Crispy Keto Fried Fish with Spicy Dipping Sauce

By Dr. Eric Berg DC

07/01/2024

Crispy Keto Fried Fish with Spicy Dipping Sauce

Total Time: 45 minutes

Serves: 1

Per serving: 425 calories, 52 g protein, 1 g carbohydrates, 36 g fat

Ingredients

Fried fish

3 cups pork rinds

½ cup coconut flour

4 large eggs

2 to 3 3-oz fish filets

2 cups avocado oil

Dipping sauce

1 Tbsp mayonnaise

1 tsp sriracha or chili paste

Directions:

In a blender or food processor, grind pork rinds until fine.
Gather three medium mixing bowls for breading. Fill first bowl with coconut flour, second bowl with beaten eggs, and third bowl with ground pork rinds.
Dip fish in coconut flour until covered completely.
Dip fish in egg until saturated.
Return to flour.
Return to egg wash and coat.
Place in pork rinds and bread until completely covered.
Add avocado oil to a deep frying pan and turn on medium-high heat. Use a meat thermometer to check temperature.
When oil reaches 350 degrees F / 177 C, place fish filets one at a time into the pan and fry for 2 to 3 minutes. Use tongs to flip fish and cook for an additional 3 to 4 minutes until golden brown.
Remove fish and let drain on a plate with paper towels.
Combine mayonnaise with sriracha or chili paste, and serve with fried fish.

Recipe tips:

Ensure there is enough oil in the pan to fry the fish thoroughly and evenly.
For a more traditional tartar sauce, use sugar-free relish and mayonnaise instead of sriracha or chili paste.
Only fry one filet at a time. Attempting to fry more will lower the oil temperature and result in mushy breading.
Use all-natural pork rinds made with pork skins and salt to avoid synthetic ingredients, such as maltodextrin and preservatives.
You can substitute coconut flour with almond flour.
You can add seasonings to the ground pork rinds, such as Parmesan cheese, garlic powder, dried parsley, onion powder, lemon zest, or pepper, to experiment with different flavors.

This Crispy Keto Fried Fish with Spicy Dipping Sauce recipe features fresh fish filets battered in coconut flour and pork rind breading, so you can enjoy a fried fish platter while staying in ketosis.

Why you’ll love this keto-friendly recipe

This keto-breaded fish recipe uses low-carb, gluten-free substitutions for a healthy twist on a classic fried dish.

Wheat flour and bread crumbs used in traditional fried fish recipes contain gluten, which can cause sensitivities and trigger intestinal inflammation linked to leaky gut syndrome.

Wheat is also a source of phytates. These antinutrients can block the absorption of essential minerals such as iron, magnesium, and zinc, increasing the risk of nutritional deficiencies.

Additionally, all-purpose flour and bread are high on the glycemic index, which means they’re rapidly absorbed and quickly spike blood sugar and insulin levels.

Blood sugar fluctuations can kick you out of ketosis and lead to weight gain, mood swings, fatigue, and poor metabolic health.

Fortunately, this low-carb fried fish recipe is breaded with ground pork rinds and coconut flour, which are low on the glycemic index and 100 percent keto-approved ingredients.

This recipe also calls for avocado oil for frying instead of seed oils, which can promote inflammation and may contribute to conditions such as acne, heart disease, obesity, and diabetes.

Fresh cod filets

How to choose the best fish for keto fried fish

It’s recommended to choose wild-caught, low-mercury filets from a flaky, white-fleshed fish for this keto fried fish recipe. Some great options include catfish, cod, and flounder.

These types of fish have more neutral flavors compared to oily fish and won’t overpower the batter with a strong fishy taste. Whitefish also doesn’t absorb as much oil and has a flaky texture, making it easy to pull apart and dip into a sauce.

Wild-caught fish is more nutrient-dense compared to farmed fish. Thriving in their natural habitats, these fish are rich sources of essential vitamins and minerals. They also contain higher amounts of omega-3 fatty acids, which are anti-inflammatory fats that support eye, heart, and brain health.

“Farm-raised fish contain three times the amount of omega-6 fatty acids compared to wild-caught options,” explains Dr. Berg. “This imbalanced ratio of omega-6 to omega-3 fats can contribute to chronic inflammation, which is associated with various diseases.”

Additionally, wild-caught fish tend to have lower mercury concentrations, as they can move freely and aren’t confined to often polluted tank farms.

According to the United States Environmental Protection Agency (EPA), mercury is a neurotoxin. High mercury levels in the blood have been linked to vision loss, muscle weakness, and impaired speech and walking ability.

Unborn babies exposed to mercury may have reduced cognitive abilities, including poor memory, lack of attention, and difficulties with fine motor skills.

In addition, farm-raised fish are at risk of being contaminated with land-based pollutants such as polychlorinated biphenyls (PCBs) and dioxin, industrial chemicals used in manufacturing plants.

Fried fish with bread

What to serve with Crispy Keto Fried Fish

Deep-fried fish is often served with French fries, hush puppies, onion rings, mac and cheese, and other high-carb foods that can quickly exceed your net carb limit and push you out of ketosis.

Here are six keto-friendly side dishes for a Southern-inspired fried fish feast!

Easy Keto Mayonnaise

Healthy Keto®-approved mayonnaise can be difficult to come by. Many mayonnaise products use eggs from chickens raised on genetically modified (GMO) grain, inflammatory seed oils, and added sugar.

This homemade sugar-free Easy Keto Mayonnaise is made with health-promoting olive oil and ready in less than 15 minutes. It’s perfect for preparing your own mayonnaise and can be used to make Spicy Dipping Sauce to serve alongside Crispy Keto Fried Fish.

Keto Rutabaga Fries with Fry Sauce

If you’re looking for a classic fish and chips dinner, these Keto Rutabaga Fries with Fry Sauce are a low-glycemic alternative to traditional French fries.

With a slightly sweet taste and light, crispy texture, Keto Rutabaga Fries complement the slight saltiness of fried fish perfectly.

Keto Cheesy Biscuits

Made with shredded Colby cheese and almond flour, these fluffy, low-carb Keto Cheesy Biscuits will make you feel like you’re dining at an oceanfront restaurant.

Fried zucchini chips

Keto Baked Zucchini Chips

Coated with grated Parmesan cheese and pork rinds, these Keto Baked Zucchini Chips pack a cheesy, crispy crunch without the grease or added carbs.

Ketogenic Fried Okra

Fried okra is the epitome of Southern cuisine, but the flour and cornmeal commonly used are not keto-approved.

Fortunately, this Ketogenic Fried Okra recipe is fried to perfection, using pork rinds, eggs, and coconut flour, which are ingredients you’ll already have at hand for making Crispy Keto Fried Fish.

Keto Bread Rolls

Bread rolls are a staple at the dinner table. However, they’re high in carbs and off-limits for those following keto.

Keto Bread Rolls made with finely ground almond flour and psyllium husk are fluffy, chewy rolls that let you enjoy a low-carb alternative to traditional breads.

Breaded fish on a plate

Final thoughts

This Crispy Keto Fried Fish with Spicy Dipping Sauce recipe uses wild-caught fish filets to create an authentic fish fry experience.

Coated with coconut flour and ground pork rinds, this dish takes a delicious low-carb twist on a traditional Southern classic.

Pair with Keto Rutabaga Fries, Keto Cheesy Biscuits, Ketogenic Fried Okra, or homemade low-carb rolls to satisfy your cravings without exceeding your daily carb limit.

FAQ

1. Can I have fried fish on a keto diet?

Yes, fried fish is keto-friendly when substitutions are made for high-carb ingredients such as all-purpose flour and breadcrumbs.

Coconut flour or a coconut and almond flour mixture are excellent low-carb wheat flour alternatives. Ground pork rinds can be used instead of breadcrumbs to create a keto-approved coating for fried fish dishes.

2. What fish is best for keto?

Fish with low mercury content, such as catfish, cod, or flounder, are some of the best fish options for a Healthy Keto® diet.

Additionally, choose wild-caught products to avoid fish fed genetically modified (GMO) corn, soy, canola, and wheat meal.

3. Can coconut flour be used for frying?

Yes, coconut flour can be used for frying and is an excellent alternative to wheat flour.

However, the coconut flour breading may disintegrate in the oil if you fry too many fish filets simultaneously and it’s best to fry one breaded fish filet at the time.

4. What is a good keto alternative for bread crumbs?

All-natural ground pork rinds are a keto-friendly alternative to bread crumbs.

Pork rinds contain zero carbohydrates, can be seasoned like bread crumbs, and provide the same crispy texture and crunch when fried.

5. What is the healthiest oil to fry fish in?

Extra virgin olive oil, coconut oil, and avocado oil are the healthiest oils for cooking.

However, avocado oil is one of the best options as it has a high smoke point of 520 degrees F (271 C), making it ideal for frying fish without compromising its nutritional benefits.