Keto Fish and “Chips”
If you’re looking for a traditional fish and chips platter, you’re certainly going to fall off your keto diet! This inspired recipe of fish and “chips”, however, can satisfy your craving for flaky, battered cod and some seasoned veggies on the side. This dish still tastes excellent with iconic fish and chips condiments, such as tartar sauce, malt vinegar, a squeeze of lemon, or a squirt of ketchup!
How to Make It
Step 1
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.
Step 2
In a mixing bowl, toss the zucchini fries with the lemon pepper, first amount of salt, and paprika.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
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.
Step 7
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.
Step 8
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.
Step 9
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.
Step 10
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.
Step 11
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
- Zucchini
12-½ ounce
- Lemon Pepper Seasoning
½ teaspoon
- Salt
⅛ teaspoon
- Paprika
1-¼ teaspoon
- Raw Atlantic Cod
9 oz
- Salt
⅛ teaspoon
- Black Pepper
½ teaspoon
- Raw Egg
2 large
- Almond Flour
1-½ tablespoon
- Buttermilk, Unprepared Dry Powder
½ tablespoon
- Coconut Oil
2 tablespoon