Whiting fish is one of the cheapest sources of lean protein there is. They sell it at Walmart for $4 a pound and it has 21g of protein for every dollar spent. Whiting fish is also wild caught and has no preservatives added to it. So what is the downside? It doesn't taste very good. Whiting fish has a mushy texture and not the best flavor, which would explain why it's so cheap. So here's a keto recipe to make whiting fish taste like good fried food, but without a huge amount of carbs and calories. This also works with canned tuna, but the whiting fish tastes significantly better in this recipe. For those who aren't eating low carb, I included a recipe for purple potato salad. The tartar sauce and potato salad both use kefir, so this meal gives you probiotics in addition to healthy fats, protein, and antioxidants(from the purple pigment in the potatoes). White balsamic vinegar is something I started using recently, it really takes dishes to the next level. Same with Dusseldorf mustard(found at Kroger or similar places). Replacing half of the mayo with kefir and air-frying keeps this recipe at 600 calories.

For more recipes click here

High Protein Fish Sticks with Purple Potato Salad & Tartar Sauce

Ingredients

Purple Potato Salad

• 150g (5.3 oz) purple potatoes, cut into bite-sized chunks
• 1 tsp extra virgin olive oil
• Salt and black pepper, to taste
• 1 tbsp red onion, finely minced or pickled
• 1 tbsp celery, diced (optional)
• 1 tbsp dill pickles, finely diced
• 1 tbsp Kalona SuperNatural kefir
• 1 tbsp Chosen Foods avocado oil mayo
• 1 tsp Dusseldorf mustard
• 1 tsp white balsamic vinegar
• 1 tsp dried dill
• 1/2 tsp dried parsley
• 1/2 tsp dried chives
• 1/4 tsp garlic powder
• 1/4 tsp onion powder

Fish Sticks

• 113g (4 oz) frozen whiting fish, thawed
• 28g (1/4 cup) part-skim shredded mozzarella
• 1 egg
• 1 tbsp ground pork rinds (I use the brand Pork Panko)
• 1 tsp all-purpose seasoning (e.g., Bragg’s 24 Herbs and Spices or Trader Joe’s 21 Seasoning Salute)

Tartar Sauce

• 1/2 tbsp Chosen Foods avocado oil mayo
• 1/2 tbsp Kalona SuperNatural kefir
• 1/2 tbsp minced dill pickles
• 1/2 tsp white balsamic vinegar
• 1/4 tsp Dusseldorf mustard
• Pinch of dried dill
• Pinch of garlic powder
• Pinch of onion powder
• Salt and black pepper, to taste

Instructions

Purple Potato Salad

• Preheat oven or air fryer to 425°F (220°C).
• Toss potatoes with olive oil, salt, and pepper. Roast for 20–25 minutes or air-fry ~15 minutes, shaking halfway, until golden and tender.
• In a bowl, mix kefir, mayo, mustard, vinegar, onion, celery, pickles, and all herbs and spices.
• Toss the potatoes in the dressing, coating evenly. Chill in the refrigerator until ready to eat.

Fish Sticks

• Air-fry the fish at 400 degrees until mostly cooked, about 7-10 minutes.
• Remove skin, flake the fish, and squeeze dry using paper towels.
• Mix flaked fish with mozzarella, egg, pork rinds, and seasoning.
• Shape into 4 sticks and place on parchment paper in an air fryer basket.
• Air fry at 400°F (200°C) for 6 minutes. Flip gently.
• Air fry 4 more minutes on parchment. Then remove parchment, flip the sticks right-side-up, and place sticks directly on the basket.
• Air fry an additional 10 minutes or until golden brown and crisp.

Tartar Sauce

• Mix all ingredients in a small bowl until smooth and creamy.
• Let sit 5–10 minutes to let the flavors meld.
• Serve chilled alongside hot fish sticks.