Free Recipe
Keto Fish and Chips
Makes 4 servings
Put a keto spin on a traditional British dish with Keto Fish & Chips! Fish coated in almond flour and roasted in the oven to a crisp golden brown goes wonderfully with oven-baked zucchini fries. If you’re on a ketogenic diet and yearn for a beach treat but want to avoid carbs, this tasty duo is a great option. Indulge in a more nutritious version of your beloved comfort dish!
INGREDIENTS
1/3 cup chopped fresh continental parsley
2 eggs
1 tbsp pouring cream
1 1/2 cups almond meal
1/2 cup finely grated parmesan cheese
1 large lemon, rind finely grated
2 avocados
2 large zucchini, cut into long wedges
4 x 125g skinless firm white fish fillets
1/3 cup rice bran oil
1 tsp dried chilli flakes (optional)
Mixed salad leaves, to serve
Lemon wedges, to serve
INSTRUCTIONS
1. Preheat the oven to 220C/200C fan forced. Line a large baking tray with baking paper.
2. In a large shallow bowl, whisk together the eggs, cream, and 1 tablespoon of water. In a small bowl, combine the almond meal, cheese, rind, parsley, and (if using) chili flakes. Season.
3. Halve each avocado, remove the stone, peel the skin, and cut into 6-8 wedges.
4. Working with one piece of avocado at a time, coat it in the egg mixture, allowing the excess to drip off, then coat it in the almond meal. Repeat with zucchini and fish. Spread the crumbed avocado and zucchini evenly on the prepared tray. Place the crumbed fish on a platter, cover, and refrigerate for 10 minutes to rest.
5. Spray the crumbed avocado and zucchini well with oil. Bake 20 minutes, or until golden and crisp.
6. Heat the oil in a large nonstick frying pan over medium-high heat. Cook the fish for 2-3 minutes per side, or until golden and crispy. Serve fish and chips with salad greens and lemon wedges.
NUTRITION • PER ONE SERVING
Energy 2951 kj (705cal) 34%
Protein 40.1g (80%)
Total Fat 55.4g (79%)
Saturated 11.2g (47%)
Cholesterol 0.1g –
Carbohydrate Total 19.9g (6%)
Sugars 6.5g (7%)
Dietary Fiber 10.6g (35%)
Sodium 371.5mg (16%)
Calcium 273.6mg (34%)
Magnesium 55.3mg (17%
Potassium 1.0g –
Iron 3.1mg (26%)
Zinc 1.5mg (13%)
Phosphorus 211.9mg (21%)
Vitamin A 330.6μg (44%)
Vitamin C 45.8mg (115%)
Niacin B3 1.8mg (18%)
Folic Acid B9 102.2 (51%)
Vitamin B12 0.3μg (15%)
Vitamin D 0.6μg (6%)
Vitamin E 7.6mg (76%)
Vitamin K 107.7μg (135%)
