Cod Bites

This recipes follows the same process for my Chicken Nuggets in The Keto Cookbook. The overall process seems to work well for evenly incorporating the ingredients, holding the fat, and making a nugget that can be picked up by little hands.

The final product is also a good option for kids first learning how to chew and feed themselves. A mild white fish (like cod) is perfect because it remains soft when cooked and has a very mild flavor that is appealing to kids. It is easy and quick to bake and you do not need to be concerned with heavy metal contamination like some larger fish (tuna or swordfish).  Give it a try if you are in the early stages of learning to eat!

The cod bites in the picture are sitting on top of one of my favorite bibs. They are made by Bumkin’s and can be found in stores like Babies R Us and Target.  I also added them to the All Thing’s Keto Amazon store. I love them because they are water and OIL proof! You can scrape fat off of it (if you need to;) The larger sizes with sleeves provide great coverage for toddlers and the pocket will catch food if they drop it or let it fall out of their mouths. You can rinse them with dish soap in the sink, hang it to dry and it will be ready for the next meal. All in all, they are great for kids on the keto diet.

Makes one 297 calorie serving

6.27g protein

1.11g carbohydrate

4.02:1 ratio

Cod Bites

Ingredients

20g cod, cooked and flaked

3g coconut flour

1g baking powder

0.5g baking soda

salt/pepper/seasonings

10g raw egg mixed well

17g Hellmann’s mayonnaise

14.5g olive oil

Directions

In a small bowl, sprinkle the coconut flour, baking powder, baking soda and seasonings over the cooked cod. Use a small spatula to break the cod into very small shreds and distribute the dry ingredients.  The cod should look very dry and “sandy” when you are finished.

Add the remaining wet ingredients to the cod and stir until everything is well combined.

You can bake or pan fry the bites.  Baking is better for large batches or mass production.  Pan frying is quicker and will give a slightly crunchier exterior.

For baking: Preheat the oven to  350 degrees.  Drop small bite size dollops of the cod mixture onto a silicone or parchment lined baking sheet. Bake for about 10 minutes.

For frying: Drop nugget size dollops onto a hot non-stick pan. Cook until the edges look dry and the nuggets have puffed up slightly. Use a silicone spatula to flip and cook the other side. They will only take 1-3 minutes to cook.

 

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Categories: Dinner, Lunch

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6 Comments on “Cod Bites”

  1. Brooke's Mom
    June 20, 2013 at 5:16 pm #

    Made these and they came out seeming more cakey than I would have expected. I thought they would be more fish and less cake. If I wanted to decrease the coconut flower, how would that affect that oiliness? Is there another adjustment I could make to solve this issue?

    • June 20, 2013 at 5:49 pm #

      You could probably decrease the coconut flour and increase the egg. You could also try adding almond flour as another alternative filler. Something news to hold all the fat though… egg would be my next best choice!

  2. February 10, 2013 at 11:44 pm #

    brilliant Dawn, I have just decided that Mondays and Fridays will be fish for dinner for the whole family, and then you do this recipe, I am so grateful

    • February 10, 2013 at 11:50 pm #

      I hope it goes well!

  3. Me
    February 6, 2013 at 8:13 pm #

    Hi Dawn, do you think these could be made without the mayo? Thanks, Julia

    Sent from my iPhone

    • February 6, 2013 at 8:44 pm #

      I think they would be very greasy… but next time you are at trader joes, look into the trader joes brand of mayo, it is very good.. not as “processed” as the Hellmann’s brand. I think it may be organic as well.

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