Crispy Keto Fried Fish - Healthy Recipes Blog (2024)

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Last updated: · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

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This delicious keto fried fish is coated in almond flour, then cooked in avocado oil until hot and crispy.

Ready in just 30 minutes, this easy recipe is amazingly close to the real thing!

Crispy Keto Fried Fish - Healthy Recipes Blog (1)

I developed this recipe for my daughter, who refuses to touch fish unless it's fish and chips. But I like serving my family fish and seafood; making her a separate dish isn't the best option.

So as a happy compromise, I make sole meunière or keto-fried fish once a week. I serve them with jicama fries, and everyone's happy! It's a compromise only because it's more work than baking fish such as this baked cod. It's not a compromise in terms of flavor.

Jump to:
  • Ingredients
  • Variations
  • Keto Fried Fish Instructions
  • Expert Tips
  • Recipe FAQs
  • Serving Suggestions
  • Storing Leftovers
  • More Fish Recipes
  • Foodie Newsletter
  • Recipe Card
  • Let's Connect

Ingredients

You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:

  • Egg: I use large eggs in most of my recipes, this one included.
  • To season: Kosher salt, black pepper, garlic powder, and dried thyme.
  • Fish: I use thin (½-inch-thick) fillets of firm, white fish such as cod.
  • Almond flour: I use blanched, finely ground almond flour in this recipe. A coarse almond meal will work too.
  • Avocado oil: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.

Variations

There are two main ways to vary this recipe. You can use different fats to cook the fish, and you can use different seasonings.

In terms of fats, I like using ghee as an alternative to avocado oil. It's very flavorful, and it has a high smoke point.

In terms of seasonings, I sometimes use dried oregano instead of dried thyme. You can also add a pinch of onion powder and/ or paprika.

Keto Fried Fish Instructions

Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:

  • In a shallow bowl, whisk the egg with the seasonings. (Photo 1).
  • Dip each fish fillet into the egg mixture. (Photo 2).
  • Place each fillet on a cutting board, and sprinkle both sides with almond flour. Press with your hands to help the coating adhere. (Photo 3).
  • Pour avocado oil into a large nonstick frying pan, enough to reach about ½ inch high. Heat over medium-high heat.
  • Carefully place the fish fillets in the pan (work in batches if necessary). Cook until the bottom is golden brown and crisp, 3-4 minutes. (Photo 4).
  • Flip the fish. Lower the heat to medium and keep cooking until crisp and cooked through, about 3-4 more minutes. (Photo 5).
  • Serve immediately. (Photo 6).
Crispy Keto Fried Fish - Healthy Recipes Blog (2)

Expert Tips

  1. It's best to use a nonstick skillet when making this recipe. I do often use stainless steel, but then there's more of a risk of the coating sticking to the skillet, even with a generous amount of oil.
  2. It's better to sprinkle the fish pieces with almond flour than to dredge them. When dredging, the almond flour that remains in the bowl becomes soggy, sticky, and pretty much useless.

Recipe FAQs

Should I deep-fry the fish?

There's no need to deep-fry the fish. Using half an inch of oil in the skillet and frying the fish on both sides works perfectly.

Can I bake the fish instead of frying it?

Yes. You can arrange the coated fish pieces on a greased parchment-lined baking sheet (use high-temperature parchment), liberally spray them with oil, and bake until crispy on the outside and cooked through on the inside. In my oven, this takes about 10 minutes per side at 400°F.

How do I know when fish is fully cooked?

According to the USDA, fish should be cooked to an internal temperature of 145°F. When done, its inside should be opaque, and you should be able to easily flake the meat with a fork.

Serving Suggestions

It's always a good idea to serve white fish with lemon slices on the side in addition to tartar sauce or sriracha mayo for dipping.

When it comes to sides, anything goes with keto-fried fish! It's such a versatile main dish. But if you'd like to recreate the experience of eating fish and chips, serve it with jicama fries or zucchini fries.

It's also excellent with a salad. I like to serve it with cucumber tomato salad, arugula salad, or broccoli salad.

Storing Leftovers

You can keep the leftovers in the fridge, in an airtight container, for up to 3 days. Reheat them gently in the microwave, covered, at 50% power.

The coating will lose some of its crispness. If you'd like to preserve the crispiness, it's best to reheat the leftovers in a 250°F oven.

Crispy Keto Fried Fish - Healthy Recipes Blog (3)

More Fish Recipes

  • Grilled Halibut
  • Pan-Fried Rainbow Trout
  • Baked Catfish
  • Baked Cod

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Recipe Card

Crispy Keto Fried Fish - Healthy Recipes Blog (8)

4.97 from 514 votes

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Crispy Keto Fried Fish

This deliciousketo fried fishis coated in almond flour, then cooked in avocado oil until hot and crispy.

Prep Time15 minutes mins

Cook Time15 minutes mins

Total Time30 minutes mins

Course: Main Course

Cuisine: American

Diet: Gluten Free

Servings: 4 servings

Calories: 447kcal

Author: Vered DeLeeuw

Ingredients

Instructions

  • In a shallow bowl, whisk the egg with salt, pepper, garlic powder, and dried thyme.

  • Dip each fish fillet into the egg mixture. Place it on a cutting board, and sprinkle both sides with the almond flour, ¼ cup per fillet, pressing with your hands to help the coating adhere. I find that this method works better than dredging the fish in the almond flour; when dredging, the almond flour that remains in the bowl becomes soggy, sticky, and pretty much useless.

  • Pour avocado oil into a large nonstick frying pan, enough to reach about ½ inch high. Heat over medium-high heat until hot, 3-5 minutes.

  • Carefully place the fillets in the pan (work in batches if necessary). Cook until their bottom is golden brown and crisp, 3-4 minutes.

  • Flip the fish. Lower the heat to medium. Cook until crisp and cooked through, about 3-4 more minutes. Serve immediately.

Video

Notes

  • In the nutrition info, I estimated that each fish fillet absorbs about 1 tablespoon of oil.
  • It's best to use a nonstick skillet when making this recipe. I do often use stainless steel, but then there's more of a risk of the coating sticking to the skillet, even with a generous amount of oil.
  • According to the USDA, fish should be cooked to an internal temperature of 145°F. When done, its inside should be opaque, and you should be able to easily flake the meat with a fork.
  • You can keep the leftovers in the fridge, in an airtight container, for up to 3 days. Reheat them gently, in the microwave, covered, at 50% power. The coating will lose some of its crispness. If you'd like to preserve the crispiness, it's best to reheat the leftovers in a 250°F oven.

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Nutrition per Serving

Serving: 1fillet | Calories: 447kcal | Carbohydrates: 6g | Protein: 38g | Fat: 30g | Saturated Fat: 2g | Sodium: 428mg | Fiber: 3g

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Disclaimers

Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.

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About the Author

Crispy Keto Fried Fish - Healthy Recipes Blog (19) Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

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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.

Is fried fish OK on keto diet? ›

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.

How many carbs are in fried fish? ›

Entrees, fish fillet, battered or breaded, and fried, 1 fillet
Protein (g)13.34
Total lipid (fat) (g)11.18
Carbohydrate, by difference (g)15.44
Energy (kcal)211.12
Fiber, total dietary (g)0.46
26 more rows

What is the healthiest oil for deep frying fish? ›

While it might be tempting to try and take the healthy route by choosing extra virgin olive oil, it's not great for frying due to its low smoke point. Vegetable, canola, and grapeseed oil are widely considered the best choices. They have roughly a 400-degree smoke point, neutral flavor, and are very affordable.

Can deep fried fish be healthy? ›

Since the oil naturally used in the deep-drying process is already high in fat, it can make the omega-6 fats even higher. Deep frying fish can also greatly increase the calories and turn an otherwise healthy dish into an unhealthy one by that factor alone.

Can you eat fish everyday on keto? ›

Fish and seafood

Fish and shellfish are good choices if you're following a keto diet. Salmon is high in essential nutrients like omega-3 and B vitamins but very low in carbs. Shrimp and lobster also work well for keto.

Will fried foods kick you out of ketosis? ›

By switching your cooking method and opting in for low-carb fried recipe foods for Keto, you'll be able to keep your state of ketosis, which is burning fat as a source of fuel and other known benefits.

Can almond flour be used for frying? ›

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

Should I use flour or cornstarch to fry fish? ›

You easily can use cornstarch instead of flour as a coating for fried chicken, fried fish, or other fried dishes. Cornstarch will create a crisper coating that will hold up to sauces better and will absorb less of the frying oil (leading to a lower-fat meal).

Why do people soak fish in milk before frying? ›

In a 3-quart bowl, soak fish in milk for 15-20 minutes. The casein protein in milk binds to the trimethylamine in the fish flesh, reducing the “fishy” odor.

How many carbs in a piece of breaded fried fish? ›

Carbohydrates in Fried Fish

A 3.5-ounce serving of breaded and fried catfish or croaker fish contains 8 grams of carbohydrates, while the same size serving of a standard breaded or battered fish fillet contains 17 grams of carbohydrates.

Is battered fish high in carbs? ›

1 piece of battered fish (Battered Alaskan Pollock - Long John Silver's) contains 238 Calories. The macronutrient breakdown is 24% carbs, 55% fat, and 21% protein. This is a good source of proteins (22% of your Daily Value).

How many carbs are in panko fried fish? ›

Arctic Shores Panko Breaded Fish Fillets (2 pieces) contains 20g total carbs, 19g net carbs, 9g fat, 14g protein, and 220 calories.

Is it better to fry fish in flour or fish fry? ›

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.

How to deep fry in a healthy way? ›

Here are five tips:
  1. Use healthier oils. Not all oils are created equal. ...
  2. Cook at lower temperatures. The higher the temperature of the oil, the more likely it is to form harmful compounds. ...
  3. Use less batter. Batter can add a lot of calories and fat to fried food. ...
  4. Drain food well. ...
  5. Use air fryers.
Sep 25, 2023

Is it better to fry fish with meal or flour? ›

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.

What can I use instead of flour to fry fish? ›

Originally Answered: Is there a way to make fried fish batter without flour? Yes, use corn meal. Dip fish in buttermilk then cornmeal mixture, fry at 375° till crispy.

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