Looking for something fun and crispy for dinner? These oven-fried Keto fish sticks with a pork rind, Parmesan, and almond flour “breading” are sure to be a new family favorite!
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Keto Fish Sticks
I think white fish gets unfairly labeled as bland and boring. While salmon is getting all the attention, yummy varieties like cod or mahi-mahi are overlooked.
Sure, this type of fish doesn’t have an overwhelming flavor all on its own… that’s what makes it such a wonderful blank canvas! You can roast white fish fillets with vibrant flavors like lemon and garlic, serve them drenched in a rich and creamy sauce, or coat them in a low carb breading and roast up some amazing Keto fish sticks.
If you’ve been looking for a fun new option for dinner, look no further. These sticks are amazingly crunchy on the outside, hot and flaky on the inside, and the perfect shape to dunk in the sauce of your choice.
So whether you thought fish sticks were best left in the frozen food aisle or have been wondering what to make with white fish fillets, these low carb fish sticks are just what you need. They’re simple to make, so yummy, and sure to become a new family favorite!
Which Fish Is Best For Keto?
Wondering what kind of fish is best for a low carb diet?
In fact, most fish and seafood are great options when you’re eating Keto! They’re naturally high in protein with little to no carbs per serving. That’s hard to beat.
Serve fish alongside healthy fats like avocado, drenched in a butter sauce, or with a mayonnaise-based dipping sauce, and you’ll have yourself a perfectly rounded meal.
So the next logical question would be: which fish is best for Keto? And the answer is… pretty much all of them!
Like always, it’s better to eat wild-caught fish than farmed fish. But if you’re looking for a great source of protein that’s low in carbs, fish is always a good option.
That includes flaky white fish like we use in this recipe!
Carbs In Fish Sticks
Traditional fish sticks that are battered in bread crumbs and deep fried are, as you might imagine, not very Keto friendly. In fact, one fish stick could have anywhere from 12-18 grams of carbohydrates depending on the size.
Three Keto fish sticks, on the other hand, only have 2 grams of carbs and 1 gram of fiber. That’s only 1 net carb total!
I like to enjoy about six in a serving, which will bring me to 2 net carbs. That’s the same amount as a third to a half of a traditional fish stick… talk about an improvement.
What To Serve With Keto Fish Sticks
I always serve my fish sticks with a tasty dipping sauce. For me, that’s half of the fun!
If you ask me, you can never go wrong with a Keto thousand island dressing. Or, try some homemade ketchup if that’s more your style.
For my sides, I either like to keep it light and fresh with a salad or steamed vegetables, or I go full comfort-food-mode! In the latter case, I’ll usually make my cauliflower potato salad or cauliflower tater tots.
Because of their mild flavor, these Keto fish sticks will go well with almost anything!
Can You Store Leftover Keto Fish Sticks?
This oven-fried finger food is going to be best when it’s fresh and hot out of the oven. The breading will be crispy, the fish will be hot and flaky, and it will be so delicious!
But if you find yourself with some leftovers, you can absolutely store them for a future meal. I recommend keeping them in an airtight container in the refrigerator for up to 4 days.
When you’re ready to eat them, try slowly reheating them in the oven to keep the breading crispy.
How To Make Keto Fish Sticks
Preheat the oven to 375 degrees.
Cut the fish fillets into fish stick sized pieces.
Place the almond flour, garlic powder, plus salt and pepper to taste in a shallow bowl or plate, then stir to combine.
Add the pork rind crumbs and parmesan cheese to a shallow dish or plate, then stir to combine.
In a small bowl, beat together the egg and heavy whipping cream.
One at a time, toss the fish sticks in the almond flour mixture.
Next, submerge the sticks in the egg mixture.
Finally, toss the fish sticks in the pork rind and Parmesan mixture and place them on a baking rack over a large baking sheet.
Place the fish sticks in the oven and bake for 18-20 minutes until cooked through and crispy.
Serve with your sugar free ketchup or your favorite keto friendly dipping sauce.
Other Dinner Options From The Keto Option That You Might Like
Scallops in Garlic Cream Sauce
Keto Fish Sticks
Equipment
Ingredients
- 1 ½ pounds thick white fish fillets we used Cod
- 1 bag pork rinds crumbs or regular pork rinds crushed into fine crumbs
- 3 tablespoons parmesan cheese grated
- ½ cup almond flour
- ½ teaspoon garlic powder
- 1 large egg
- 2 tablespoons heavy whipping cream
- Salt and pepper to taste
Instructions
- Preheat the oven to 375 degrees.
- Cut the fish fillets into fish stick sized pieces.
Place the almond flour, garlic powder, plus salt and pepper to taste in a shallow bowl or plate, then stir to combine. - Add the pork rind crumbs and parmesan cheese to a shallow dish or plate, then stir to combine.
- In a small bowl, beat together the egg and heavy whipping cream.
- One at a time, toss the fish sticks in the almond flour mixture.
- Next, submerge the sticks in the egg mixture.
- Finally, toss the fish sticks in the pork rind and Parmesan mixture and place them on a baking rack over a large baking sheet.
- Place the fish sticks in the oven and bake for 18-20 minutes until cooked through and crispy.
- Serve with your sugar free ketchup or your favorite keto friendly dipping sauce.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.