(Why yes, I am downloading this week's Doctor Who as we speak)
Fish sticks, fish fingers; tomato, tomahto.
This recipe is adapted from from the Cod Bites recipe on the wonderful Keto Cookbook blog and was sent to me by someone from the epilepsy keto group on Facebook when I was poking around for more toddler-friendly recipes. The original recipe is 4:1 but I boosted the fish:fat ratio to get it down to 3:1. I also substituted barramundi for the cod, because my children are half Australian (and also barramundi is better ratio-wise) and I seek ways to put them in touch with their second culture. I found frozen barramundi at the store and just cooked up one fillet, which let me do a 5x batch of this recipe.
The original recipe has you dropping the mixture onto a baking sheet, but I used this silicon mold to make a rectangular shape in hopes that it would more realistically resemble M's sister's regular fish sticks. Each finger/stick is about 200 calories, so a meal all in itself for M.
Ingredients for 3:1 fish fingers:
25g cooked barramundi
17g full fat Hellman's real mayonnaise
10g egg (raw, mixed well)
10g olive oil
3g coconut flour
1g baking powder
0.5g baking soda
Seasonings to taste (salt, pepper, lemon, garlic, cajun spices, whatever)
Instructions:
Preheat oven to 350 deg F. Grease the insides of the silicon mold.
Put the cooked fish into a medium bowl and use a spatula to flake it into small pieces. Add the coconut flour, baking powder, and baking soda on top, and use the spatula to completely coat the fish with them. The mixture should look a bit sandy.
Now add the mayo, egg, and olive oil. Mix thoroughly with the spatula, then add seasonings to taste - I used a pinch of salt and pepper, fresh lemon, and some garlic powder.
Portion out into silicon mold. With the mold I used, I made 14 fish fingers of just under 200 calories each; this meant filling each mold about 1/3 the way full. Since the fat bubbles up a lot during cooking, you don't want them to be too full.
Place the mold on a cookie sheet and bake for 15 minutes, until golden brown. Allow to cool in the molds - the fat will re-absorb into the fish fingers. Once cool enough, serve immediately, or remove and freeze or refrigerate.
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