Fructose Free Almond Flour Fish and Chips
Crispy, golden, and deeply satisfying, this oven-baked take on a classic pub favorite delivers everything you love about the original without a drop of frying oil or a single high-fructose ingredient in sight. Russet potatoes are naturally low in fructose, and roasting them with avocado oil and smoked paprika coaxes out a beautifully caramelized crust that rivals anything from a chip shop. The cod fillets get a generous coating of almond flour seasoned with garlic powder, onion powder, and paprika — a combination that crisps up in the oven to a deep, nutty golden crust that holds together surprisingly well. Because everything is built from whole, simple ingredients, there are no hidden sweeteners or fruit-derived additives to stress over, which is exactly the kind of reassurance this diet demands. The trick of roasting the potatoes first, then adding the fish partway through, means both components finish at the same time with the right texture — no soggy chips, no overcooked fish. A squeeze of lemon and a scatter of fresh parsley at the end brighten the whole plate without tipping the fructose balance. This is the kind of weeknight dinner that feels indulgent but works completely within the rules.
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Learn more →Ingredients
4 servings
For the chips
- 1 ½ lb russet potatoes (about 3 medium), scrubbed
- 2 tbsp avocado oil
- ½ tsp smoked paprika
- ½ tsp fine sea salt
- ¼ tsp black pepper
For the fish
- 1 ½ cups almond flour
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika
- ½ tsp fine sea salt
- ¼ tsp black pepper
- 2 large eggs
- 1 tbsp avocado oil
- 4 cod fillets (about 6 oz each), patted dry
For serving
- lemon wedges, for serving (optional)
- fresh flat-leaf parsley, chopped, for serving (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Set a wire rack inside a large rimmed baking sheet and lightly brush the rack with avocado oil.
- 2
Cut the potatoes lengthwise into 1/2-inch-thick wedges. In a large bowl, toss the wedges with 2 tbsp avocado oil, 1/2 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp black pepper until evenly coated. Arrange in a single layer on one half of the prepared rack, cut-side down.
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