These keto fish tacos offer a delightful and healthy alternative to traditional tacos, perfect for those following a low-carb or ketogenic diet. By making a few smart substitutions, you can enjoy the flavors you love without the carb overload. This recipe is incredibly versatile, allowing for various modifications to suit different dietary needs and preferences.
Are Fish Tacos Keto-Friendly?
Traditional fish tacos are often not keto-friendly due to the use of corn or flour tortillas and breaded fish, which can significantly increase the carb count. However, this recipe utilizes low-carb tortillas and breading alternatives, such as crushed pork rinds and almond flour, to keep the net carbs to a minimum, typically around 4 net carbs per taco.
Ingredients and Substitutions
Here's a breakdown of the key ingredients and potential substitutions to customize your keto fish tacos:
The Fish
- Type of Fish: Cod or Alaska Pollock loins are recommended due to their mild taste and firm texture. Other suitable options include sea bass, catfish, pollock, snapper, haddock, tilapia, or even salmon.
- Preparation: The fish can be fried, air-fried, baked, or grilled. For a crispy coating, a breading made from crushed pork rinds and almond flour is ideal.
- Seasoning: A blend of sea salt, garlic powder, chili powder, and cayenne pepper adds flavor to the fish. Taco seasoning can also be used, but be sure to check the label for added sugars or unnecessary additives.
Keto Tortillas
- Homemade Keto Tortillas: These are a great option for a corn tortilla-like texture and can be made with ingredients like mozzarella dough.
- Store-Bought Keto Tortillas: Several brands offer low-carb tortillas, such as Carb Counter street taco tortillas or Siete Tortillas.
- Lettuce Wraps: For a very low-carb option, use large lettuce leaves instead of tortillas.
Tomato-Avocado Salsa
- Ingredients: Grape or cherry tomatoes, avocado, cilantro, lime juice, red onion (optional), sea salt, black pepper, and jalapeno (optional).
- Preparation: Combine all ingredients in a bowl and refrigerate for a few hours to allow the flavors to meld. Add the avocado just before serving to prevent browning.
Chipotle Fish Sauce
- Ingredients: Mayonnaise (preferably a mild-tasting real mayo or homemade 5-minute mayo), sour cream (or coconut cream for dairy-free), lime juice, chipotle peppers in adobo sauce, and ground cumin.
- Preparation: Mix all ingredients in a bowl, adjusting the amount of chipotle peppers to your desired level of spiciness.
Other Toppings
- Shredded cabbage or slaw
- Avocado slices
- Jalapeno slices
- Cilantro
- Sour cream or coconut cream
Step-by-Step Instructions
Here's a detailed guide to making your own keto fish tacos:
Preparing the Fish
Cut the fish: Cut the fish fillets into smaller pieces, about the size of fish sticks, or dice into bite-sized pieces.
Bread the fish:
- In a shallow bowl, combine crushed pork rinds, blanched almond flour, sea salt, garlic powder, chili powder, and cayenne pepper.
- In a separate bowl, whisk the eggs.
- Dredge the fish in the eggs, then coat it thoroughly with the pork rind mixture.
Cook the fish:
- Air Fryer: Preheat the air fryer to 380°F (193°C). Spray the basket with nonstick cooking spray. Place the breaded fish in the basket and cook for 10-12 minutes, until golden brown and crispy.
- Skillet: Heat about ½ inch of avocado oil in a large skillet over medium heat. Carefully place the breaded fish in the hot oil and cook for 3-5 minutes per side, until golden brown and cooked through.
- Oven: Bake at 375°F or 400°F for about ten minutes or until browned.
Prepare the toppings: While the fish is cooking, prepare the tomato-avocado salsa and chipotle fish sauce according to the recipes provided. Shred the cabbage or prepare your favorite slaw.
Assembling the Tacos
- Warm the keto tortillas according to package instructions or by wrapping them in foil and heating them in a low oven.
- Place a portion of the cooked fish in each tortilla.
- Top with tomato-avocado salsa, chipotle fish sauce, shredded cabbage, and any other desired toppings.
- Serve immediately and enjoy!
Tips and Variations
- Dairy-Free/Paleo: Use coconut cream instead of sour cream and paleo-friendly tortillas.
- Fish Taco Bowls: Replace the tortilla with cauliflower rice or a mix of cauliflower rice and green lettuce for a bowl version.
- Keto Shrimp Tacos: Substitute the fish with shrimp cooked in oil with salt, pepper, and paprika.
- Make it spicy: Add more chipotle peppers to the fish sauce or include jalapenos in the salsa.
- Crush the pork rinds finely: Ensure the pork rinds are very finely crushed for better adhesion to the fish. A food processor works best for this.
- Don't overcrowd the pan: When frying the fish, cook it in batches to avoid overcrowding the pan, which can lower the oil temperature and result in soggy fish.
- Fresh oil: If you need to fry the fish in multiple batches, consider using fresh oil for the third batch to maintain optimal crispness.
- Marinate the fish: Marinating the fish before cooking can enhance its flavor.
- Serve with a side: These cod fish tacos are great as a lighter lunch or you can add sides to it for a full dinner.
Storage and Reheating
- Store the salsa, taco sauce, and slaw separately in the fridge for up to 2 days.
- Store the fried fish in the freezer for 1 to 2 months.
- Reheat leftover fish on a baking sheet in a 350-degree oven for 15 to 20 minutes or until heated through.
Nutritional Information
Nutritional information is approximate and may vary based on specific ingredients and preparation methods. Always calculate based on the specific ingredients that you are using.
Read also: Choosing Fish on Keto
Read also: Healthy Fish Recipes