Healthier Fish Fry (low carb, gluten free)

fishfry8WE HAVE ALREADY CONFIRMED that I am a complete slave to suggestion.

That being said, I have obviously passed way too many signs advertising all the delicious ‘FISH FRY DAY’ events around town.

I mean, earlier this week was macaroni and cheese, for god’s sake. If eating traditional Lenten fare was a requirement for observing it, I would be the greatest Catholic on earth. (As opposed to “not Catholic at all”, which is my regular status.) I BLAME THE FISH FRY SIGNS.

Then again, if there’s anyone who can deny the siren call of a crispy, crunchy, flaky fried filet o’ fish, please never introduce me. Because there is obviously something very wrong going on there.

BUT, as you might imagine, the usual panko-breading or beer-battering would not integrate especially well into a low-carb, grain-free, or gluten-free diet. So what now? No fish fries? WOULD I DO THAT TO YOU? You want a fish fry, you got a fish fry. No one gets denied anything ’round these parts. In fact, BONUS: let’s even make it pretty good for you

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Sizzling sounds left to your imagination.

It goes without saying that eating fish is a highly recommended source of protein, omega-3 fatty acids, and numerous vitamins including vitamin A, vitamin D, and vitamin E. There’s a reason cod liver oil is a thing, and it’s not just to punish feisty young whipper-snappers.

But while we’re talking about ultra-nutritious additions to your diet, let’s talk about flaxseed. While the seeds from most plants provide a wealth of health benefits, flaxseed is uniquely fantastic:

Well. And here we just wanted some fried fish. Side of antioxidant compounds included.

I opted to use golden flaxseed meal over brown purely because it was prettier. Brown and golden flaxseeds boast almost identical nutritional benefits, so feel free to use whatever’s most accessible to you.

After that it was a simple matter of adding in some savory grated parmesan cheese and a dash of colorful choice spices. Now we’ve got ourselves a ‘healthified’ fish fry! Hallelujah.

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Healthier Fish Fry (low carb, gluten free)

Yields: Around 4 servings

Ingredients:
1 pound skinless cod, cut into preferred size strips
2 large egg whites or about 1/4 cup egg whites 
1/4 cup flaxseed meal
3 tbsp grated parmesan cheese
1 tsp smoked paprika
1/4 tsp ancho chili powder
1/4 tsp black pepper
Oil for frying (olive oil, avocado oil, etc)

Directions:

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In a shallow, wide bowl combine flaxseed meal, grated parmesan, and spices. Place egg whites in a separate bowl.

Heat oil (around 1/8 inch) in heavy-bottomed skillet over medium-high heat.

Dip prepared cod strips into egg whites, and then dredge in flaxseed mixture, turning to coat pieces completely.

Fry fish in oil for about 4 to 6 minutes, turning once, until fish flakes easily and has browned slightly on both sides. Remove fish from hot pan and serve immediately.

Nutritional Info:

fish fry nutrition

 

Buffalo Salmon and Avocado Salad (Low carb, sugar free, gluten free, dairy free)

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At this point in time we are going to aggressively ignore my shameful update schedule and instead focus our energy on other shameful concerns. For example: how did it take me this long to discover buffalo sauce?

I have no idea where this came from, but it’s like I got hit with a truck. Just outta nowhere. It’s been rough, guys. I can recognize a buffalo recipe on Pinterest from across the room. I’m obsessed with buffalo covered everything and no one even cares since they’ve already been enjoying their chicken dips and wings since the dawn of time.

While feverishly trying to incorporate hot sauce into everything I eat, I came across this Salmon & Avocado Salad recipe at The Healthy Foodie . With a few tweaks (aka ADDING MORE HOT SAUCE), I knew it would be an excellent vehicle to help me shovel more buffalo-type stuff in my face. And finally, a savory recipe to share! I eat that stuff, too! Not just cake! Honest!

Adding celery was key for me – I think celery legally has to be included with all buffalo dishes? Look, I don’t make the rules. But at least this time we can subtly dice it up and use it to add a little texture and crunch. Cilantro provides an excellent zip and balance for all that creamy avocado, too. This has become a staple in my fridge – I always try and have a batch available. It keeps really well!

Avocado: a little TOO photogenic.

Avocado: a little TOO photogenic.

So what makes this recipe in particular so fantastic? It’s cheap, quick, and easy for starters. (Canned or pouched salmon is almost always wild-caught!) Frankly, those three factors pretty much seal the deal for me, but it’s also – surprise!! – really GOOD FOR YOU. It’s low in carbs, high in fiber, and provides enough healthy, anti-inflammatory fats (don’t fear the fats!) to keep you satiated until the next time you’re trying to figure out how to inhale more buffalo sauce.

Buffalo Salmon & Avocado Salad

Recipe adapted from The Healthy Foodie

Yields: four servings (I have been known to eat it in less)

Ingredients: 

2 (5 oz.) pouches wild-caught salmon
1 ripe avocado
1 stalk celery, diced
2-4 tbsp chopped cilantro, or to taste
2 tbsp hot sauce (I use Frank’s Original)
Salt & pepper, to taste

Directions:

Only FOUR ingredients, y'all!!!

I forgot the celery PLEASE FORGIVE ME.

Add the salmon into a bowl, and use a fork to separate it a bit. Then, add your avocado and smoosh it all right in there.

Then add all remaining ingredients and mix until well combined. Feel free to add whatever other mix-ins or spices tickle your fancy! I like letting it sit in the refrigerator for a bit, so all the flavors can ~*~blend~*~, but you could also just go to town on it. Roll it in nori, put it in a lettuce cup, wrap it, press it into a 1950s jello mold (don’t do that) – whatever you like!

Adding the hot sauce does not add to the visual appeal, unfortunately. This would explain the distinct lack of pictures accompanying this recipe. :| My recommendation is to visit the original recipe on The Healthy Foodie and pretend her gorgeous photos are my gorgeous photos.

Nutritional Info:

nutrition label