Craving the classic comfort of fish and chips but want to keep it keto-friendly? Dive into our mouthwatering keto fish and chips recipe that delivers all the flavor without the carbs!
What’s more traditionally British than five o’clock tea or hot fish and chips from a street vendor or local shop? Going back in history to the 17th century, it was a deconstructed recipe for the traditional Jewish way of making fish.
The crunchy coat of eggs, flour, and cheese make a certain vacuum with the fish inside, allowing it to get cooked like in a steamer. When you take a bite, you still taste that perfect flavor of soft fish meat.
In the beginning, fish and chips were served wrapped in newspaper. Now, many restaurants put a lot of work into its presentation. They try to go back to its original look by using edible paper with non toxic prints on it – recreating the aesthetics. Try using paper cones in tall glasses to make an extravagant appearance for a common dish.
For the fish, you can use any type of white fish fillets, but most people use cod. Make sure it’s boneless. I also recommend going with wild-caught cod.
Cod is a great source of omega 3 fatty acids, B vitamins, minerals, and protein. It also contains no carbs, which makes it the perfect keto food. A 100-gram serving of cod (without breading) contains 350 calories, 0.25 grams of fat, 0 grams of net carbs, and 20.42 grams of protein (1).
To keep it low carb, you’ll need to get picky about the breading you use. The low-carb fried fish batter I make consists of Parmesan cheese, almond flour, and egg as well as other herbs and spices. You can use coconut flour to make this keto fish batter, too.
For the “chips”, I keep it simple by baking zucchini slices in the oven. You can also try this zucchini fries recipe too!
Other low-carb veggie substitutes for potatoes include parsley root, kohlrabi, turnip, swede, eggplant, radish, and jicama.
Depending on how strict you are on keto, you might need to check the portion size and carb content of these veggies. The best keto-friendly option would still be zucchini.
How to Make Low Carb Fish and Chips for Keto Diet
To make the sauce, combine all of the sauce ingredients in a bowl. Mix until well-combined and set the sauce aside.
Line a baking sheet with parchment paper while preheating your oven to 400°F. Cut the zucchini into thin rods, brush each with the olive oil, and spread them evenly on the baking sheet. Sprinkle a pinch of salt and pepper across them. Bake for approximately half an hour or until the rods are golden.
While the zucchini is in the oven, crack the egg in a bowl. Beat thoroughly.
On another plate, combine the Parmesan, almond flour, and remaining spices. Some people might use low carb whey protein powder, garlic powder and baking powder to add to this low carb fish batter mixture.
Slice the fish into 1 inch cubes. Roll them in the flour mixture before dipping in the beaten egg. Sprinkle more flour to cover them again after the egg dip.
Place a deep saucepan on high heat between 340-360°F. Heat the frying oil before frying the fish for three minutes on each side. Remove from the heat when the pieces are golden brown, but make sure they are fully cooked.
Tip: Oils with high smoke points that can be used for deep frying include avocado oil, coconut oil, and lard. Make sure you have hot oil ready before adding the battered fish. You can also use an air fryer to prepare the fish, but you might need to add a little bit of cooking oil in the batter.
Move them to a serving plate to be served with the zucchini fries and tartar sauce. These also pair well with other keto-friendly sauces of your choice.
For dipping sauce, you can try homemade mayonnaise or ketchup.
More Low-Carb Fish Recipes:
- Leftover Fish Casserole
- Lemon Butter White Fish
- Fried Fish with Cucumber Raita
- Baked Fish Fillets with Vegetables in Foil
Keto Fish and Chips
Ingredients
For chips:
- 1/2 tbsp olive oil
- 1 zucchini medium
- salt and pepper to taste
For cooking fish:
- 3/4 lb cod (white fish)
- Oil for frying
Low Carb Fish Batter
- 1/2 cup almond flour
- 1/4 tsp Onion Powder
- 1/2 tsp paprika powder
- 1/2 cup Parmesan cheese grated
- 1 egg
- salt and pepper to taste
Dipping sauce
- 2 tbsp dill pickle relish
- 1/4 tbsp curry powder
- 1/2 cup Mayonnaise
Instructions
- For the sauce, simply combine all the sauce ingredients in a bowl. Mix well then set aside.
- Line some parchment paper on a baking sheet and preheat the oven to 400°F. Make thin zucchini rods, brush them with oil, and spread them on the baking sheet. Add a pinch of salt and pepper on top. Bake for about 30 minutes or wait until the zucchini turns golden brown.
- While baking the zucchini, crack the egg in a bowl and beat thoroughly.
- On a separate plate, combine Parmesan cheese, almond flour, and the remaining spices to make the keto fish batter.
- Slice the fish into 1 inch by 1 inch pieces. Roll them on the flour mixture. Dip in the beaten egg and sprinkle more flour to cover the pieces again completely.
- Place a deep saucepan on the heat with about 340-360°F. Heat the oil for a while then fry the fish for three minutes on each side. Remove from the heat when it becomes golden brown but make sure that the fish is cooked through.
- Transfer to a serving plate and serve with the baked zucchini fries and tartar sauce. You can also use any other keto-friendly sauce of your choice.
Video
Notes
Nutrition/Macros
FAQ
How many carbs are in pub fish and chips?
The carbohydrate content in traditional pub-style fish and chips can vary, but it’s generally high, ranging from 70 to 100 grams of carbs per serving or more. This includes the carbs from the batter and the fries, which are usually made from wheat flour and potatoes, respectively.
Can I have battered fish on a keto diet?
Yes, you can have battered fish on a keto diet by using low-carb alternatives for the batter, such as almond flour or coconut flour, instead of traditional high-carb options like wheat flour. Make sure to use keto-friendly oils like olive oil or avocado oil for frying.
How many carbs are in battered fish on keto?
The carb content in keto-friendly battered fish depends on the ingredients used, but our keto batter recipe results in around 5 grams of net carbs per serving.
What is a keto substitute for chips?
A popular keto-friendly substitute for traditional potato chips is zucchini chips or kale chips, which can be baked with a light coating of olive oil and salt. Another option is using pork rinds, which are naturally low in carbs and provide a crunchy texture.
