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Fish Sticks with Broccoli Rice

Serves 4

You will love dipping these fish sticks coated in Real Ketones Keto Chips in your favorite sauce, we suggest a high-quality mayo with minced scallion and parsley!

Prep Time: 5 minutes
Cooking Time: 10 minutes

Fish Sticks:
1 pound of cod filets
2 tablespoons coconut flour
2 large eggs
1 bag of Real Ketones Nacho Cheese or BBQ Keto Chips
Avocado Oil Spray
Broccoli Rice:
4 cups broccoli florets
1 teaspoon sea salt
2 tablespoons ghee or butter


Cut cod into 1”x3” wide strips and pat dry with a paper towel.

Add coconut flour to one shallow bowl. Add eggs to another shallow bowl and whisk well.

Pulse Real Ketones Nacho Cheese or BBQ Keto Chips in a food processor until very fine and add to a third shallow bowl.

Using different hands for the wet and dry ingredients, dredge a cod strip in the coconut flour, then dip in the egg, and then press all sides into the Real Ketones Nacho Cheese or BBQ Keto Chips. Repeat until you have coated all of the cod strips.

Spray each strip with avocado oil.

Place in your air fryer and cook on the air fry setting for 3-5 minutes per side, or until golden brown.

To prepare your broccoli rice, pulse all of the broccoli florets in a food processor until very small, like grains of rice.

Heat your ghee or butter in a large skillet set to medium-low heat and add the pulsed broccoli. Season with sea salt and sauté until it is soft, about 5-8 minutes. Remove from the heat.

Serve between 4 with your favorite dipping sauce and broccoli rice, storing any leftovers in a glass container in the fridge for up to 2 days.


Fish Sticks:
Calories: 186
Carbs: 3
Net Carbs: 1
Protein: 19
Fat: 11

Broccoli Rice:
Calories: 96
Carbs: 8
Net Carbs: 5
Protein: 5
Fat: 6