Irresistibly Crispy Keto Fish and Chips Recipe – Guilt-Free & Delicious!

These keto fish and chips are crispy, golden, and taste just like the pub-style version without the carbs, deep frying, or gluten! This recipe offers a satisfyingly crunchy and flavorful alternative to traditional fish and chips, perfect for those following a ketogenic or low-carb diet. Pan-fried to perfection with a crunchy pork rind panko or almond flour coating, these fried cod filets are paired with homemade tartar sauce and keto-friendly fries for the ultimate clean comfort food.

Why This Recipe Works

This keto fish and chips recipe has become a family favorite around here, easy enough for a weeknight, but so satisfying it feels like takeout (without the crash). It delivers the satisfying crunch of classic fish and chips without the carb overload. No soggy coating. No weird texture. Just flaky white fish sealed in a crunchy crust. If you've been missing fish and chips since going keto or Whole30, you're in for a treat.

Key Ingredients and Substitutions

Fish

Wild-caught cod filets: This is a go-to choice for a flaky, neutral-tasting base.
Fish swaps: Any firm white fish works.

Coating

Pork rind panko: Ground pork rinds that mimic crispy breadcrumbs, without the carbs. Zero carb and Whole30 compliant. Look for a clean brand if following Whole30.
Almond flour: I use superfine almond flour. Almond flour can be used in place of pork panko, but it won’t be as crispy.
Whey protein powder: A mix of finely ground almond flour and unflavored whey protein powder gives you the perfect light and crispy texture. Make sure to use isolate (very low-carb), and not concentrate.

Oil

Avocado oil: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.
Ghee: Ghee is a good substitute for the oil.

Fries

Parsley roots: We're using these low-carb fries which are made with parsley roots as opposed to rutabaga (swede), kohlrabi, celeriac or turnip meaning the carbs are much lower, and guys, they taste the best. If you’ve not tried parsley roots before, here in the UK I get them from Ocado or Natoora. They taste a bit like a parsnip but not as sweet. Once you try them, I guarantee you’ll have them on repeat order in your shopping basket!
Jicama: Jicama is a root vegetable, which shares the same color and shape as a turnip. However, they are low in carbs and is great for KETO.

Seasoning

Kosher salt, black pepper, garlic powder, and dried thyme: A simple yet flavorful combination to enhance the taste of the fish. Sometimes, I add a pinch of paprika.
Old Bay seasoning, dried parsley, garlic powder and salt/pepper: Add a kick of flavor with these seasonings.

Batter

Sparkling water: Using sparkling water as opposed to commonly used cream in most keto recipes makes the batter super light.

Step-by-Step Instructions

Preparing the Fish

Pat the fish filets completely dry with paper towels. Pat the cod fillets dry before placing in the egg mixture. Pat the cod fillets dry.
Season both sides with salt and pepper.

Setting Up the Dredging Station

In a small container, beat the 2 eggs.
In another container, add the pork rind panko or almond flour. You can also combine the almond meal, and Tony's (or other seasoning) and place on a plate or shallow dish for dipping the fish.
Whisk the eggs in a medium bowl. In a seperate bowl, mix the almond flour, Old Bay seasoning, dried parsley, garlic powder and salt/pepper.
In a shallow bowl, whisk the egg with salt, pepper, garlic powder, and dried thyme.

Coating the Fish

First, dip in the egg, then dip in the pork rind panko or almond flour, pressing to adhere. Repeat with all fish filets. With one hand, dip the fish into the egg bowl, coating the entire fillet, then transfer the almond flour mixture with the other hand. Place coated fish on a platter and repeat until all fillets are coated.
Place it on a cutting board and sprinkle both sides with the almond flour, ¼ cup per fillet, pressing with your hands to help the coating adhere. I find that this method works better than dredging the fish in the almond flour. When dredging, the almond flour that remains in the bowl becomes soggy, sticky, and pretty much useless.
Dip each fish fillet into the egg mixture. Place each fillet on a cutting board and sprinkle both sides with almond flour.

Pan-Frying the Fish

Heat a cast iron skillet or large nonstick frying pan over medium heat for 5 minutes. Add in the avocado oil and heat for 1 more minute. Pour avocado oil into a large nonstick frying pan, enough to reach about ½ inch high. Heat over medium-high heat until hot, 3-5 minutes.
Add in the coated fish filets. Cook for 4-5 minutes, then flip when golden brown and cook another 2-4 minutes until the fish has an internal temperature of 125ºF. Carefully place the fish fillets in the pan (work in batches if necessary). Cook until their bottom is golden brown and crisp, 3-4 minutes. Flip the fish. Lower the heat to medium. Cook until crisp and cooked through, about 3-4 more minutes. Fry for 6 - 8 minutes (depending on the thickness of your fish) or until crisp and golden on the outside and cooked through on the inside.
Remove from the heat, sprinkle with fresh salt, and let the filets rest on a wire baking rack. This will keep them extra crispy and prevent a soggy bottom!
Serve warm.
Carefully placing in the oil. Once the top is browned, flip the fillet and continue to fry until the thickest point reaches 145°F.
Use a slotted spoon to remove the fish from the hot oil. Repeat for the remaining fillets.

Air Frying the Fish

Spray the air fryer with cooking spray and cook at 390°F for 14-15 minutes. Cook in the air fryer. Spray the fillets with cooking spray before and during cooking. Shake the air fryer basket halfway through cooking. Flip the fillets halfway through cooking to ensure the whole fillets gets a nice crisp.
After the first 8 minutes, open the air fryer and flip the fish fillets and spray with cooking spray. Place the basket back in the air fryer and continue cooking.

Baking the Fish

If you prefer to bake the fish, arrange the coated fillets on a greased parchment-lined baking sheet (use high-temperature parchment), liberally spray them with oil, and bake until crispy on the outside and cooked through on the inside. Spray them again after flipping.
In my oven, this takes about 10 minutes per side at 400°F. Place the coated cod fillets onto a baking sheet coated with cooking spray.

Making Keto Fries

Parsley Root Fries: Cook in the microwave for 4 to 6 minutes or until al-dente. (The length of time will depend how fresh your parsley roots are and also how thick you cut them so start at about 1 1/2 mins and increase in 30 second increments.) You want them almost cooked but with a good bite left so when added to the hot oil, you’re simply crisping the outside.
Pour about 3 cups of oil in a small but deep sauce pan, or as much as you need to fully cover the fries and later to also fit the fish fillets, one at a time. (Note: I only included a small part of the oil in the nutrition facts as most will be discarded.) Heat the oil to very hot, about 180 °C/ 355 °F. When hot, add the parsley fries using a slotted spoon and fry for 5 to 10 minutes until golden. Once cooked, using a slotted spoon, transfer to a plate or tray lined with paper towel to get rid of any excess oil.
Jicama Fries: Add the sliced jicama pieces to a large bowl. Cover with olive oil and salt/pepper. Mix until everything is combined. Spread out on a baking sheet so they aren't crowded. Bake in a 400F oven for 25-30 minutes.

Making Keto Batter

Combine the whey protein, baking powder and salt in a bowl. Make a well in the centre.
Add the egg and gradually add the sparkling water (or use low-carb beer), using a hand balloon whisk stir until well combined, then whisk through the egg.

Tips for the Perfect Keto Fish and Chips

Pat the fish dry: This is crucial for achieving a crispy coating.
Use a wire rack after cooking: Don't skip this step! It prevents the fish from getting soggy.
Maintain oil temperature: Ensure the oil is hot enough before adding the fish to achieve a crispy exterior.
Don't overcrowd the pan: Cook the fish in batches to maintain the oil temperature and ensure even cooking.
Use a thermometer: I can’t stress enough the importance of using a meat thermometer any time you cook meat. I use this wired meat thermometer to monitor the fish right after I put it in the oil until it reaches 145°F.
Best served immediately: This keto fish & chips meal is best served immediately.

Serving Suggestions

Homemade tartar sauce: A classic pairing for fish and chips.
Lemon wedges: Add a touch of acidity to brighten the flavors.
Herby slaw: A refreshing side dish to complement the richness of the fried fish.
Sugar-Free Ketchup: Serve warm with mayonnaise, Sugar-Free Ketchup and lemon wedges to serve.
Feeling fancy? Add a few lemon wedges and herby slaw for the full fish-and-chips experience at home.

Storage and Reheating

Storage tips: You can keep the leftovers in an airtight container in the fridge for up to 3 days.
What’s the best way to reheat leftovers? Pop them in a 375ºF air fryer or skillet for a few minutes to revive that crunchy exterior. Reheat them uncovered in a 350°F oven.

Nutritional Information

Nutrition is calculated for 1 piece of cod and a 1/2 cup serving of jicama fries (8 NET CARBS). Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners.

*Oil for frying is NOT included in the nutrition facts. *Be sure to use an oil that can withstand high heat and doesn’t have an overwhelming taste.

Read also: Easy Low-Carb Cheese Crackers

Read also: Magnesium Supplements for Keto

tags: #keto #fish #and #chips #recipe