The keto fried fish tastes just like the fish you’d get at a restaurant that’s been dipped in beer batter. The perfect light and crispy texture comes from a mix of finely ground almond flour and unflavored whey protein powder.
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This keto fried fish is one of our favorite dinners to make. My family agrees it tastes just like our favorite fish fry hut on the coast of South Carolina.
You can slice the fish fillets into strips for bite-sized pieces or use whole filets. I prefer large pieces because.
We use wild-caught cod, but you can use any firm white fish. This is exactly enough batter for two pounds of whole fillets/large pieces. For every ounce of fish you slice, you will need more breading. This means you will need more chicken or less fish.
I can’t stress enough the importance of using a meat thermometer any time you cook. The fish is cooked when this wired meat thermometer reads 145°F, which I check right after I put it in the oil. It’s important that the thickest part of each fillet is cooked all the way through, but you don’t want to overcook it either, or it will be tough and chewy.
As someone who follows a keto diet, I’m often asked if you can eat fried fish while staying in ketosis Many people love a good fish fry but aren’t sure if battering and frying fish fits into a low-carb, high-fat diet.
The short answer is yes – you absolutely can enjoy occasional fried fish on keto! By choosing the right cooking fats and low-carb coatings, fried fish can be a keto-friendly treat
In this article, I’ll explain how to make fried fish keto-approved, recommend the best fish for frying, and share a couple of my favorite crispy keto fried fish recipes. Let’s dive in!
How to Make Fried Fish Keto-Friendly
Fried fish gets a bad rap on keto because it’s typically breaded and fried in refined oils – both no-nos. But with a few easy tweaks you can totally pan-fry fish for a crispy, golden fillet that fits your macros. Here are my top tips
Use Clean Frying Fats
The healthiest keto-approved fats for frying fish include:
- Ghee or clarified butter
- Tallow or lard
- Avocado oil
- Coconut oil
These have high smoke points and contain healthy saturated fats that won’t oxidize as easily.
Avoid seed oils like vegetable, canola or sunflower oil which can create inflammatory compounds when heated to high temps.
Try Low-Carb Breading
To coat the fish, make a simple breading from:
- Almond flour
- Coconut flour
- Crushed pork rinds
- Grated parmesan
- Flax meal
Mix and match for flavor and crunch! These contain minimal carbs compared to regular breadcrumbs.
Pan-Fry Instead of Deep-Fry
Shallow pan-frying in just 1/4 inch oil cuts fat and avoids deep-frying. But the fish still gets crisp and golden!
The Best Fish for Frying on Keto
Pretty much any firm white fish works well for frying. Just look for varieties that hold up during cooking. My favorites include:
- Cod
- Haddock
- Halibut
- Mahi mahi
- Grouper
- Tilapia
- Sole
Aim for thicker fillets around 1 inch so they don’t overcook. And fish loaded with healthy fats like salmon and mackerel are excellent as well.
For seafood lovers, shrimp and scallops also make amazing fried options. Just watch portions since they’re a bit higher in carbs.
Two Delicious Keto Fried Fish Recipes
Now let’s get cooking! Here are a couple of my go-to recipes for crispy, flavorful keto fried fish:
1. Easy Pan-Fried Cod with Pork Rind Breadcrumbs
[Image of fried cod fillet]
Ingredients:
- 4 (6 oz) cod fillets
- 1/2 cup pork rind crumbs
- 1/4 cup almond flour
- 2 tbsp freshly grated parmesan
- 1 tsp garlic powder
- 2 eggs, beaten
- 3 tbsp ghee or avocado oil
Instructions:
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Combine pork rinds, almond flour, parmesan and garlic powder for breading.
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Dip cod fillets in beaten egg, then press into breading mixture.
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Heat ghee or avocado oil in a skillet over medium-high heat.
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Pan fry fillets for 3-4 minutes per side until golden brown.
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Serve with lemon wedges and enjoy!
2. Crispy Coconut Shrimp
[Image of coconut breaded fried shrimp]
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 1/2 cup almond flour
- 1/2 cup unsweetened coconut flakes
- 1 egg, beaten
- 1/4 tsp paprika
- 1/4 tsp salt
- 1/8 tsp cayenne pepper
- 3 tbsp coconut oil
Instructions:
-
Mix almond flour, coconut flakes and seasonings for breading.
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Dip shrimp in egg, then coat thoroughly in coconut breading.
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Heat coconut oil in a large skillet over medium-high heat.
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Fry shrimp 2-3 minutes per side until golden brown.
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Serve with sriracha mayo or ketchup for dipping. Enjoy!
Tips for the Best Results
Frying at home does take some practice, so keep these tips in mind:
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Pat fish dry thoroughly before breading to help it adhere.
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Use a thermometer to maintain oil between 325-375°F.
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Don’t crowd the pan – fry in batches for even cooking.
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Let oil come back up to temperature between batches.
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Adjust heat to avoid burning.
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Fry just until coating is crispy and fish flakes easily, about 3-5 minutes per side.
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Drain fried fish on a paper towel-lined plate before serving.
With the right techniques, you can totally nail delicious low-carb fried fish at home! A crispy fish fry pairs perfectly with tartar sauce and low-carb sides like coleslaw.
Common Questions About Fried Fish on Keto
If you’re new to keto, you likely have some questions about enjoying fried fish while staying in ketosis. Here are answers to some of the most common questions:
Is beer-battered fish keto-friendly?
Unfortunately beer batter is too high in carbs for keto. A 1/4 cup of beer batter can easily have over 15 grams net carbs, which blow your budget quickly. Stick to low-carb coatings instead.
What about the carbs in tartar sauce or cocktail sauce?
Most tartar sauces and cocktail sauces are fine in moderation on keto, containing just 1-2g net carbs per tablespoon. Just be mindful of portions.
Can I use cornstarch or flour in my fish breading?
No, flours and starches are too high-carb for the amount needed to properly bread fish. Try almond or coconut flour instead.
Is it better to bake fish instead of frying?
Baking is slightly healthier, but frying occasionally is fine too. Just use good fats and watch portions. Either cooking method works!
What side dishes go well with fried fish?
Some great low-carb sides are coleslaw, cauliflower rice, roasted broccoli, asparagus, garlic green beans, and tossed salad.
Enjoy the Crispy Crunch of Fried Fish on Keto!
One of the great things about keto is you don’t have to fully give up crave-worthy foods like fried fish. You just need to make them in a low-carb way.
By using keto-friendly frying fats, keeping breaded coatings light, and pan-frying instead of deep-frying, you can absolutely enjoy occasional fried fish fillets while staying in ketosis.
Fried fish makes for a fabulous low-carb meal now and then. I hope these recipes and tips help you satisfy your cravings so you can stick with your keto diet long-term. Get ready to fry up some crispy, golden fish fillets tonight!
Keto Fried Fish – Low Carb Battered Cod Fish
The keto fried fish tastes just like the fish you’d get at a restaurant that’s been dipped in beer batter. The perfect light and crispy texture comes from a mix of finely ground almond flour and unflavored whey protein powder.
- 2 pounds of wild-caught cod fillets that don’t have skins on them
- 1 cup finely ground almond flour
- 1/3 cup plain whey protein powder
- 2 tsp baking powder
- 2 eggs (large)
- 1/3 cup Zevia Root Beer (or club soda)
- sea salt (to taste)
- For 15 minutes, drain the fish in a colander. Then, use a paper towel to dry it off.
- Mix the almond flour, protein powder and baking powder. Stir in the eggs and root beer or club soda. Let rest, uncovered, for 10 minutes. If it seems too thick, add a tablespoon or two of soda to make it a little less thick.
- Heat oil in the deep fryer to 350°F. Fry in batches to avoid the fish fillets touching. Dip each fillet in the oil, making sure it’s completely covered. Let the extra oil drip off, and then carefully place each fillet in the oil. When the top of the fillet turns brown, flip it over and keep cooking until the thickest part reaches 145°F. Remove and drain on a paper towel.
- Serve with tartar sauce and a squeeze of lemon juice.
- You can use any firm white fish, not just cod caught in the wild. This batter is just right for two pounds of whole fillets or large pieces. For every ounce of fish you slice, you will need more breading. This means you will need more chicken or less fish.
- When cooking meat, I can’t stress enough how important it is to use a thermometer. The fish is cooked when this wired meat thermometer reads 145°F, which I check right after I put it in the oil. It’s important that the thickest part of each fillet is cooked all the way through, but you don’t want to overcook it either, or it will be tough and chewy.
- *Oil for frying is NOT included in the nutrition facts. To get the exact amount of oil used, you will need to measure what you start with and take away what you end with (after it has cooled).
- *Make sure you use an oil that can handle high temperatures and doesn’t taste too strong. (No EVOO) Canola is cheap, doesn’t taste good, and works well with high heat, but it can be very inflammatory.