A healthier version
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A healthier version of fish sticks – Keto Psarokroketes

A healthier version of everything is our leitmotif here at greekgoesketo.com, isn’t it? Ketonisation, on its own, doesn’t necessarily mean that the Keto version will end up healthier. There’s this term “Dirty Keto” which could be as unhealthy as eating carboholic way! Let’s go through the main reasons most of the Ketonians switched to this lifestyle and see the difference between the good, the bad, and why not – the ugly!

The Good (reasons to switch to Keto)

  1. Health-boosting/regaining (including weight loss as a part of the process)
  2. Having more energy for daily activities or a certain goal in life
  3. Athletic goals
  4. Mental clarity, cognitive boost, fighting depression

The Bad

  1. Soley for weight loss
  2. Just to see if it works
  3. Just because they preach against it
  4. Obsessing with diets

The Ugly

  1. Because it’s trendy
  2. Because I want to look better in that dress for that occasion
  3. Just cause I love bacon
  4. Because celebrities do it

Let’s go back to Fish sticks

How did I come up with this idea? Well, simply, while communicating with our social media followers the subject came up. Of course, people who used to eat fast food a lot, somehow still love breaded stuff. Whether it’s meat, fish or vegetables. Pané, as French who probably invented it call it, is one of the chef’s trick to make everything taste crunchy and tasty. Unfortunately, this comes with a price! And the price comes in a form of starch! Fried starch, in particular, tastes good but it’s even more dangerous than in its raw form. In particular, when starchy foods are being fried they contain a lot of acrylamide. So how do we fix this?


Frying food in olive oil is attested in Classical Greece from about the 5th century BCE.[5] The late Roman cookbook of Apicius (c. 400), appears to list the ancient Romans’ first use of deep frying to prepare Pullum Frontonianum, a chicken dish.[6]The practice of deep frying spread to other parts of Europe and Arabia in the following centuries. Deep-fried foods such as funnel cakes arrived in northern Europe by the 13th century,[7] and deep-fried fish recipes have been found in cookbooks in Spain and Portugal at around the same time.

A healthier version or fixing the fish fingers

Fish fingers are extremely popular among children in Greece. A healthier version of fish is usually not prefered by the kids worldwide. Let me admit it, before switching to a healthier lifestyle, and I am talking about years before Keto, I used to eat enormous amounts of fish sticks. They were from the largest frozen seafood company in Europe. Then, one day I turned the packaging and read the ingredients:

“Alaska pollock * (fish) 65%, bread crumbs (wheat flour, water, spices, salt, yeast), rapeseed oil, wheat flour, water, potato starch, salt”

If you are not on Keto, this might sound not even that bad (but of course rapeseed oil and potato starch/wheat are bad). However, when you turn around the packaging of some other producers, you will find so many E-additives that will make your eyesight blurry! So, industrial fish sticks or fish fingers are really as bad as those sold in fast food chains. So, let’s see how can we ketonise this on a healthier level?

What fish to use?

It would be perfect if you could use the fresh fish fillet, but if you cannot find it easily, then you can use frozen fish. I chose hake fillet l for this experiment. I am sure salmon, tuna or code would be even better.

Breading mixture

Eggs and fish don’t go together? Now, this is the prejudice all Greeks have and I keep fighting against it. In fact, eggs and fish make an excellent combination when used with some wonderful spices. In this breading mixture, I will first dip the fish fillet in a nice, pancake-like batter, and then in some ground roasted nuts/seeds. For my frying oil, I will use the power of high-temperature resistance that coconut oil offers, but for the flavour, I will add some Greek Extra virgin olive oil! So, let’s dive in some deep frying adventure…

Keto Psarokroketes

Apollonas Kapsalis
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Keto Mediterranean
Servings 1


  • 2 medium fish fillet I used hake fille
  • 1 whole egg free-range
  • 1/2 tsp sea salt
  • 1 tbsp psyllium powder
  • 1/2 tsp ground rosemary
  • 1/2 tsp garlic powder
  • 2 tbsp sesame seeds
  • 50 g (1.7 oz) almonds

Frying oil

  • 6 tbsp coconut oil cold pressed
  • 6 tbsp olive oil extra virgin


  • Roast the almonds and sesame seeds in the oven at 200ºC (400ºF) for 10 minutes. Then let them cool down and grind them using a food processor.
  • If you are using fresh fish fillet, just dry it well with kitchen paper. If you are using frozen, defrost it totally before proceeding. 
  • Beat the egg with sea salt, psyllium, ground rosemary and garlic powder. Now place the fish fillet in this mixture, cover it well and leave it in the freezer for 5 minutes. 
  • In a deep frying pan, place the oil combination and heat it over medium to high temperature. 
  • Dip the fish fillet coated in the egg and psyllium mixture in almond and sesame seed mixture and fry for 4 minutes from each side. 
  • Serve with some lemon juice or our quail egg mayonnaise. You can also serve it with our keto Tzatziki sauce.
Keyword Keto Psarokroketes

A healthier version

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