creamy, dill, dressing, fish, main dish, mayo, mayonnaise, recipe, recipes, sauce, seafood., tartar sauce

Something’s fishy!

I chose the title today for a couple of reasons. First and most obvious is a seafood recipe today. The second is that I am going to go on a bit of a rant. So, if you aren’t interested in the rant part, feel free to scroll down to the recipe. 🙂

The rant is about the study released yesterday by Professor Christopher Gardner, that states it was a “draw” between the benefits of a “healthy” low-fat diet and a healthy low-carb diet. This sent the media into a frenzy of decrying the low-carb diets such as the ketogenic diet, much to the happiness of the food and sugar industry. So, why does this upset me? Here is a fact from the report of the study:

“Nutritionists instructed participants in the low-fat and low-carb diet groups to reduce their respective intakes of total fat (especially edible oils, fatty meats, whole-fat dairy, and nuts) or digestible carbohydrates (especially cereals, grains, rice, starchy vegetables, and legumes) to 20 g/day for the first 8 weeks.

Both groups were instructed to eat lots of vegetables; minimize intake of foods with added sugars, refined flour, and trans fats; and focus on eating minimally processed, nutrient dense, whole foods that were home-cooked whenever possible. They were not explicitly instructed to cut calories.” (Busko, M, Feb 20, 2018; “It’s a Draw! Low-Fat or Low-Carb Diets Equally Good, Finds Study;” MedScape Nurses,

The bottom line is both groups were instructed to limit carbs, but after 8-weeks the “low-carb” group was told they didn’t need to stay under 20g/day, but continue to limit carbs (without a set goal). This fact resulted in the average intake of carbs per day of the “low-carb” group coming in around 130g/day! Which doesn’t meet any parameters of any “low-carb” lifestyle I am familiar with.

So, why do I rant, because I am convinced that processed foods, starches, and sugar are the reason that so many of us are sick and/or over-weight. People trust the “experts” and “peer-reviewed” articles to give them guidance on how to be healthy. I did too for many years. Then I realized that most of the materials that were provided for patients, were freebies from the drug companies, and associations, including the food industry. So, when I see something like this, it upsets me to know that many people will say, “See my doctor was right, I need to limit my fat, and I can eat carbs, as long as I am not eating processed.” I will end my rant now, but, with a plea that you don’t jump ship, but continue to do what your body should be showing you, is the path to better health.

Okay, so the other fishy item for today. I grew up near the Pacific Ocean, now we live near the Atlantic. Both places afford us the luxury of good seafood. So, one of the basic I grew up on were seafood cakes or sticks. Whether you call it a fish cake, or shape it into a fish stick, a crab cake, salmon cake, clam fritter, the list goes on; these items are your favorite seafood fried into a lovely crisped patty. So, today I am going to post my recipe for a keto’ized version of the fish cake, which I also use to make fish sticks. This recipe used with white fish or salmon also lends itself very well to a fish sandwich using the Keto Hamburger Bun.

In addition to the fish cakes I am going to include the recipes for my favorite fish cake/stick sauces. One is a tartar sauce and the other in a creamy dill dressing. Both use my home-made mayo (you do not need to make your own, regular mayo will work as well), so I will include the recipe for that too. I do want to give a shout out to Natalie at Tastes Lovely, who recommends using a hand blender (which I already do) and making the mayo in a wide mouth canning jar! Brilliant, no more scraping trying to get all that lovely mayo out of the blender!!!

Remember you can click on the recipe name to be taken to a printer friendly version:

Keto Fish Cakes

3/4 cup (about 8 ounces if using canned) of pre-cooked fish or crab
2 Tbsp Parmesan cheese
1/4 cup finely ground pork rinds
1 green onion finely chopped
1 scoop MCT powder (optional)
1 Tbsp butter-softened
1 tsp baking powder
1/4 tsp old bay seasoning (or other seafood seasoning)
1 tsp dill weed
1 tsp lemon juice
1 egg

How to:

Drain seafood if using canned and add to medium mixing bowl.
Add all remaining ingredients and stir until well mixed.


Preheat oil to medium high heat.
Form patties or sticks (this recipe makes a very good fish stick), and place in the hot oil. You should get a good sizzle if your oil is at the right temperature (if you don’t get a sizzle, your cakes/sticks may turn out a bit soggy).


Brown each side until golden and crispy (approximately 2-5 mins each side).
Serve with tartar or other sauce.


Keto Mayonnaise

1 cup avocado oil-heated
2 eggs
1 tsp lemon juice
1/2 tsp apple cider vinegar
1/4 tsp xanthan gum (optional)
salt and pepper to taste

How to:

In a microwave safe dish heat avocado oil on high for 90 seconds. I do this because I use fresh eggs, be careful that you pour the oil in while mixing and add slowly, so you don’t “cook” your eggs into scrambled eggs.
In a separate bowl or wide mouth jar add eggs, lemon juice, and vinegar, beat well using a hand blender (this recipe can also be made in the blender).
Once oil is hot, drizzle into egg mixture while using hand blender on high. Continue to blend until all the oil is into the egg mixture, continue to blend until it thickens.
Add salt and pepper, then sprinkle xanthan gum on top (if you want a thicker mayo), then blend until smooth.

Keto Creamy Dill Dressing

3 Tbsp Creme Fraiche or Sour Cream
3 Tbsp Keto Mayonnaise (may use any keto friendly mayo)
1/2 tsp onion powder
1 tsp minced garlic
1 tsp lemon juice
1/2 tsp prepared horseradish
1 tsp dill weed
salt and pepper to taste

How to:

Add all ingredients to a small bowl and mix well with a fork.
Works well as a tzatziki base, or use over seafood, or salad.


1 Cup Keto Mayonnaise (may use any keto friendly mayo)
2 Tbsp finely chopped dill pickles
1/2 tsp minced garlic
1/2 tsp onion powder
2 Tbsp lemon juice
1/2 tsp prepared horseradish
1 tsp dijon mustard
salt and pepper to taste

How to:

Finely chop pickles, add other ingredients and stir.
About 2 Tbsp per serving.