Keto Sweet and Sour Panfried Tilapia (or Sole)

This Asian-inspired, sweet and sour fish is a quick and very tasty meal! I first saw something similar to this dish in an Asian cookbook, but of course it contained flour, breadcrumbs and sugar. This recipe has been revamped to include keto ingredients, making it a perfect choice for a low carb diet. If fish is not your thing, you can replace the fish fillet with a thin chicken cutlet. Serve the fried fish and sauce over cooked riced cauliflower or radishes that have been cut into matchsticks and sautéed in a pan with onions.

Keto Sweet and Sour Panfried Tilapia (or Sole)

Makes 4 servings

2 tablespoons water

2 teaspoons rice vinegar

2 teaspoons soy sauce (or gluten free tamari sauce)

2 tablespoons no-sugar-added ketchup (I use Primal Kitchen brand)

3/4 teaspoon toasted sesame oil

2 teaspoons allulose or monkfruit sweetener

1/4 teaspoon cornstarch (or a pinch of xanthan gum)

1 large egg

1/3 cup unflavored whey protein powder

1 cup pork rind Panko

Salt and pepper

4 tilapia fillets (or sole), between 1 and 1-1/2 pounds

3 tablespoons refined coconut oil or avocado oil for frying

1. Make the sauce: In a small saucepan over low heat, stir together the 2 tablespoons water, rice vinegar, soy sauce, ketchup, sesame oil, allulose and cornstarch or xanthan gum. (If the sauce is too thick, add a little water to thin it out a bit.) Set aside.

2. In a shallow bowl, whisk the egg. Spread the whey protein powder and pork rind Panko on two separate plates. Season the whey protein powder with salt and pepper. Set up your dipping station in the following order: whey protein powder, beaten egg, then followed by the pork rind Panko.

3. Just before frying, pat the fish fillets with a paper towel to remove any excess moisture. Dip them first into the seasoned whey protein powder and shake off any excess, then the egg, and finally in the pork rind panko, coating evenly each side.

4. Heat a large, nonstick frying pan over medium-high heat until hot and add the refined coconut oil or avocado oil. Swirl your pan around to distribute the oil evenly in the pan. Add the fish and fry the first side about 4 minutes until golden. Very carefully, turn the fish fillets over and fry on the second side 3 to 4 minutes until golden. Serve immediately with the warm sauce.

5. Serving Suggestion: Serve the fried fish and sauce over cooked rice cauliflower or radishes that have been cut into matchsticks and sautéed in a pan with onion.

Nutritional Information per 1 fish fillet with sauce (no vegetables): 334 calories, 2.6 g carbohydrate (0 g fiber, 0.7 g sugars), 10.5 g total fat (3 g saturated fat, 0 g trans fat), 123 mg cholesterol, 447 mg sodium, 35.7 mg calcium, 377 mg potassium, 1 mg iron, 50 IU Vit A, 35 g protein. Net carbs: 2.6 grams.

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not copy without the author’s permission.

Keto Lemon Soufflé Pancakes

Earlier this week, I saw a recipe online for lemon soufflé pancakes. Of course, they contained flour and sugar. I adapted that recipe to make these keto pancakes, which I am sure are just as delicious as the original recipe. They are so delicate and light, almost like feasting on a cloud! They can be made ahead, then stored between wax paper or parchment paper in the refrigerator. Reheating them is a quick and easy process. Some people, as soon as they see that egg whites need to be whipped, turn away from a recipe. I can assure you that whipping egg whites is very easy, especially when you add a little cream of tartar which stabilizes them and prevents them from being overwhipped. I find it easier to separate eggs when they are at room temperature, but it’s not necessary. Be sure to separate each egg over a small bowl to catch the whites, then add the whites to your larger mixing bowl before cracking the next egg. The only trick is to make sure there are no bits of egg yolk (or oil) in the whites! Besides that, use a clean bowl, clean beaters and it’s easy-peasy!

Keto Lemon Soufflé Pancakes

Makes 6 servings (2 pancakes each)

3 large eggs, separated

1/8 teaspoon cream of tartar

2 tablespoons avocado oil

1/8 teaspoon salt

2 teaspoons baking powder

1 cup 4% cottage cheese (not low fat)

1 tablespoon sugar free maple syrup

2 tablespoons lemon juice

1 tablespoon lemon zest (or 2-3 drops lemon essential oil for low oxalate)

2 tablespoons coconut flour

Warm sugar free maple syrup, for serving

1. Beat the egg whites and cream of tartar until stiff, then set aside.

2. Combine in a food processor or blender the egg yolks, oil, salt, baking powder, cottage cheese, sugar-free maple syrup, lemon juice, lemon zest and coconut flour, blending until smooth. Pour the batter into a bowl and fold in the egg whites with a rubber spatula until no more white streaks remain.

3. Melt a teaspoon of butter and a teaspoon of avocado oil in a non-stick skillet over medium heat. Swirl around to coat the skillet. Drop batter by spoonfuls onto the greased skillet. (Make the pancakes about 4 inches across. A smaller pancake is easier to flip than a larger one.) Cook the first side for about three minutes until nicely browned. Very carefully, flip the pancakes and brown the other side. Please note that these pancakes are very delicate, so take your time and be gentle as you flip them.

4. Serve with the warmed sugar-free maple syrup. These pancakes can be stored in the refrigerator, layered between sheets of wax paper or parchment paper, for up to two days. To reheat, place them on a wire rack that is set inside a rimmed cookie sheet. Place in a preheated 250° oven for about 15 minutes.

Nutritional Information per 2 pancakes (based on recipe making 12 pancakes): 129 calories, 4.1 g carbohydrate (1.3 g dietary fiber, 0.8 g sugars), 9.2 g total fat (2.8 g saturated fat, 0 g trans fat), 98 mg cholesterol, 354 mg sodium, 149.2 mg calcium, 88 mg potassium, 1 mg iron, 58 IU Vit A, 3 mg Vit C, 8 g protein. Net carbs per serving: 2.8 grams

Photos and recipe by Kathy Sheehan, copyright 2022

All rights reserved. Please do not duplicate author’s permission.