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These fish cakes (or fish patties) are perfect for lunchboxes and quick dinner meals. White fish which is naturally low in fat and high in protein may not seem suitable for the ketogenic diet. Luckily, there is a simple way you can use to make lean meat such as white fish and chicken keto-friendly: simply serve with healthy fats!
Here are my favourite hacks for adding healthy fats to any lean meat:
Not all fish is sustainable and some types of fish may be high in mercury. If you're not sure which fish to eat and avoid, here's a great cheat sheet for top 10 sustainable fish swaps.
Hands-on Overall
Serving size 3 patties + 2 tbsp aioli
Nutritional values (per serving, 3 patties + 2 tbsp aioli)
Net carbs3.1 grams
Protein29.7 grams
Fat34.2 grams
Calories449 kcal
Calories from carbs 3%, protein 27%, fat 70%
Total carbs6.3 gramsFiber3.2 gramsSugars1.5 gramsSaturated fat9.4 gramsSodium541 mg(24% RDA)Magnesium97 mg(24% RDA)Potassium859 mg(43% EMR)
Ingredients (makes 6 servings, 18 patties)
Fish cakes:
- 2 cups cauliflower rice (240 g/ 8.5 oz) - here's how to "rice" cauliflower
- 4 tbsp ghee or virgin coconut oil (60 g/ 2.1 oz)
- 1 clove garlic, minced
- 800 g white fish fillets, skinless and boneless, such as cod or haddock (1.76 lb)
- 1 tsp sea salt, or to taste
- 1/2 tsp freshly ground black pepper
- 1 tsp fresh lemon zest
- 1 tsp ground cumin
- 2 tbsp freshly chopped parsley
- 1 large spring onion, chopped (28 g/ 1 oz)
- 2 large eggs
- 1/2 cup almond flour or grated Parmesan cheese (50 g/ 1.8 oz)
- 4 tbsp flax meal (28 g/ 1 oz)
Aioli:
Instructions
- Start by cooking the cauliflower rice (here's how to make cauliflower rice). Grease a small saucepan with 1 tablespoon of ghee and add 1 clove of minced garlic. Cook over a medium heat for just about 30 seconds or until fragrant, add the cauli-rice and season with a pinch of salt. Stir and cook for 5-7 minutes, until crisp-tender. When done, take off the heat and set aside.
- Cook the fish. Use a paper towel to pat dry the fillets from all sides and season with some salt and pepper. Heat a large pan greased with a tablespoon of ghee over a medium-high heat. Once hot, add the fish and cook for 2-3 minutes without flipping it (time depends on the thickness of the fillet).
When ready to flip, use a spatula and cook it for another 2-3 minutes. When cooked, the fillets should be opaque and flaky. Do not overcook the fish or it will get too dry. Use a spatula to transfer the fish into a bowl and set aside to cool down for 5-10 minutes.
- Add the cooked cauliflower rice, freshly grated lemon zest, ground cumin, chopped parsley, spring onion, eggs, almond flour and flax meal. Season with the remaining salt and pepper and mix until well combined.
- To make the patties, use a 1/4 measuring cup. Spoon the mixture into the cup and use a spoon to press it in until flat. Turn it over and empty onto a chopping board. Use your hands if you need to reshape the patties. Repeat with the remaining mixture until you get 18 patties.
- Heat a large frypan greased with a tablespoon of ghee over a medium-high heat. Once hot, reduce the heat to medium and place the patties in the frypan. Cook for 3-5 minutes on each side, until golden. Do not try to flip the patties before they are ready or you will break the crust (you can test that by moving them slightly with a spatula). Work in batches - do not overfill the pan and grease as needed.
- Prepare the aioli by mixing the mayonnaise and minced garlic.
Serve the patties with aioli and low-carb sides or salads such as my Paleo Spinach Tabbouleh, Low-Carb CousCous or Quick & Easy Guacamole. To store, let them cool down and refrigerate for up to 3 days - or freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, 3 patties + 2 tbsp aioli)
| Net carbs | Protein | Fat | Calories |
|---|
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Ghee |
| 0 g | 0 g | 5 g | 45 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 1.2 g | 0.8 g | 0.1 g | 10 kcal |
| Fish, cod, Atlantic, raw |
| 0 g | 23.7 g | 0.9 g | 109 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Cumin, ground |
| 0.1 g | 0.1 g | 0.1 g | 1 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.1 g | 1.6 g | 24 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 0.7 g | 1.8 g | 4.4 g | 49 kcal |
| Flaxmeal (flax meal), ground flaxseed |
| 0.1 g | 0.9 g | 2 g | 25 kcal |
| Ghee |
| 0 g | 0 g | 5 g | 45 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 15.2 g | 136 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Total per serving, 3 patties + 2 tbsp aioli |
| 3.1 g | 29.7 g | 34.2 g | 449 kcal |
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