The main food that people say they miss most when on a low carb or keto diet is bread. In fact there is some trending science indicating that the “mouthfeel” of breads and starches may indeed be the “sixth” discovered taste sensation (following the five tastes of sweet, sour, bitter, salty and umami).
While it is totally compliant with keto to fry proteins and veggies in olive oil, coconut oil, butter or ghee, it is difficult to enjoy a lot of fried food without some sort of breading. Enter this low carb breading mix! It tastes just as good as it looks….without all the carbs!
Low Carb Breading Mix for Fish (or Vegetables)
I’ve been on a high-protein-low-carb diet for years now (nuanced versions of slow carb, low carb, & ketogenic) and most of the dinner recipes I share on my recipe blog focus on chicken, beef and pork proteins.
I have posted several really tasty dinner dishes using salmon and scallops, but whenever I cooked white fish of any kind (cod, flounder, tilapia, etc.) it just tasted blah. Easy and quick to make yes, but blah.
Using this breading mix on white fish truly enhanced the flavor and is a go-to dish now for quick and easy week-night dinners. It’s also a great foil for the walleye and crappies our friend brings us in exchange for bow-hunting the deer on the farm (thanks Greg!)
Of course the low carb breading mix could be used for zucchini sticks, fried cheese sticks, vegetable fritters, and any number of fried or sautéed foods. I think I might try it on oysters next time. I have a food memory of a Fried Oyster Po’Boy from San Francisco that I’d like to emulate sometime soon!
One great use of the breading mix is on Fried Green Tomatoes. Click here for the recipe for Low Carb Fried Green Tomatoes.
Recipe (& Variations) for a Low Carb Breading Mix on Fish Filets
This is the recipe I used, but I’ve listed a few variations also, one of which is shown below the main recipe
Low Carb Breading Mix (used on fish filets)
- 4-6 fish filets (I used cod but any white fish is fine
- 1/2 cup crushed pork rinds aka chicharonnes
- 1/3 cup shredded Parmesan cheese
- 1 large egg
- 1 tsp pepper or to taste
- 2 Tbsp olive oil use ghee if you have it for high temp cooking; if not use “refined” olive oil
- Place the pork rinds in a Ziploc bag and crush with the bottom of a glass or a heavy small plate (or a rolling pin)
- Combine the crushed pork rinds, the shredded Parmesan cheese and the pepper in a medium sized bowl. Mix well.
- In another bowl, use a whisk or fork to stir up the egg (use 2 eggs if your filets are large)
- Heat the oil over medium-high heat. Olive oil is a low temperature oil so don't heat it to the smoke point. If you do want to heat the oil higher and therefore crisp the breading more, use refined olive oil (sometimes called “lite”) or ghee. Heat the oil hot enough that when you add a drop of water to the pan it sizzles)
- Dip the fish filet into the egg mixture and then dip it into the pork rind mixture. You can use tongs for this or your hands. If it is not thoroughly coated you might want to do a double dip (repeat the egg dip and the pork rind dip for the filet). Place all of the dipped filets on a plate.
- When the oil is hot (sizzles when a drop of water added), gently place the filets in the skillet. Do not move them around or try to flip them right away. You want the crust to get crisp. After a few minutes, gently lift the edge of a filet and see if it is brown and crisp. If so gently turn it over to the other side. The fish will cook quickly (only a couple of minutes on each side).
- Remove with spatula or tongs to a plate lined with paper towels. Serve with a salad or vegetable and enjoy!
Variation of a Low Carb Breading Mix:
If you don’t like pork rinds this combination works well also:
- 3 Tbsp Parmesan cheese
- 2 Tbsp golden flaxseed meal
- 1 Tbsp almond flour
Based on the current information on flaxseed, I don’t use it anymore, but the above combination is tasty if you prefer flaxseed and are not a fan of pork rinds.
Follow the same directions for either list of ingredients. Feel free to add seasonings to match your tastes or the protein you are using. Old bay works well with fish. Some people like garlic powder, onion powder or seasoning salt.
Me, well I prefer one of HeathGlen’s pepper spices of course. Sometimes I use the sweet paprika and sometimes the smoky chipotle. It’s all good….as they say.
Online Coaching Available:
I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out. I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 300-client mark. Come and visit me and see if online coaching might be for you!
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