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Freshly baked fish has long been a favorite of mine, and these fish fingers are reminiscent of one of my favorite childhood meals, only much tastier and perfect for a keto diet!
They taste best fresh out of the oven, with a squeeze of lemon and dunked into this delicious and easy chimichurri mayonnaise.
To get a crispier coating, try preheating a heavy based baking tray first before cooking the fish, or transfer them to a hot grill for the last minute of cooking.
Note: This chimichurri sauce recipe is from The KetoDiet Cookbook and the KetoDiet App.
Hands-on Overall
Nutritional values (per serving)
Net carbs3 grams
Protein29.6 grams
Fat40.1 grams
Calories495 kcal
Calories from carbs 2%, protein 24%, fat 74%
Total carbs5.3 gramsFiber2.3 gramsSugars1 gramsSaturated fat5.6 gramsSodium811 mg(35% RDA)Magnesium92 mg(23% RDA)Potassium717 mg(36% EMR)
Ingredients (makes 2 servings)
- 250 g white fish such as cod, cut into slices (8.8 oz)
- 1 large egg, lightly beaten
- 1/3 cup almond flour (33 g/ 1.2 oz)
- 1/2 tsp sea salt
- 1/2 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- 1/4 cup paleo mayonnaise (55 g/ 1.9 oz) you can make your own
- 1 1/2 tbsp chimichurri (23 g/ 0.8 oz)
Homemade chimichurri sauce:
- 1 large bunch fresh parsley (60 g/2.1 oz)
- 1/4 cup fresh oregano (15 g/0.5 oz)
- 4 cloves garlic, chopped
- 1 small red chile pepper, seeds removed
- 2 tbsp apple cider vinegar or fresh lime juice (30 ml)
- 1/2 cup extra-virgin olive oil (120 ml/ 4 fl oz)
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Preheat oven to 210 °C/ 410 °F (conventional), or 190 °C/ 375 °F (fan assisted). Beat egg in a small, shallow bowl. To create the "breading", mix dry ingredients in another shallow bowl or plate.
- Cut fish fillets into “fingers” about an inch (2.5 cm) wide.
- Line and grease a baking tray. Place the fish in the egg, coating all sides, and then transfer to the almond meal mix, and toss to cover. Shake off excess breading.
- Place on the tray, and continue with remaining fish. Bake 6-8 minutes and then turn, and bake another 5 minutes, or until golden brown.
- To make the chimichurri, place all the ingredients in a blender and process until smooth.
- To make the chimichurri mayo, combine mayo and chimichurri together in a small bowl. The leftover chimichurri can be refrigerated in an airtight container for up to 1 week.
Serve the fish fingers immediately with the mayo and wedges of lemon. Optionally, serve with a bowl of dressed greens.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Fish, cod, Atlantic, raw |
| 0 g | 22.3 g | 0.8 g | 103 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 1.5 g | 3.6 g | 8.8 g | 98 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Onion powder, spices |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Paprika, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Mayonnaise |
| 0.2 g | 0.3 g | 22.8 g | 204 kcal |
| Chimichurri Sauce (KetoDiet app) |
| 0.5 g | 0.1 g | 5.2 g | 50 kcal |
| Total per serving |
| 3 g | 29.6 g | 40.1 g | 495 kcal |
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