Crispy Fried Fish – AIP, Paleo, Whole 30, Keto
In my 20’s I sure loved a trip to the local pub, where I would enjoy a Guinness or Murphy stout paired with a hot crispy plate of freshly fried fish and chips.
Beer battered food with beer. That’s how I rolled.
Nowadays, there’s not so much rolling around in beer-slathered-nibbles happening anymore…but rather in veggies and coconut flour and and healthy fats.
Which I think is sexier anyway.
But! Us paleo-ites are notorious for craving the foods of the good-ol-days where we gobbled gluten and processed foods and guzzled hooch with reckless abandon.
And! This is when we need to get a bit more creative with the ingredients we’re allowed and also the techniques we utilize.
So! Here are those steps and ingredients to get you a simply deliciously crispety fried fish that will leave you wanting not for ye olde soybean oil and gluten coated fritters. These babies are friendly for AIP, Paleo, Whole 30, and Keto diets.
For a golden, crisp crust reminiscent of the beer-batter-days, we need to start with a dry fish filet.
Yep, fish first. And I like to set them out on my counter for about an hour before battering them so that I can get them close to room-teperature. This step decreases the chance of having a burnt crust and a cold/raw center, and will help to create a deliciously flaky and tender-centered filet o’ fish.
After you’ve cleaned your filets, set them on a doubled-up snazzy kitchen towel or paper towels.
Then top them with another layer of towels. This step is important as it absorbs excess moisture from the fish, which in turn will mean no water sneaking out of the filet onto your batter during cooking. A non-soggy batter is a crispy batter.
The second step is a good crust. For this little fishy, we’re going to go with dusting the filets with equal parts coconut flour and arrowroot starch…seasoned well of course!
Now that your filets are slightly dry and your fish-fryin’-dust is ready to fly (say that three times fast)…
Get your high-heat-withstanding avocado oil into a cast-iron skillet or ceramic non-stick pan, and turn the heat to about medium high. If the oil is too cold you will get soggy bottomed fish (ewwwwwwwwww) and if its too hot, the coconut flour will burn before the fish is cooked through (ahem…ewwwwwww).
A splatter screens comes in handy while frying anything up stove-top. “Hello” to cleaner counters, floors, range, clothes, and goodbye to arm burns from all that popping fat!
Alternately, you can use an electric deep fryer and save yourself from losing the “guess the temperature game”, but if you are seasoned with your skillet and stove-top skills, that’ll do just fine, my dear.
Coat each filet generously with the fish fry dust, and slide gently into the hot oil.
You should be able to cook two or three filets at a time on the stove-top, and one to two in your fryer, depending on the size of either. Just don’t get overzealous and overcrowd the fryin’ fishies or they will recuce the heat of your oil and you, again, will have soggety fish. Blech.
You’re looking at about 3 to 4 minutes per side for 2″ thick filets. If you flip the fish over and notice the crust isn’t all that crusty yet, you can turn it back over if you need to. Just be gentle and try to only flip the filets once. The batter can tend to slip off if you’re not careful. I like to use a fish turner for this step.
Allow cooked pieces to drain of excess oil on a kitchen or paper-towel-lined surface for a minute or so.
These filets are superb with the pictured No-Brassica Cole Slaw and also with AIP Tartar Sauce:
Mix 1/4 cup of my No-Mess No-Egg Mayo with 1 to 2 Tb lemon juice, 1 Tb chopped capers (Mediterranean Organic is a good clean brand), and 1 to 2 Tb either chopped up sauerkraut or my Raw & Easy Paleo Pickles. Also, a couple dashes of dried dill and a tsp of dried parsley.
And THAT stuff is a staple ’round these parts darlin’.
Enjoy, my friend!
- 3 to 4 filets Cod, 4-5oz each, set at room temperature for a hour
- 1/4 cup Coconut flour
- 1/4 cup Arrowroot starch
- 1/8 tsp Garlic powder
- 3/4 tsp Himalayan salt
, or to taste
- 3/4 cup Avocado oil
- Wash filets under cool water. Shake excess moisture and lay them in a single layer on doubled up kitchen towels
or paper towels. You want to have a little bit of moisture left on them so that the coating sticks. (Dabbing and rubbing a few drops of water on the filets right beforehand also helps!)
- In medium mixing bowl
, stir together flours and seasonings well. Taste a tiny pinch to see if you desire more seasonings.
- Heat a cast iron skillet or ceramic nonstick pan over medium-high heat. Add avocado oil to pan and allow to come to about 350 F. (You should not really have to measure the temp, as this is shallow frying. Just be sure not to make it too cool or hot. You will know the oil is ready when it gently sizzles when you sprinkle a pinch of your flour mixture into it. If it doesn't sizzle, the oil is too cold. If it burns, then you need to turn the heat down and wait a few minutes to test again.)
- A splatter screen
is very useful here in preventing hot oil spatter burns and messes.
- Alternately, use a compact electric deep fryer
for more accurate and safer food frying.
- Dredge the filets in the coating, patting the mixture onto the fish a little bit to get it to stick (it can be a little finicky as its a delicate coating).
- Gently slide in the filets one at a time, ensuring not to overcrowd the pan. Fry in batches if necessary to keep oil temperature high enough to crisp the fish.
- Using a silicone fish turner
, gently flip the filets over after 4 minutes, and cook another 3 to 4 minutes or until exterior is golden-crisped and fish is cooked through in center. Be careful not to overcook or the fish will become tough and rubbery.
- Set finished filets on a plate lined with clean doubled-up kitchen or paper towels. This absorbs excess oil and makes for a crispier crust.
- If a thicker coating is desired, whisk together a "gelatin egg" (1 Tb gelatin plus 3 Tb room temperature water), allow to rest for a few minutes, then brush it thinly on the filets just before coating in the flour mixture.
- Serve with AIP Tartar Sauce: Mix 1/4 cup of my No-Mess No-Egg Mayo, with 1 to 2 Tb lemon juice, 1 Tb chopped capers (Mediterranean Organic is a good clean brand), and 1 to 2 Tb either chopped up sauerkraut or my Raw & Easy Paleo Pickles. Also, a couple dashes of dried dill and a tsp of dried parsley.
35 Comments
Cristina Maria Curp
Noms! I sure love a good fried fish!
Samantha Jo Teague
Thanks Cristina! Me tooooooo. And fried shrimp…with cocktail sauce with lots of horseradish. I need to re-make some of that stuff soon too 😀
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Louise
This was great, thank you.
Samantha Jo Teague
I’m so happy that you enjoyed the recipe! You’re very welcome Louise. 🙂 Have an awesome day.
Nicolene
How do you coat the fish with the flour mixture? You don’t mention it in the recipe. Not much is sticking to my fish. The taste is great though.
Samantha Jo Teague
Hi there, Nicolene.
Thank you for mentioning the omission, I’ve updated the recipe. 🙂
Sorry its not sticking much! This is such a light dusting that it creates kind of a fragile crust. AIP substitutions can be a little finicky! You could try dabbing the fish with a tiny bit of water before coating it. Another method (which I haven’t posted cause it doesn’t stick every time / not fail-safe) is to brush on “gelatin egg” before coating the filet. Just be very careful when turning it after browning, as a lot of the batter can stick to the pan rather than the fish. I hope this helps!
Valenta
Just made this recipe, turned out delicious. My husband asked me to keep the recipe as he is looking forward to have this dinner again. It was easy to follow the instructions my dish looks very similar
Samantha Jo Teague
Hi there Valenta! Thank you so much for stopping by to let me know y’all enjoyed the fish! We just made this again the other day with some tartar sauce. ☺
Michele
This was perfect!!! I was worried that it would taste like coconut, but it didn’t. I seasoned the fish as opposed to seasoning the coating because I think it’s more flavorful. I used rockfish and put a squeeze of lemon on each bite. So good!!
Michele
I want to add that I used my copper chef super nonstick pan so all the coating stayed on the fish instead of transferring to the pan.
Samantha Jo Teague
Awesome! I use cast iron and have had good luck with that, as long as I am patient enough to wait for it to heat up properly, hehe
Samantha Jo Teague
Hi there Michele,
I’m happy to hear you enjoyed the recipe! I agree with the coconut flavor thing…I do like a good coconut shrimp, but when I have fried fish I love a more neutral flavor myself. I’ll have to get away from my usual cod and try this rockfish you speak of! Is it a mellow fish?
Michele
Yes rockfish is mellow and delicious! My favorite fish is Haddock but I cannot get it on the West Coast. If you can get some you should try it. Tonight I’m going to make onion rings with this recipe. I will let you know how they turn out.
Samantha Jo Teague
OMIGOSH! Onion rings?! Please send some my way!!
Michele
Yes, rockfish is mellow and delicious! My favorite fish is haddock, but I haven’t found it on the west coast. If you can get it, try it!
Eri a
CAn you post the AIP tartar sauce recipe?
Samantha Jo Teague
Hi there! Good idea for a future post, thank you for the reminder. 🙂 I mix 1/4 cup of my “No-Mess No-Egg Mayo” (which is on my blog under Sauces & Dressings) with 1 to 2 Tb lemon juice, 1 Tb capers (Mediterranean Organic is a good clean brand), and 1 to 2 Tb either chopped up sauerkraut or my “Raw & Easy Paleo Pickles.” Also, a couple dashes of dried dill and a tsp of dried parsley.
Amy
Where is the tartar sauce link you promise in the blog post? I’d suggest getting on it as I can’t find any AIP tartar sauce recipes on the net and didn’t see that last comment in time last night to enjoy with my fish n chips (Japanese sweet potato fries and red snapper with a Yucan Crunch crumb and tapioca flour crust)
Samantha Jo Teague
Hi Amy,
Thanks for the reminder! (My brain fog sometimes wins the everlasting battle.) For now I will just post that commented-loose-recipe-suggestion in the post so it is easier to find. 🙂
That snapper recipe sounds delish…do you have a recipe for it?
KAREN
I tried printing the fish recipe and it would have come out on 69 pages! Did I do something wrong or isn’t this recipe set up for printing?
It sure does sound good!!
Samantha
Hey there Karen,
Oh no! I’m so sorry that it is malfunctioning. Currently I’m updating my site to an improved recipe system, so in the near future this shouldn’t be problem for you.
For the moment, here is a link to a file that I just created for you to download and print. I hope this helps and that you love the fish as much as we do! 🙂
https://www.dropbox.com/s/uv3fgrt5ya6k6ni/Crispy%20Fried%20Fish%20%E2%80%93%20AIP%2C%20Paleo%2C%20Whole%2030%2C%20Keto.pdf?dl=0
Have a great day!
Samantha
Rachel
SO easy and delicious – no notes whatsoever! Thank you so much for this.
Samantha
Hi Rachel,
Aww thank you so much for your sweet comment! You are every welcome and I hope you have a lovely day. <3
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Roseann
I subbed the coconut with cassava flour (because i didnt have any coconut) It worked perfectly!
I usually hate cod when i make it, but now i will buy it more often! Thank you!!!
Samantha
Heya Roseann,
Yay! Don’t you just love when substitutes work out? I’ll have to try your idea next time I make them. (Psst, I am not a fan of fish usually unless it’s fried LOL)
Amy
This recipe rocks! Thanks for sharing this AIP take on such a classic dish. I tried with the gelatin egg and also added a little shredded coconut, then I changed it up a bit and put in the air fryer with a very light coating of olive oil and WOW. Even with these mods it still came out great. This dish will become a staple in my excessivly restricted lifestyle diet. I love your website and I love that you have made such yummy plates accessible to the AIP world. I can’t wait to try some of your other recipes!
Samantha
Heya Amy!
Thank you for stopping by to make my day with your sweet comment! I love that this worked out so well for you with your mods and your air fryer. (I need to get braver with my air fryer and try new things!)
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Aubrie Smith
Excellent recipe! Super quick and simple – awesome results! The coating turned out perfectly crispy – just sad there were no leftovers 🙁 Going AIP can mean accepting a lot of sacrifices when it comes to favorite foods. No sacrifices here – just food as it should be – comforting and delicious!
Samantha
Heya Aubrie,
I’m so happy you enjoyed the fish and you found it comforting! We hardly ever have leftovers too when we make this at home, heehee! 🙂
Take care,
Sam
Rachel
Do you think these would freeze well? Schedule is crazy right now, so I’m trying to do some batch cooking whenever I can. Freezing the extra for future dates.
Samantha
Hey there Rachel,
I think this could work if you froze them battered and raw…like frozen fish sticks! You could try freezing them about 1/2″ apart on a sheet pan, then once they are solid, storing them in a freezer-safe airtight container of freezer zip bag. You’d need to fry them a bit longer and watch for ice build up that can cause hot oil spattering.
I’ve successfully done this with dredged raw chicken strips, but air fried them rather than oil fried them.
If you try this, please let me know if it works!
Take care,
Sam