Quick Summary: Quick Summary: A keto-friendly breading made from crushed pork rinds and Parmesan cheese that gives fried fish and vegetables a satisfying crunch without the carbs. Works on white fish, zucchini, green tomatoes, and cheese sticks. Prep: 15 min | Cook: 10 min | Serves: 4
Jump to: RECIPE | What Food Works with Slow Carb Breading? | Substitutions | How to Make Slow Carb Breaded Fish | FAQ
Breading is one of the hardest textures to replicate on a slow carb diet. This mix of crushed pork rinds and Parmesan cheese gets close. It crisps up nicely in a skillet and works on fish, zucchini sticks, fried green tomatoes, and cheese sticks. I use it regularly for quick weeknight fish dinners, especially when my fishing friend brings us walleye or crappie.
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What Food Works Best with Slow Carb Breading?
The main food that people say they miss most when on a slow carb or keto diet is bread. In fact there is some 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).
The recipe below gives you the crispy texture for lightly fried foods without the carbs. I use it most often on fish or vegetables.
Slow Carb Breading for Fish Recipes
I’ve been on a high-protein-low-carb diet for years now (nuanced versions of slow carb, low carb, & ketogenic) and early on in this way of eating my dinner proteins focused on chicken, beef and pork.
I like fish and it is reallly quick and easy to cook, but often the fish dishes tasted pretty blah, especially if made without sauces or breading.
Using this chicharron-parmesan 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 (thanks Greg!)
I have a food memory of a Fried Oyster Po’Boy from San Francisco that I’d like to emulate sometime soon. This breading mix might be perfect for that dish!
Low Carb Breading for Vegetables
The low carb chicharron-parmesan breading mix also works well on a range of vegetables. My favorites include:
- fried zucchini sticks,
- fried cheese sticks,
- vegetable fritters,
- Fried green tomatoes
Substitutions for Pork Rinds in the Mix:
The recipe card in this post uses pork rinds (chicharonnes). If you don’t like pork rinds this combination of ingredients 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.
How to Make Slow Carb Breaded Fish
The ingredient and recipe details are listed in the recipe card below. In short, crush pork rinds and mix with Parmesan and pepper. Dip fish filets in beaten egg, then coat in the pork rind mixture. Pan-fry in hot oil for a few minutes per side until golden and crisp. Don’t move the filets until the crust sets.
FAQ
A mix of Parmesan cheese, golden flaxseed meal, and almond flour works as a substitute. The texture is slightly different but still gives a good crust.
Any mild white fish: cod, tilapia, walleye, crappie, or halibut. The breading also works on salmon but the stronger fish flavor competes with the Parmesan.
Yes. Spray the breaded fish lightly with oil and air fry at 400°F for about 8 to 10 minutes, flipping halfway through.
What oil should I use for frying?
Refined olive oil, avocado oil, or ghee work best for higher heat. Extra virgin olive oil has a lower smoke point and can burn if the pan gets too hot.
Zucchini sticks, green tomatoes, cheese sticks, and vegetable fritters all work well. Cut vegetables into uniform pieces so they cook evenly.
Check out this comprehensive checklist of allowed foods (plus forbidden foods) on the slow carb diet (4-Hour Body Diet by Tim Ferriss). Includes a ton of breakfast and dinner recipes.
Low Carb Breading Mix (used on fish filets)
Equipment
- 2 mixing bowls
- 1 large skillet Non-stick
- Spatula Fish spatulas are good but not necessary
Ingredients
- ½ cup crushed pork rinds aka chicharonnes
- ⅓ cup shredded Parmesan cheese
- 1 tsp pepper or to taste
- 1 large egg
- 2 Tbsp olive oil use ghee if you have it for high temp cooking; if not use “refined” olive oil
- 4 6 oz fish filets I used cod but any white fish is fine
Instructions
- 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)1/2 cup crushed pork rinds
- Combine the crushed pork rinds, the shredded Parmesan cheese and the pepper in a medium sized bowl. Mix well.1/3 cup shredded Parmesan cheese, 1 tsp pepper
- In another bowl, use a whisk or fork to stir up the egg (use 2 eggs if your filets are large)1 large egg
- Heat the oil over medium-high heat in a non-stick skillet. Extra virgin 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)2 Tbsp olive oil
- 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.4 6 oz fish filets
- 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!
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