3 Ingredient Keto Fish Sticks
These easy keto fish sticks are made with just three ingredients—no breadcrumbs, no flour, and no frying. Canned tuna, Parmesan, and an egg come together to make a high-protein, low-carb snack or meal that gets crispy in the air fryer or oven. They’re crunchy on the outside and tender in the center—ready in minutes.
Ingredients
- 2 (5 oz/142g) cans white albacore tuna, avoid using other canned tuna varieties
- 2 cups (190g) shredded Parmesan cheese
- 2 large eggs
Instructions
- Line a large baking sheet with parchment paper. If baking the fish sticks, preheat your oven to 425°F (218°C).
- Drain the tuna from the cans. Use a few layers of sturdy paper towels or a kitchen towel to squeeze as much moisture as possible out of the tuna. The drier the tuna, the crispier the fish sticks will get.
- Add drained tuna, parmesan cheese and eggs to a food processor. Mix on high speed until the cheese pieces are very small, the eggs are fully incorporated and the mixture starts to clump together. The mixture should resemble coarse crumbs and not should be like a paste (see photo in post for reference.) This should take less than a minute.
- Divide the mixture into 12 equal portions. Take one portion and squeeze between your palm a few times to help it hold its shape. Then place the mixture onto your prepared baking sheet and shape into a stick, about 1 inch thick (around 4 inches long)—similar to the size of classic frozen fish sticks. Press them firmly as you shape to help the mixture hold together. Repeat with remaining fish, spacing the fish sticks about 1 inch apart.
- Optional step: Lightly coat the surface of the fish sticks with cooking oil spray. This will help create an even golden coating. The fish sticks still crisp up without the oil spray but the coloring will not be as even.
- Oven version: Bake the fish stick in preheated oven for about 20-25 minutes or until golden brown and crispy. Let them cool slightly before serving.
- Air fryer method: Lightly grease the inner basket insert for your air fryer and place the fish sticks in a single layer, making sure they do not overlap or touch. You may need to cook in several batches depending on the size of your air fryer. Preheat your air fryer to 400°F (200°C). Then add fish sticks and cook for 10–12 minutes, or until golden brown and crisp on the outside. Let them cool slightly before serving.
- Store any uneaten fish sticks in an airtight container in the fridge or freezer.
Notes
- Make sure to use solid albacore tuna and not chunk light or skipjack tuna.
- Make sure to use shredded Parmesan cheese and not grated parmesan cheese.
- You can garnish the fish sticks with salt and freshly chopped parsley if desired.
- If your air fryer basket insert tends to stick, you can line it with parchment paper and punch a few holes for air flow and place the fish sticks on the parchment lined basket insert instead of directly on the insert.
- The best cooking method for these fish sticks is the air fryer. The fish sticks cook in less time so they stay crispy and moist. The oven method will work but the fish sticks come out more dry.
Serving: 1fish stick, Calories: 92kcal, Carbohydrates: 0.1g, Protein: 10g, Fat: 5g, Saturated Fat: 3g, Sodium: 269mg, Sugar: 0.03g
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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