Introduction
Fish and chips, a British comfort food staple dating back to the 1860s, has been reinvented for the modern health-conscious era. While the original version emerged from London's working-class neighborhoods during the Industrial Revolution, this keto adaptation speaks to our contemporary understanding of nutrition without sacrificing the soul of the dish. The traditional wheat flour batter has been cleverly replaced with almond flour, which creates an extraordinarily crispy coating when fried, while cauliflower, the versatile low-carb vegetable, transforms into convincing chips that would impress even the most traditional fish and chips enthusiast.
Ingredients
• 1.5 pounds fresh white fish fillets (cod, haddock, or halibut)
• 2 cups fine almond flour
• 2 large eggs, beaten
• 1 tablespoon garlic powder
• 2 teaspoons sea salt, divided
• 1 teaspoon black pepper
• 1 large head cauliflower, cut into French fry-sized strips
• 3 tablespoons olive oil, divided
• 1 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/4 cup fresh parsley, finely chopped (optional for garnish)
• 1 lemon, cut into wedges for serving
Step 1:
Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.
Step 2:
Toss cauliflower strips with 2 tablespoons olive oil, 1 teaspoon salt, paprika, and onion powder. Spread on one baking sheet in a single layer. Roast for 25-30 minutes, flipping halfway through.
Step 3:
While cauliflower roasts, set up breading station: combine almond flour, garlic powder, remaining salt, and pepper in one shallow dish; beaten eggs in second dish.
Step 4:
Pat fish fillets completely dry with paper towels. Dip each fillet in egg, then coat thoroughly in seasoned almond flour mixture.
Step 5:
Place breaded fillets on second prepared baking sheet. Drizzle with remaining olive oil.
Step 6:
When cauliflower is halfway done, add fish to oven and bake for 12-15 minutes until golden and fish flakes easily.
Q: Can I make this in an air fryer?
A: Yes, cook cauliflower at 400°F for 15 minutes and fish for 8-10 minutes, working in batches if needed.
Q: How do I know when the fish is done?
A: Fish should be opaque and flake easily with a fork when done.
Q: Can I freeze the breaded fish?
A: Yes, freeze uncooked breaded fillets separated by parchment paper for up to 1 month.
• For best results, pat fish fillets completely dry before breading.
• Almond flour can be substituted with crushed pork rinds for an even lower carb option.
• Choose firm white fish that holds together well when cooking.
• Ensure cauliflower pieces are uniformly sized for even cooking.
• Contains nuts (almond flour) and eggs.
• Suitable for keto, gluten-free, and low-carb diets.
Serve fish hot with cauliflower fries, garnished with fresh parsley and lemon wedges.
Store leftovers separately in airtight containers in refrigerator for up to 2 days. Reheat in oven at 350°F for best results.
Start cauliflower first as it takes longer to cook. Prepare breading station while cauliflower roasts.
- Ensure fish is completely dry before breading for better coating adhesion
- Don't overcrowd the cauliflower on baking sheet to achieve crispiness
- Check fish doneness by seeing if it flakes easily with a fork
Try using crushed pork rinds instead of almond flour for coating, or use different seasonings like Old Bay or Cajun spice blend for variety.
Serve with sugar-free tartar sauce or lemon aioli. Pair with dry white wine or sparkling water with lemon.
Available year-round, best with fresh seasonal fish.
Contains tree nuts (almond), eggs. Fish allergen present. Suitable for gluten-free and dairy-free diets.
