Crispy Keto Fried Fish - Healthy Recipes Blog (2024)

FAQs

What is the healthiest way to fry fish? ›

Our two favorite methods for Healthy Fried Fish are pan fry in oil (olive or avocado oil) or air fry (in an air fryer). If you have not tried avocado oil for frying we would recommend it, it has a buttery, rich flavor that gives this fried fish recipe a mouth watering taste.

Fried fish is a good option for the keto diet as long as it is cooked in healthy oil. When following the keto diet, there are certain food restrictions that individuals need to be aware of to maintain the desired state of ketosis.

Almond flour is a 100% keto-approved baking flour. It is also the most widely used keto flour on shelves. However, what it lacks in carbs, it makes up for in calories. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber.

Best Oil for Deep Frying Fish

Canola oil has a high smoke point and a neutral flavor. Rich in omega-3 and omega-6 fatty acids, canola oil is a comparatively healthful choice for frying fish.

When fish is fried at higher temperatures, it loses some of the important omega-3 fats and vitamin D with some studies reporting fish such as salmon loses half of its vitamin D when fried. Baking fish is a great way to keep the important nutrients intact without upping the fat content to unhealthy levels.

Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.

Almond flour is a great alternative to breadcrumbs and can be used to fry the same foods that would be fried using breadcrumbs.

What Breading Ingredients Make the Crispiest Fried Fish? The base of the breading mixture will be a cup of all-purpose flour and a cup of yellow corn meal. This gives the fried fish the classic gritty breading texture. Corn starch is essential to fish breading.

Oils for Pan-Frying Fish

It is far better to use an oil with a high smoke point when cooking at very high temperatures. The oil with the highest smoke point is avocado oil, but it can be expensive. More affordable alternatives are canola, corn, and vegetable oil.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

What is a keto substitute for cornmeal? ›

Almond and coconut flours are substituted for the traditional cornmeal and wheat flours, which are not permitted flours on the keto diet.

With only 2 net carbs per 28g, almond flour qualifies as being keto-friendly. Not just is this keto-friendly, but it also provides micronutrients that help the body heal and stay fresh on the keto diet. If you constantly feel low energy on the keto diet, add almond flour to your daily meals to boost minerals and fats.

Don't skip the flour coating since it provides a delicious crispy texture, protects the fish from soaking up too much oil, and also keeps the fillet in one piece. For best results, use a heavy-bottomed pan, as it distributes the heat evenly.

It depends on what type of crust your looking for and what flavor you want that crust to have. I like flour if I want a thicker crunchier texture and cornmeal if I want a lighter flavored (think flavored with spices) crust. Experiment, see what you like best.

To reduce exposure to contaminants, remove the fish skin and visible fat before cooking. Grill, broil, or bake the fish. Let the fat drip off during cooking. Avoid using the fat for gravy or sauces.

The point of using flour or cornmeal is to add extra flavor, and give the fish more consistency while allowing it to be evenly cooked. I would recommend oats or breadcrumbs/Panko bread crumbs or even tempura batter if people are allergic to gluten.