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Keto Fish and Chips

Keto Fish and Chips

Yep guys, this is it. Keto fish and chips.

The batter is light, crispy and almost like tempura, and not all that hard to make. Once you create this crispy Keto fish and chips you’ll be wondering what else you can fry up in this amazing Keto batter!

Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions  

If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️

Keto Fish and Chips is real and SO delicious! Forget almond flour crumbs, this fried batter is like the real thing: crispy, flakey and KETO!
Crispy, crunchy, piping hot fish and chips – forget the takeaway store, this is ready so quickly!

Keto Fish and Chips Summary

  • Ingredient tips
  • Recipe tips
  • Substitutions and sweetener tips
  • Storage tips
  • How many carbs in Keto Fish and Chips?

I honestly didn’t think this Keto fish and chips possible.

Fish and chips is my GO TO takeaway, especially in summer when you can’t be bothered cooking! I sort of accepted that it would be my high carb meal and I’d feel terrible for it the next day… but not any more!

This batter is ultra light but still crispy and crunchy, just how you want your Keto fish and chips to be.

Once I had nailed the fish recipe, I had to try a few other things, and was able to create both Keto onion rings AND Keto Hot Chips!

Ingredients for Keto Fish and Chips

There are two secret ingredients for the Keto fish and chips batter – a particular sort of protein powder and xanthan gum.

You will need:

  • Whey Protein Isolate – unflavoured
  • Baking powder
  • Xanthan Gum
  • Soda Water
  • eggs
  • salt and pepper
  • Oil to fry in
  • Whatever you want to fry – fish, onions, swedes for chips!

As always, using the highest quality ingredients is super important. As you are frying in oil, its important to get this right so see the ingredient tips below.

Keto Fish and Chips is real and SO delicious! Forget almond flour crumbs, this fried batter is like the real thing: crispy, flakey and KETO!

Substitutions and Ingredient tips

Whey Protein Isolate: This is the magic ingredient. I’ve been using this protein powder for a while in my post-workout smoothies, but as its unflavoured and really fine and fluffy, it works perfectly for the Keto fish and chips batter!

You can get Whey Protein isolate HERE from iherb and HERE from discount health foods

There is no substitute for this ingredient because it is key to getting that light, fluffy batter.

Xanthan Gum: Using a little bit of this magic powder goes a long way. It’s a vegetable gum that helps bind things together and I use it a bit in sauces and gravies.

Using just 1/2 a teaspoon helps bind the batter together and give it a good consistency. I buy this one from iherb.

Soda water: If you haven’t got yourself a soda stream yet, what are you waiting for! They are inexpensive, great for the environment and open up a world of delicious keto drinks if you’re tired of plain old water.

The bubbles in the soda water help to keep the batter fluffy and also react with the baking powder. You could also use your favourite low carb beer!

Cooking oil: This is an important one. Don’t use any oil that has a lower smoke point (eg. olive oil) as this will burn, smoke out your kitchen and is known to be very bad for you! Olive oil should be used on low heat or for drizzling only.

I tested out both avocado oil and good old lard from the supermarket. The avocado oil had a nice mellow flavour, whereas the lard definitely had that more traditional ‘fish and chip shop’ flavour.

You use quite a bit, but filter and store the leftovers for next time you’re frying up some Keto fish and chips!

The Fish: Fresh is always best, and better quality. I tried this with both Snapper fillets (pictured) and flake, and the flake was definitely the winner! You could use any other white, firm fillet you prefer but flake is always traditional here in Australia.

Keto Fish and Chips is real and SO delicious! Forget almond flour crumbs, this fried batter is like the real thing: crispy, flakey and KETO!

Tips for making Keto Fish and Chips

  1. As you are frying on high heat, you need to move quickly so have everything ready to go. Lots of paper towel, a slotted spoon, tongs, everything you are going to fry – have it all next to the stove ready to go!
  2. As we are shallow frying, you want the oil at the right temperature which is around 180C – 200C. If it gets hotter, it will burn and smoke and the batter will cook faster than whats inside it. If its too low, it won’t crisp up as well. I use a thermometer to check the temperature.
  3. Get your fish really dry with paper towel so the batter sticks to it well.
  4. If you’re making the swede chips, cut them pretty fine so they cook through
  5. You use quite a lot of oil, as it needs to be about 2-3cm deep in the pan depending on the thickness of your fish. The battered fish fillet sat half out of the oil which required flipping it over half way. If you had a deep fryer it would be much easier! I used a 20cm deep frying pan for this and cooked in batches.
Keto Fish and Chips is real and SO delicious! Forget almond flour crumbs, this fried batter is like the real thing: crispy, flakey and KETO!
Crispy Keto Onion Rings.. Heaven!

Storage tips

None – eat fresh and piping hot! I did do a batch of chips and onion rings in advance for the photos, but then quickly tossed them back in the hot oil when ready to eat. They got to about 80% crispiness.

How many carbs in Keto fish and chips?

As you will see in the nutrition panel below, this Keto Fish and Chips recipe has 4 grams of carbs and 2 grams of fiber per serve (1 fillet of fish, 1/4 of the chips and 2 onion rings, so only 2 gram of net carbs.

In the macros, I have allowed for absorbing 250ml of the 500ml of oil/lard that is used. This is probably overestimating it, but I would rather be over and you manage the rest of your day carefully, than underestimate it.

As above, this is a high calorie, dense meal. It is going to be most people’s full protein needs for the day, or more! So choose when you have this wisely – either a fasting day, a workout day or a day when your lunch has been quite light. 

Alternatively, you could have just the fish with a side salad and skip on the fries and onion rings to bring those calories way down!

SAVE KETO FISH AND CHIPS TO PINTEREST FOR LATER

Keto Fish and Chips is real and SO delicious! Forget almond flour crumbs, this fried batter is like the real thing: crispy, flakey and KETO!

Perfect Side Dishes for Keto Fish and Chips

So you’re not just eating a whole plate of fried food, here’s some perfect side dishes to pair with your Keto fish and chips!

Tangy Keto Slaw – simple, fresh and perfect

Keto Tabouleh Salad – fresh herbs and cauliflower for the perfect side dish to a heavy dinner

Chinese Cabbage Salad – give your fish and chips an extra zing with this zesty salad!

Keto Lemon Curd Cake recipe
Keto Fish and Chips is real and SO delicious! Forget almond flour crumbs, this fried batter is like the real thing: crispy, flakey and KETO!

Keto Fish and Chips

Light, fluffy, crispy batter surrounds this Keto Fish and Chips recipe, with optional Keto onion rings to top it off! Macros include chips and onion rings and 1 fillet of fish each

Course Dinner
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 serves
Calories 1170 kcal

Ingredients

Batter

  • 6 tbsp Whey Protein Isolate Powder unflavoured
  • 1.5 tsp baking powder
  • 1 tsp salt flakes
  • 1/2 tsp xanthan gum
  • 2 eggs
  • 2 tbsp soda water

Remaining ingredients

  • 4 fish fillets approx 300 grams each
  • Cooking oil depending on the size of your pan, about 500ml
  • 1 swede also known as rutabaga in US
  • 1/4 brown onion

To serve

Instructions

  1. Pat dry the fish using paper towel, getting them as dry as possible.

  2. Peel the swede and cut into french fry shape rectangles.

  3. Cut the onion into 1/2 cm slices, using the outside rings only (I got 6 rings). Save the rest of the onion for future use.

  4. In a large bowl, whisk together the batter ingredients until smooth. It should be the consistency of a thick pancake batter.

  5. In a small, high sided frying pan or wok, heat the cooking oil to 180C over medium high heat. I used a 20cm pan and cooked in 3 batches, and use a thermometer to get the temperature right. Once it reaches 180 turn the temperature to low to maintain this temperature.

  6. In batches of 1 – 2 depending on your pan size, dip the fish fillets in the batter and fry until golden on one side then flip over. This usually takes 2 – 3 minutes per side.

  7. While the fish is frying, you can batter a few chips and fry around the fish. Get them nice and golden and crispy!

  8. Remove the golden fish and chips from the oil with a slotted spoon and place on paper towel.

  9. Batter and fry the onion rings for 2 minutes per side or until golden. Drain on paper towel.

  10. Serve immediately with fresh lemon, extra salt and tartare sauce!

Recipe Notes

The nutrition panel has been calculated through myfitnesspal to check the macros of each ingredient, you can see the calculations here

I have allowed for 250ml of the lard to be absorbed, although this is probably overstating it but I would rather be over than under. 

As above, this is a high calorie, dense meal. It is going to be most people’s full protein needs for the day, or more! So choose when you have this wisely – either a fasting day, a workout day or a day when your lunch has been quite light. 

Nutrition Facts
Keto Fish and Chips
Amount per Serving
Calories
1170
% Daily Value*
Fat
 
58
g
89
%
Carbohydrates
 
4
g
1
%
Fiber
 
2
g
8
%
Protein
 
157
g
314
%
* Percent Daily Values are based on a 2000 calorie diet.

If you enjoyed this recipe, don’t forget to rate and review it or share on social media! ⭐️⭐️⭐️⭐️⭐️

Not sure how to start Keto? 

Here’s some resources to help you! 



Day 21 of the 21 Day Keto Challenge November 2020
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