The tastiest nutrient dense keto fish fritters!
Nutrient dense foods seem to be a trend in my last few posts but I guess that it is just a normal reaction from my practice and constantly having to fix all the health issues derived by a diet lacking in real, nutritious foods.
Plus I love good food, and that to me means both tasty and healthy!
These nutrient dense keto fish fritters boast a few of my favorite nutrient dense foods:
Sardines: a no carb, Omega 3 rich food which is also low in calories and high in minerals! Yay!
Eggs: Vitamins, Minerals and good fats. Just choose the right egg (pastured and organic) and you can have the perfect food!
Coconut: Coconut oil is one of the most stable cooking oils, with a 350F smoke point. It also provides a ton of other health benefits, and some really good medium chain fats!
The perfect sauce
I like my fritters just plain or with a sprinkle of sea salt, but if you enjoy pairing them with a dip, I would try my delicious Keto Paleo Tzatziki Sauce. A match made in heaven!
- Serves: 12 patties / 4 portions
- Serving size: 3 patties
- Calories: 269
- Fat: 23 gr fat -
- Carbohydrates: 1.8 gr net carbs -
- Fiber: 2.2 grams fiber-
- Protein: 16 gr Protein -
- 6oz sardines in oil drained.
- ½ cup psyllium
- 4 eggs, beaten
- 2 cups of cilantro
- ½ tsp salt
- ½ cup of coconut flour for dredging.( I like this one)
- 4 Tbs coconut oil for frying. (this is a good one)
- In a medium bowl, mush the sardines with a fork, until all broken up into small pieces.
- Now add the salt, psyllium and the beaten eggs, mix well and let rest for 5 minutes.
- In the meantime you can wash and trim your cilantro, then chop it as fine as you would like. In this case I left it quite coarse, so it would keep its distinctive flavor prominent.
- Add the cilantro to the bowl and mix well.
- After the dough is smooth and spongy, start forming the patties. It should yield 12 patties, about 2" in diameter and ¾ inch thick.
- Dredge the patties lightly in coconut flour.
- In a small ceramicor nonstick skillet heat up 1 tbs of coconut oil at the time and fry 3 patties.
- Cook the patties from 3 to 4 minutes each side, flattening them a bit with a spatula.
- Wipe the pan clean between batches so the flour remains will not burn.
- Let the patties rest on a piece of paper towel until ready to serve.
- Can be served hot or cold, can be reheated in the oven.
I don’t have psyllium and do not have any interest in purchasing another product at this time. What else could be used in place? Almond flour, coconut flour, flax seed meal, xantham gum? Pork rinds? Just looking to see what the purpose is of it here….
Hey Carly, the purpose is to bind + add fiber! Fiber is very important on a Keto diet, and we never really get enough!
You could use coconut flour with almost the same results I think!! Let me know!
Coconut flour and psyllium husk in fritters? Sounds delicious to me. I typically have my sardines mashes with a keto hollandaise sauce.
YUM!! Do you have a recipe for the hollanadise that I can link to?
What about those of us who can’t eat eggs? With the psyllium, is it necessary for another binder like eggs? If so, what else can be used? These sound delicious!
Jennifer you can try without eggs, it might be more crumbly but it should work.
Maybe a little flax with water? Think that’s a typical egg replacement
Do these freeze well? If so, this would make an excellent emergency lunch for when I don’t have any leftovers from dinner the night before.
Emerald, I never tried to freeze them, but I suspect they would.
I would them heat them up in the oven!!
I want to try this. I am cringing at the idea of eating sardines … I don’t know why as I like most seafood and fish. We don’t care for cilantro so would another herb work out as well?
Parsley would work!!