LC Pan Fried Whiting

What to do with soy flour? I tried to make a loaf of low-carb bread and that didn't turn out as expected. So, I used it as breading and it turned out GREAT!

Whole portion is 16g net carbs.

Each serving is  2.7g net carbs,

Ingredients

6 Whiting fillets, or any flaky white fish

1 lg Egg, beaten

1/2 cup Soy flour

1/2 cup Almond meal flour

1 tbsp Old Bay seasoning, or seafood seasoning

1 tsp salt, to taste

1 cup Oil (I used olive oil)

Instructions

Rinse the whiting fillets, and pat dry. 

Combine in a pan the soy flour, almond meal flour, Old Bay seasoning, and salt. 

Brush the fish with egg. Lightly dredge the fish in the flour pan. Set each piece of fish aside to let them absorb the flour.

Add oil to a non-stick pan and set heat to medium, heating oil until hot.  

Cook the fish until golden brown, about 3-4 minutes on each side. Remove from the pan and place on plate.

Optional: You can transfer the fish to a baking sheet and keep warm in the oven while you're frying the rest of the fish.

Bob's Red Mill Soy Flour
5g Net Carbs

Bob's Red Mill Almond Meal Flour
3g Net Carbs

Salmon Burgers

Salmon Burgers, just like Tuna Cakes but made with salmon and different ingredients.

Ingredients

15 oz (2-3 cans) salmon

1 lg egg

4 tbsp olive oil, divided 

1 tsp Worcestershire sauce

1/4 cup chopped parsley (or 1 tbsp dried)

2 tbsp dried onions

1 tbsp flour (optional, or substitute with coconut, soybean, or almond flour for low-carb)

1 tsp lemon juice

salt and pepper to taste

Instructions

In a small bowl whisk the egg, half of the olive oil, Worcestershire sauce until smooth. 

In a medium bowl lightly toss the salmon with the flour, parsley, onions, lemon juice, salt, and pepper.

Gently fold in the wet mixture in with the salmon mixture. 

Scoop the salmon mixture and form into four patties; lightly pack them.

In a large pan, heat remaining olive oil until shimmering. Add the salmon burgers and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. 

Serve the salmon with lemon wedges. 

Tuna Cakes

I really wanted crab cakes but didn't want to pay the price for them. After all, my New Year's resolution is to save more. So I made Tuna Cakes to satisfy the craving... and yes, these tuna cakes are very tasty indeed.

Ingredients

15 oz (2-3 cans) tuna

1 lg egg

4 tbsp olive oil, divided 

1 tbsp plain greek yogurt

1 tbsp mustard

1 tsp Worcestershire sauce

1 tsp Old Bay seasoning

1/4 cup chopped parsley (or 1 tbsp dried)

1 tbsp flour (optinal, or substitute with coconut, soybean, or almond flour for low-carb)

1 tsp lemon juice

Instructions

In a small bowl whisk the egg, half of the olive oil, yogurt, mustard, Worcestershire sauce until smooth. 

In a medium bowl lightly toss the tuna with the flour, parsley, Old Bay, and lemon juice.

Gently fold in the wet mixture in with the tuna mixture. 

Scoop the tuna mixture and form into four patties; lightly pack them.

In a large pan, heat remaining olive oil until shimmering. Add the tuna cakes and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. Optional: sprinkle additional Old Bay on each side.

Serve the tuna cakes with lemon wedges and mustard.