Oils with a high smoke point are preferable for frying as they can withstand higher temperatures without the oil breaking down and producing a rancid, unpleasant taste. For frying, you want to aim for an oil with a smoke point of at least 350°F.

Flavour

When frying, a neutral-flavoured oil is usually best as it won't impart any additional flavours to the food. However, in some cases, you may want to use a more flavourful oil to add a nutty or sweet taste to your dish.

Price

Deep-frying requires a large volume of oil, so the cost can quickly add up. Oils like avocado oil can be significantly more expensive than other options, so it's worth considering a more affordable neutral-flavoured oil like vegetable oil, soybean oil, or corn oil.

Avocado Oil

Avocado oil has the highest smoke point of all the options, and a neutral flavour with a hint of sweetness. However, it is one of the most expensive oils, so it may not be the best choice if you're frying on a budget.

Safflower Oil

If you're looking for an oil with a high smoke point but no flavour, safflower oil is a great choice. It's also one of the healthiest oils for frying. Like avocado oil, safflower oil is on the pricier side.

Peanut Oil

Peanut oil is a popular choice for frying thanks to its high smoke point and nutty flavour. It's a little more affordable than avocado and safflower oils, but still more expensive than some other options.

Soybean Oil

Soybean oil is a neutral-flavoured vegetable oil with a high smoke point, making it a great option for deep-frying. It's also very affordable, with a 128-ounce jug costing around $20.

Corn Oil

Corn oil is another neutral, high smoke point oil that won't break the bank. It's one of the most affordable options for frying in bulk, with a gallon container costing around $15.

Sunflower Oil

Sunflower oil has a slightly nutty flavour and works well for frying both sweet and savoury foods. It's a little more expensive than some other options, with a gallon jug costing around $33.

Canola Oil

Canola oil is a top choice for frying as it has a neutral flavour and is very affordable, especially when buying in bulk. A gallon of canola oil usually costs around $20.

Oils to Avoid for Frying

Oils with a low smoke point, such as extra virgin olive oil, coconut oil, flaxseed oil, and unrefined oils, are not suitable for frying as they will break down at high temperatures. Butter, lard, and vegetable shortening also have low smoke points and are better suited for baking and roasting.

Low-carb breading options

Fried fish is allowed on a keto diet, but it is best to make it at home as restaurant fried fish tends to be higher in carbs. Fish is a great source of protein and has zero carbs, so it is perfect for a ketogenic diet.

Almond flour

Almond flour is a popular choice for breading fish on a keto diet. It has a fine texture and a neutral flavour, making it a good substitute for traditional wheat flour. To use it as a breading, simply dip the fish fillets into a mixture of beaten eggs and seasonings, then sprinkle with almond flour and press with your hands to help the coating adhere.

Pork rinds

Pork rinds can be ground up and used as a low-carb breading. They add a crunchy texture and savoury flavour to the fish. You can use plain or spicy pork rinds, or a combination of both, and grind them into a fine crumb using a food processor or blender.

Coconut flour

Coconut flour is another option for low-carb breading. It has a sweet, nutty flavour and is high in fibre. It can be used on its own or in combination with other breading ingredients, such as grated Parmesan cheese.

Grated Parmesan cheese

Parmesan cheese can add a savoury, umami flavour to your breading. It can be used on its own or combined with other low-carb ingredients, such as almond flour or coconut flour.

Grated coconut flakes

Grated coconut flakes can also be used as a low-carb breading option. They will add a sweet, coconutty flavour to the fish and a crispy texture when fried.

Other options

Other low-carb breading options include using crushed pork cracklings, crushed pork crackling flour, or a combination of both. You can also experiment with different seasonings, such as garlic powder, dried thyme, onion powder, paprika, or dried oregano, to add extra flavour to your breading.

How to make keto-friendly fried fish

Fried fish is allowed on the keto diet, but it is generally recommended to make it at home, as restaurant fried fish tends to be higher in carbs.

Ingredients

• 1/2 cup of almond flour
• 1 ounce of finely grated parmesan cheese
• 1 tablespoon of dried parsley
• 1/2 teaspoon of salt
• 1/4 teaspoon of ground pepper
• 4 fillets of white fish (150g/5.3oz each)
• 1 egg
• Oil, for frying

Optional Seasonings

• Garlic powder
• Dried thyme
• Onion powder
• Paprika
• Dried oregano

Method

• Heat your deep fryer to 355°F/180°C.
• In a bowl, whisk the egg.
• In a separate bowl, mix the almond flour, parmesan, parsley, lemon zest, salt, and pepper.
• Dip the fish into the egg, then press it into the breading mixture. For a thicker crust, repeat this step.
• Gently place the fish into the hot oil and cook for 4-7 minutes, or until golden brown and cooked through.
• Drain off the excess oil and serve with lemon wedges and keto tartar sauce.

Tips

• It is recommended to use a non-stick skillet when frying the fish, as a stainless steel pan may cause the coating to stick.
• There is no need to deep-fry the fish; shallow frying in half an inch of oil will work perfectly.
• You can also bake the fish instead of frying it. Arrange the coated fish on a greased, parchment-lined baking sheet, spray with oil, and bake at 400°F for about 10 minutes on each side, or until crispy and cooked through.
• According to the USDA, fish should be cooked to an internal temperature of 145°F. When done, the inside should be opaque, and the meat should flake easily with a fork.
• You can keep leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave at 50% power.

Enjoy your keto-friendly fried fish!

Storing and reheating keto-fried fish

Storing keto-fried fish:

• Allow the fish to cool completely before storing.
• Scrape off any remaining sauces from the fish.
• Place the fish in an airtight container and store it in the refrigerator.
• Consume within three days.

Reheating keto-fried fish:

• Microwave: Place the fish on a paper towel-lined microwave-safe dish. Heat on low for 30 seconds, then flip and heat for another 15 seconds. Repeat until the fish is evenly heated throughout.
• Air fryer: Place the fish in the air fryer basket and cook at 325-350°F for about 6 minutes, flipping halfway through.
• Oven: Preheat the oven to 350°F. Place the fish on a foil-lined baking sheet and reheat for 15-20 minutes, or until the internal temperature reaches 145°F.
• Skillet: Heat a splash of olive oil in a skillet over medium-high to high heat. Add the fish and cook for 2-3 minutes, flipping every 30 seconds, until the internal temperature reaches 145°F.
• Deep fryer: Heat oil in the deep fryer to 350°F. Place the fish in the rack and lower it into the hot oil. Reheat for 2-4 minutes, then place on a paper towel-lined plate to absorb excess oil.

Frequently asked questions