• Debbie

Lupin Low Carb Pan Fried Fish

Updated: Sep 24, 2018

Recently I was introduced to a new (to me) flour alternative, called Lupin Flour. It is made from Lupin beans, it is high in protein and dietary fiber, low in fat, contains minimal starch, and is very low in carbohydrates. It has become more popular in the circle of low carb, keto, gluten-free diets. It is is used in breads, biscuits, pastries, and cookies. It has a very fine texture, reminding of white flour so what about using if for breading/coating for deep frying food such as fish, chicken, shrimp? I like a very light crispy coating on fish (which I've done in the past with white flour), so my thinking was Lupin flour would be a great alternative. So I gave it a try on pan-fried flounder. My thinking was correct! It gives a fantastic crispy, golden-brown crust on the outside and soft and succulent flesh on the inside. Perfect!


If you are interested in trying please be aware Lupin flour can cauase allergic reactions to those with peanut allergies!

NOTE: Lupin flour may cause allergic reactions in those with peanut allergies.* So please don't try if you have peanut allergies. Read more about this flour and the bean it comes from here. I've made flounder a variety of times now using the Lupin flour. My way of cooking it is basically the same and just change the seasonings in the coating and/or in the topping.

I have made Butter Sage Flounder, Cajun Fish/Flounder Taco Salad, and Jalapeno Lime Fried Flounder.


Cajun Fish Taco Salad:

Lupin Flour Pan Fried Fish | Low Carb | Keto

Butter Sage Lupin Flour Fried Fish:

Lupin Flour Pan Fried Fish | Low Carb | Keto

Jalapeno Lime Lupin Flour Fried Fish:

Lupin Flour Pan Fried Fish | Low Carb | Keto

Lupin Flour Pan Fried Fish | Low Carb | Keto

Lupin Flour Pan Fried Fish | Low Carb | Keto

Ingredients:

4 Fish fillets, such as flounder or any other fresh fish

1/2 cup Lupin flour

1 Egg

2 Tbsp Butter

salt and pepper to taste


For Cajun Fried Fish:

1 Tbsp Cajun seasoning

1 T fresh lemon juice


For Butter Sage Fried Fish:

1 Tbsp to 2 Tbsp grated Parmesan cheese

6 to 8 fresh sage leaves


For Jalapeno Lime Fried Fish:

1 teaspoon Chili powder

1 jalapeno pepper, sliced

1 Tbsp fresh lime juice

1 Lime cut into wedges to serve

Directions:

1. In a shallow dish, whisk the egg. Set aside

2. On large flat plate or shallow dish, spread Lupin flour evenly with the back of a spoon or spatula. At this point you will add and mix in seasonings to the lupin flour: Cajun seasoning for Cajun Fried Fish, OR Parmesan cheese for the Butter Sage Fried Fish, OR Chili powder for the Jalapeno Lime Fried Fish

3. Using tongs or a fork dip the fish fillets into the whisked egg, completely coating the fillets on both sides. Then dip each fillet into the Lupin flour mixture, shaking off the excess. Place the coated fillets on a plate and set aside.

4. Heat a large frying pan until medium- hot.

5. Add the butter to the pan, allow to melt, then add the fish. Cook until golden on both sides. Season with salt and pepper. Follow the directions below for the butter sauces:


For Butter Sage Fried Fish:

Remove fried fish fillets from pan, set aside and keep warm. Once the fish is out of the pan, add an extra Tbsp butter, cook until it begins to bubble, add sage leaves and cook until butter starts to brown and the sage leaves start to crisp. Spoon butter sage sauce over the cooked fish and serve.


For Jalapeno Lime Fried Fish:

Remove fried fish fillets from pan, set aside and keep warm. Once the fish is out of the pan, add an extra Tbsp butter, cook until it begins to bubble, add sliced jalapeno peppers and cook until butter starts to brown and the jalapeno peppers starts to soften, add 1 Tbsp lime juice to the butter and mix well. Spoon jalapeno lime butter sauce sauce over the cooked fish and serve with fresh lime wedges.


For Cajun Fried Fish:

Remove fried fish fillets from pan, set aside and keep warm. Once the fish is out of the pan, add an extra Tbsp butter, cook until it begins to bubble and brown a bit, add 1 Tbsp lemon juice to the butter and mix well. Spoon butter sauce sauce over the cooked fish and serve as is or make a Cajun Fish Taco Salad.


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