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Keto Fish Fingers Recipe

Louise | December 11
Keto Fish Fingers Recipe #keto

What could be more nostalgic than fish fingers? If you’re picturing sad soggy sticks, don’t worry. The only thing our Keto fish fingers share with the school lunches you may remember is the name! These fish fingers use flaky cod coated in a savory almond flour breading that’s crispy and Keto-friendly. They’re baked to golden perfection in under an hour, so you can enjoy them any day of the week. With only 4 grams net carbs per serving, these fish fingers might just become your new favorite!

Five Fun Facts About Fish Fingers

  1. Fish fingers were invented in England in the 1950s by the frozen food company, Birds Eye.
  2. Though fish fingers were launched in England first, Clarence Birdseye, the inventor, was actually American. He was thought to have been inspired by a similar dish made in Massachusetts to use up extra bits of cod.
  3. When fish fingers were first invented, both cod and herring were tested. Customers preferred cod so the herring was discontinued.
  4. Britain is the world’s biggest producer of fish fingers, selling about 350 million fish fingers every year.
  5. In the testing phase, fish fingers were called, “herring savories,” “cod sticks,” and “battered cod pieces” before the name “fish fingers” was finally picked! In the United States, fish fingers are also known as fish sticks. In the UK, fish fingers is the primary name.

Top Tips for Flawless Fish Fingers

  • Buying the fish – Cod can refer to cod fish or several other closely related varieties of fish such as haddock or whiting. Scrod is simply a small cod or haddock that has between filleted. No matter what the fish is labeled, it should be firm and not smell unpleasantly “fishy”.
  • Breading the fish fingers – Make sure that your fish is dry before you bread it. Though it seems counter-intuitive, the breading will not stick if the fish is too moist. Once breaded plan to cook immediately. Don’t rush through the breading process but if you leave your fish fingers for too long the breading will get soggy and make a mess.
  • Serving the fish fingers – Everyone has a different way to eat fish fingers. I like them British-style with vinegar, while my sister likes them with ketchup. Don’t be afraid to have a few condiments out so people can mix and match. Other favorites at our house are ranch and tartar sauce (make sure you use Keto-friendly mayo).

Love Fish? More Keto-Friendly Fish Recipes

Keto Fish Fingers Recipe #keto


Keto Fish Fingers Recipe

  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Entrée, Lunch, Dinner
  • Cuisine: American


You’ll want to eat these fish fingers by the handful.


  • 1 lb (450 g) cod filets, sliced into 2-by-1 inch slices
  • 1 Tablespoon (15 g) salt
  • 1 teaspoon (1 g) pepper
  • 1 Tablespoon (10 g) garlic powder
  • 1 egg, whisked
  • 1 cup (120 g) almond flour


  1. Preheat oven to 375 F (190 C).
  2. Mix together the salt, pepper, and garlic powder.  Sprinkle over the cod slices and let sit for 10 minutes.
  3. Then dip each cod slice into the egg mixture and then into the almond flour.
  4. Place on a baking tray and bake for 25-30 minutes.
  5. Enjoy with our Keto ketchup.


All nutritional data are estimated and based on per serving amounts.

Net Carbs: 4 g


  • Calories: 234
  • Sugar: 2 g
  • Fat: 13 g
  • Carbohydrates: 7 g
  • Fiber: 3 g
  • Protein: 25 g

Louise co-founded Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. She has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love.