When I moved to the northeast I started to see fish and chips on the menu practically everywhere. Most Americans think of breaded cod, haddock, or tilapia with a side of french fries—or steak fries—when they picture fish and chips.
Josh is a sucker for fish and chips and will order it almost any time he sees it on a menu. Since he's along for the ride and a supporter of my low carb journey, we wanted to try and figure out a way to make it ourselves so we can have fish and chips whenever we want. So we put together an easy low carb fish and chips recipe that anyone following keto and trying to cut back on their carbs can enjoy.
How To Make Low Carb Fish and Chips
For the fish, we used frozen tilapia and for the chips, we strayed away from tradition and ditched the fries for zucchini chips. We don't have a deep fryer so we used our wok for frying.
Tools We Used:
Wok (Ours is a hand-me-down, brand/age unknown), here is a wok that Josh recommends because the flat bottom works great for most stove tops and the secondary handle is out of the way for whenever you need to flip food in the wok.
4 Farm Raised Tilapia Fillets (452.0 g)
3 Brown Eggs (150.0 g)
5 oz Goya, Pork Rinds, Chicharrones (141.7 g)
2 large zucchini, raw (646.0 g)
Vegetable oil for frying
Set the tilapia out to defrost.
Slice the zucchini into thin chips. You can do this by hand, but we use a slicer because we're lazy. Once they are sliced, lay them out on a paper towel and salt to draw out excess water.
Crush the pork rinds and set aside. We use our blender to crush the pork rinds—again, we're lazy—but you can use any method you see fit. Just make sure the pork rinds are very fine, otherwise they will not stick to the fish.
Start pre-heating your oil for frying. We fill the wok halfway and heat the oil to 350 degrees Fahrenheit (176 ish Celsius).
Beat the eggs and place in a bowl. We like to line up a little assembly line. Tilapia, eggs, crushed pork rinds.
Take the tilapia, dip in the egg wash, cover in pork rinds, and fry until it has an internal temperature of 120 ish degrees Fahrenheit. This is a fast process that may only take a few minutes.
Once all the fish is fried, set in the oven to keep warm while you fry the chips.
For the chips, you don't need to bread them at all. Just pat the excess water off the zucchini slices and pop them—carefully—into the oil to fry till browned and crispy.
Salt the chips and serve with fish.
The above recipe makes roughly 2 servings (708g per serving) of 2 fillets each and half the zucchini chips. **NOTE** I got these numbers after putting all the ingredients we used into my calorie tracker. I use Cronometer. Be sure to add this recipe to what you use to track your macros with the brand of ingredients you use for the most accurate count.
Net Carbs: 6.8
We hope you enjoy this recipe! If you make it, we'd love to see it. Tag us on Instagram using @KaitandKeto!