This Keto Fish Sticks and Chips recipe is a tasty English meal with just 3 grams net carbs. You heard that right- just 3 grams!
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Happy National Fish & Chips Day!
Where do they come from?
You may think that the answer is England, but that is not completely true. The fried fish in fish and chips was actually brought to England by Jews in the 15th Century. And the chips came over from Belgium a few hundred years later. Story has it that the winter of 1680 was so cold that the River Meuse froze over. Since the men couldn’t fish, the women came up with a scrappy solution to the problem. They “chipped” potatoes into the shape of fish and fried them in oil.
But the idea of combining fried fish with chips did come from England.
Are they Keto friendly?
The breading of the fish and the potatoes of the chips are low carb no no’s. But don’t worry, fish and chips can still be in yours. This Keto Fish and Chips recipe will satisfy your cravings for Britain’s favorite take-out meal.
Keto Fish and Chips ingredients:
To make the Keto Fish Sticks you’ll need white fish like cod, tilapia or catfish, oat fiber, mayonnaise, almond milk or water, ground pork rinds, and parmesan cheese. And to make the chips you just need a daikon radish, olive oil, and some salt.
How to make them
First, you bread the fish with oat fiber, pork rinds, and parmesan cheese. Then you cook it in the air fryer or oven for about 12 minutes at 400 degrees F. Peel and cut the daikon radishes into matchsticks and soak them in cold water for 10 minutes to get rid of some of the starch. Dry them off and toss them with olive oil. Either bake at 400 degrees F for 50 minutes or air fry at 375 degrees F for 9 minutes.
Fish and Chips condiments:
Don’t let any British people hear this, but fish and chips actually go great with good old American ketchup and/or keto tartar sauce. Of course, you can serve the Keto fish sticks wrapped in newspaper and doused with malt vinegar like they do in England, but I’m not sure where you even buy a newspaper nowadays. Best just stick with what works.
For more great recipes you can make in the air fryer, check out my round-up of 50 Quick Keto Air Fryer Recipes.
So that's that, guv'nor.
In almost no time, you can make yourself some Keto Fish and Chips with 3g net carbs per serving.
It's a much healthier way to celebrate National Fish and Chips Day.
📋 Recipe
Keto Fish Sticks
This Keto Fish and Chips recipe is a tasty English meal with just 3 grams net carbs.
- Prep Time: 10
- Cook Time: 10
- Total Time: 20 minutes
- Yield: 12 fish sticks with chips 1x
- Category: Entree
- Method: Air Fried or Baked
- Cuisine: American
- Diet: Diabetic
Ingredients
Fried Fish:
1 pound white fish like tilapia, cod or catfish cut into 1" x 3" strips
2 tablespoons oat fiber
¼ cup mayonnaise
2 tablespoons almond milk or water
½ cup (half of a 3.5oz bag) pork rinds, ground into bread crumb sized pieces
¼ cup grated parmesan cheese
Chips:
1 daikon radish, peeled and cut into ½" x 3" matchsticks
½ tablespoon extra virgin olive oil
salt to taste
Instructions
For the Fried Fish:
1. Add oat fiber to a shallow bowl.
2. Mix together ¼ cup mayonnaise and 2 tablespoons almond milk or water and add to a shallow bowl.
3. Grind the pork rinds in a food processor or high-powered blender until it's the consistency of bread crumbs. Mix with grated parmesan cheese and add to a shallow bowl.
4. Take a fish strip and dredge in oat fiber, dip in the mayonnaise mixture and then coat with the pork rind mixture. Repeat with remaining fish sticks.
5. After you coat each fish stick in breading, add it to an air fryer basket or a parchment-covered cookie sheet.
6. If using air fryer: Spray the basket of the air fryer with cooking spray. Always use an oil mister instead of an aerosol can of cooking spray which can damage the nonstick surface of your air fryer basket. Add the fish sticks to the basket in a single layer. Spray the fish sticks with cooking spray. Cook for 5 minutes at 400 degrees F. Carefully flip with tongs and then cook for another 5 minutes at 400 degrees F.
7. If baking, add all fish sticks to a large parchment-covered cookie sheet that has been sprayed with cooking spray. Spray the fish sticks with cooking spray. Bake for 6 minutes at 400 degrees F and then carefully flip using a pancake turner. Bake for an additional 6 minutes until just beginning to flake.
For the Chips:
1. Add daikon radish matchsticks to a medium-sized bowl and cover with water. Soak for 10 minutes. (This will remove the starch on the radishes.)
2. Drain the water through a colander and pat the daikon fries with paper towels until dried.
3. Add fries to a medium-sized bowl and add the olive oil. Toss until all surfaces are covered in oil.
4. If using air fryer: Working in batches, place fries in the basket of an air fryer in a single later. Air fry at 375 degrees F for 9 minutes.
5. If baking, Add oiled daikon radishes to a large cookie sheet. Bake at 400 degrees F for 50 minutes, flipping halfway through.
6. Open the air fryer and stir. Air fry for 8 minutes more.
7. Remove the fries and drain them on paper towel-covered plates.
8. Salt the fries as desired.
Notes
To make a low carb Tartar Sauce to go with the Fish and Chips, mix together: ½ cup mayonnaise, 1 tablespoon dill pickles, chopped small, 1 teaspoon dill pickle juice, and ½ teaspoon dried dill
Nutrition
- Serving Size: 4 fish sticks and ⅓ of the chips
- Calories: 351
- Fat: 21
- Carbohydrates: 10
- Fiber: 7
- Protein: 34
Keywords: keto fish and chips, low carb fish and chips, keto fish sticks, low carb fish sticks
To make the Fried Fish Sticks:
You start by cutting 1 pound of white fish into 1 x 3 inch strips.
Then you add 2 tablespoons oat fiber to a shallow bowl.
Mix together ¼ cup mayonnaise with 2 tablespoons almond milk and add it to another shallow bowl.
Mix together a ½ cup ground pork rinds with ¼ cup grated parmesan cheese and add it to a third shallow bowl.
Take a piece of fish and dredge it in the oat fiber. Then dip it into the mayo mixture and coat it in the pork rind mixture.
Add a single layer of fish sticks to an air fryer and spray them with cooking spray. Cook for 5 minutes at 400 degrees F. Use tongs to carefully flip the fish sticks and then cook for another 5 minutes at 400 degrees F.
If you liked this low carb fish recipe, then you might like my recipes for Asian Salmon, Seared Scallops in Butter Herb Sauce or Bacon Wrapped Scallops.
Karen says
I can't wait to try this. It will be dinner later this week. Looks so yummy.
Thank you so much.
Emily Krill says
Great!
Vicky says
I can't believe you made these with pork rinds. Such a good idea for keeping this recipe Keto friendly. Who said you can't enjoy fish sticks on a low carb diet?
★★★★★
EmilyKrill says
Who indeed!
Sally Humeniuk says
So clever with the pork rinds = added flavor! We love fish sticks in our house but they're sometimes quite a process for me. I love the simplicity of this recipe and the fish is incredibly tender.
★★★★★
Tayler Ross says
I made these for my kids last night and they were totally devoured! Thanks for sharing!
★★★★★
EmilyKrill says
No problem. Glad your family liked them.
Mary Bostow says
WOW these were AMAZING! So quick. So easy and they tasted exactly like frozen fish sticks! I dipped in some low sugar ketchup and this completely satisfied my craving! Thank you for the recipe!! New favorite for sure.
★★★★★
Shivani Raja says
I love the idea of using a mayo/almond milk blend rather than the usual egg for breadcrumbing things - such a great idea!
★★★★★