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prep time
15 min
cook time
13 min
ready time
28 min
Low Carb Pan Fried Fish Fillets w Harvest Side Salad
You can have a nutritious Keto meal ready to serve in 30 minutes! Enjoy this recipe as a lovely dinner or home-cooked lunch. Swai fish fillets are dredged and breaded in paleo flour and pork rinds that have been ground up in your food processor. Each fillet is seasoned with a variety of spices for a full savory taste. On the side is a simple salad made with whole food ingredients. Seasonal greens are dressed in a dijon vinaigrette dressing and topped with butternut squash and crunchy nuts and seeds. The featured salad is from the original Carb Manager Vegan Harvest Side Salad recipe. While the main component of this full meal recipe is not vegan, you can easily calculate your Keto protein in the main course and enjoy low carb vegetables in your side dish.
What Is Swai?
Swai fish is a white fish that is an alternative to tilapia or cod. It has a very mild flavor, so it’s a great choice for anyone who doesn’t like fish that taste “fishy”. A Swai fillet takes on many flavors and seasonings very well. Swai is often imported from Asia, and it actually can have one of several names. Some of the other popular names Swai goes by is basa, panga, or Vietnamese catfish. You’ll most likely find Swai fillets in the frozen aisle instead of fresh from a butcher or deli. If you cannot access Swai for this recipe, you can easily substitute it with tilapia or cod.
What If I Don’t Have Paleo Flour?
Paleo flour is a great flour mix to use on the Keto diet. It’s low carb and is the closest way you can get to the same properties wheat flour holds. Paleo flour is made with a mix of almond flour, tapioca flour, coconut flour, and arrowroot. This means if you don’t have paleo flour, you can coat your fish fillets in one of the flours listed within the paleo flour mix. Almond flour is what you’re most likely to find at your grocery store and can substitute in lieu of paleo flour. Try to use almond flour that is finely ground. If using fresh-ground almonds, you may get some lumps in your breading that won’t cook through properly in the frying pan.
Jessica L.
Net Carbs
11.5 g
Fiber
4.4 g
Total Carbs
15.9 g
Protein
55.1 g
Fats
42.7 g
662 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Paleo Baking Flour by Bob's Red Mill
4 teaspoon
Fried Pork Rinds
3 ounce
Raw Egg
1 large
Swai White Fish Fillets by Market Pantry
8 ounce
Seasoned Salt
¼ teaspoon
Black Pepper
¼ teaspoon
Onion Powder
¼ teaspoon
Garlic Powder
¼ teaspoon
Paprika
¼ teaspoon
Mustard Powder
½ teaspoon
Oregano, Ground
½ teaspoon
Avocado Oil
2 tablespoon
Spinach
2 ounce
Arugula
½ ounce
Salt
¼ teaspoon
Black Pepper
¼ teaspoon
Garlic
1 teaspoon
Olive Oil
1-½ teaspoon
Red Wine Vinegar
½ teaspoon
Lemon Juice
½ teaspoon
Dijon Mustard
1 teaspoon
Squash Butternut Frozen Unprepared
2-½ ounce
Pecans, Raw
½ ounce
Pumpkin Seeds Whole With Shell Roasted With Salt
½ oz
Recipe Steps
steps 7
28 min
Step 1
Prepare the ingredients for breading your fish first. On a plate, arrange the paleo flour. On a second plate, arrange finely crushed pork rinds (you can make crushed pork rinds in your food processor in a matter of seconds). In a shallow bowl or dish, whisk together one egg. You may wish to include extra flour and pork rinds to ensure you have enough to bread your fish properly. Set these three dishes to the side.Step 2
Pat 4-oz swai fish fillets dry before seasoning. On a clean surface, season the fish with the seasoned salt, pepper, onion powder, garlic powder, paprika, mustard powder, and oregano. Gently press the seasoning into the fish so it sticks. Pour the avocado oil into a large pan and start heating it over high heat. Again, you will want to include extra oil in the pan to ensure the fish fry thoroughly - up to ¼-inch high.Step 3
When the oil is hot, bread the fish. Take one fillet and press both sides into the flour. Then, dip the fillet in the egg. Let excess egg drip off before pressing the fish fillet into the pork rinds. Press the pork rinds into the fish in a thin layer. Then, transfer the breaded fish into the hot oil to fry. Repeat this step until all the fillets are breaded and frying in the pan.Step 4
Fry the fish fillets for just 2-3 minutes per side. You can adjust the heat as necessary to avoid burning the fish. Once the fillets are done frying, use a pair of tongs or a fish spatula to transfer them to a paper towel to rest and soak up any excess oil. Let the fillets cool while you quickly throw together the side salad.Step 5
In a large mixing bowl, combine spinach and arugula by chopping and tossing together. Toss the greens with salt, pepper, minced garlic, olive oil, vinegar, lemon juice, and dijon mustard. If it’s easier for you, first season the greens with the salt and pepper. Then, whisk together the remaining dressing ingredients before tossing with the salad.Step 6
Arrange the dressed greens on a serving plate and set aside. In a small pan over medium-high heat, cook THAWED butternut squash. Let the cubed squash sit undisturbed in the pan until they become charred on one side. Then, continually toss the squash until it’s charred on all sides. Arrange the finished butternut squash over the salad.Step 7
Return the pan to a low heat on the stove. Toss in chopped or halved pecans and pumpkin seeds. Let the nuts and seeds cook for about 2 minutes or until you can smell the toasted ingredients and seed browning on the pumpkin seeds. Once toasted, sprinkle the pecans and pumpkin seeds over the top of your salad. Serve the salad and fish with a sprinkle of freshly chopped green onion and a wedge of lemon for garnishing.
