You may remember when I posted keto fried eggplant here which is the foundation of this recipe.

Use Pork Panko for the Breading

I use what is keto life is called Pork Panko, which you can buy already made, or easily enough, you can make yourself.

Pork panko is simply pork skins crushed into faux bread crumbs. All you need to do to make your own is buy your favorite pork skins and put them in a food processor. You can store them in a jar in your pantry.

Cooking Tips for Making Keto Fried Eggplant

I  discovered that using a non-stick frying pan with NO oil makes crispier eggplant. I  use the copper chef frying pan that requires no oil or butter.

Quick Tomato Sauce

You can easily use a can of quality San Marzano Tomatoes, which, within about 20 minutes will yield a perfectly good SUGAR FREE, NO NONSENSE Tomato Sauce.

The Filling: Ricotta Cheese for Keto Eggplant Lasagna

I love ricotta cheese, but because it can be a bit bland, I will add a few tablespoons or more of pecorino romano cheese to the mix, with a little nutmeg, parsley, salt and pepper.

Sweat the Eggplant

First make decision as to how many layers you want to make your keto eggplant lasagna. You can decide thick or thinner slices. I also peel the eggplant with a potato peeler to remove the skin. Then After slicing crosswise, I lay on paper towels and salt well. After about an hour, the eggplant will sweat, or release moisture. This helps the eggplant fry better.

Building Keto Eggplant Lasagna

This is the fun part. My ratio is 3 2 1. This means three layers of eggplant, two layers of ricotta cheese and one layer of mozzarella, which all layers have a thin layer of tomato sauce. This is then baked for about 20-30 minutes. Rest for ten minutes.

Print

Keto Eggplant Lasagna

Course Entree

Cuisine Italian

Keyword eggplant lasagna, keto eggplant

Prep Time 1 hour hour

Cook Time 40 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 8

Author Angela Roberts

Ingredients

• 2 eggplants Medium to large size
• 2 tablespoons salt for sweating eggplant
• 4 eggs beaten
• 2 cups pork panko can substitute almond flour
• 1 1/2 cup pecorino romano grated and divided
• 2 cups mozzarella cheese shredded
• 2 cups ricotta cheese
• 3 tablespoons chopped parsley
• 2 cups tomato sauce recipe here

Pork Panko

• 4 cups quality pork skins.

Fast Tomato Sauce

• 1 tablespoon olive oil
• 2 cloves fresh garlic can use garlic powder
• 1 teaspoon onion powder optional
• 1 teaspoon salt
• 1 teaspoon black pepper
• 2 cans San Marzano Whole Tomatoes

Instructions

• Slice off skin. Slice eggplant medium thick about a 3/4 inch or half inch.
• Sweat the eggplant. Lay out on cloth or paper towels and salt heavily on both sides. Use more cloth or paper towels to absorb the liquid.
• Beat 2 eggs. Use more as needed. You may need four eggs.
• Add salt and pepper into eggs.
• Mix pork panko with cheese. I like to use 1/2 cup cheese to 1 cup pork panko, but you can decide for yourself. Keep in mind that pecorino is salty, but I think that adds flavor. You CAN skip the pecorino, if you want to or replace with parmesan.
• Dip into egg, then breadcrumbs and fry eggplant over medium heat NO OIL. until golden brown on each side. Drain on paper towels.
• Preheat oven to 400 degrees.
• Put tomato sauce in bottom of baking dish. You can use your own sauce, or make the fast sauce below.
• Layer eggplant with tomato sauce and ricotta cheese. You can do three layers of eggplant with two layers of ricotta cheese or two layers of eggplant with one layer of ricotta cheese. It's up to you. I like three layers.
• Top with Tomato Sauce and mozzarella
• Bake until cheese is completely melted and slightly golden brown. Allow to rest 10 minutes before cutting.

Make Homemade Pork Panko

• Take high quality pork skins and place in food processor. They will process quickly and are a good substitution for breadcrumbs.

Fast Tomato Sauce

• Use two large can of San Marzano Tomatoes. Squeeze with hands and use all of the tomato except the very ends of tomato.
• Put small amount of olive oil in sauce pan. Add a garlic cube, some onion powder, salt and pepper. Once garlic is golden (if burned, throw out start over), add tomatoes. Cook on medium low heat, while making the eggplant. this sauce can be ready in as little as twenty minutes.
• You will probably have some sauce left over, which you can freeze for future.

The post Keto Eggplant Lasagna appeared first on Spinach Tiger.

We loved it so much, I’ve made it three times already, and I have to share it with you.

It’s not that you couldn’t figure out how to do this, but you may not think of it. 

Pork Panko for Breading the Eggplant Parmesan Pepperoni

It all starts with low carb Pork Panko, which are processed pork skins. If you don’t have the official Pork Panko, make your own using pork rinds and a food processor. I buy my Pork Panko at Costco, where it’s the most affordable and comes in a two-pack.

Frying with Pork Panko. Every time I  make eggplant parmesan, I  learn something new. This last time I  learned that frying eggplant with Pork Panko yields the best result when using NO oil. Yes, that’s right. The eggplant turned out very crispy and the eggplant was delicious. Fry on low. I  know it’s very tempting to turn up the heat, but the eggplant will be creamier inside when cooked low and slow.

Topping Eggplant Parm with Pepperoni. Are you a pizza lover? I  am, but avoid it most of the time, even the so called keto fat head pizzas, which is just too much cheese for me. When I top my eggplant parmesan with pepperoni, I  get the best of both worlds. 

Tomato Sauce. I stick to my guns on this. There are two things that come in jars that I never buy: Salad dressing and tomato sauce.

You can buy your own sauce, but it’s so much easier to make a quick tomato sauce. My homemade pizza sauce will work perfectly with this recipe because you won’t be using much and it only calls for one can of Cento San Marzano tomatoes. If you want to make a lot more sauce, make my grandmother’s authentic tomato sauce and freeze left overs in ziplock bags for future Italian meals like this sausage crust four cheese pizza (totally keto friendly). 

Thick or thin eggplant. Taking notes from my great godmother and favorite Aunt Rita, I  like to cut my eggplant on the thicker side for eggplant parm and thinner when it’s just a fried snack. You have the choice of layering eggplant or making one layer of thicker slices. 

Remove skin or not.  I did not do this and realized I should have. I used rather large eggplants and the skin was a little tough. If you use small, young eggplants, you may not need to do that.

Salt or not. You may read that salting raw eggplant slices does or doesn’t matter. What it does do is release water and make it easier to fry. I always salt my eggplant on the counter for at least an hour and then use paper towels to absorb the released water and remove the salt. 

These tips above should result is crispy eggplant that is ready to make eggplant parmesan.

Assemble with sauce, your favorite mozzarella, and pepperoni, baking until the cheese is fully melted, about 30 minutes. Allow to cool for another 15 minutes before serving.    

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More Dishes from Spinach Tiger

Italian  Stuffed Eggplant

Italian Eggplant Soup with Sausage

Low Carb Chicken Parm with Pepperoni

Keto Sausage Crusted Pizza with Four Cheeses

Keto Fried Eggplant

Swordfish with Eggplant Sauce

Print

Low Carb Eggplant Parmesan with Pepperoni

Course Entree

Cuisine Italian

Prep Time 1 hour hour

Cook Time 20 minutes minutes

Total Time 1 hour hour 20 minutes minutes

Servings 8

Author Angela Roberts

Ingredients

• 2 eggplants
• salt
• 4 eggs may use less
• 2 cups pork panko ORDER HERE
• 2 cups tomato sauce recipe here
• 1 pound mozzarella cheese shredded
• olive oil coconut oil or avocado oil for frying
• 12 slices pepperoni could use more or less

Instructions

• Slice eggplant. I like it medium thick, about 1 inch if I'm baking it without stacking it. I recommend first slicing off the dark skin.
• Sweat the eggplant. Lay out on cloth or paper towels and salt heavily on both sides. Use more cloth or paper towels to absorb the liquid.
• Beat 2 eggs. Use more as needed.
• Add salt and pepper into eggs.
• Mix panko with cheese. I like to use 1/2 cup cheese to 1 cup pork panko, but you can decide for yourself. Keep in mind that pecorino is salty, but I think that adds flavor. You CAN skip the pecorino, if you want to or replace with parmesan.
• Dip into egg, then breadcrumbs and fry eggplant over medium heat in oil of your choice until golden brown on each side. Drain on paper towels. If you are using a copper chef non-stick pan (I highly recommend for this), you don't need any oil and you will get a very crispy eggplant.
• Preheat oven to 400 degrees.
• Put small amount tomato sauce in bottom of baking dish.
• Layer eggplant with sauce and mozzarella cheese. I like one layer, but you can make several layers. Top with pepperoni.
• Bake until cheese is completely melted and slightly golden brown. Allow to rest 10 minutes before cutting.

The post Low Carb Eggplant Parmesan Pepperoni appeared first on Spinach Tiger.

Ricotta Stuffed Chicken Breast is Keto Friendly

My favorite breading for chicken breasts is pork panko, which made a crunchy chicken coating possible. That makes this dish very keto friendly. 

This is another one of those stove top to oven recipes that is super easy, but don’t skip important steps like pounding the chicken breast thin. If you don’t, your chicken will seize up and be too difficult to work with.

Ingredients for Ricotta Stuffed Chicken Breast

• Chicken Breast
• Pork Panko (or crushed pork skins)
• Ricotta Cheese
• Mozzarella Cheese
• Egg
• Spinach (or parsley)
• Salt, Pepper
• Lemon Wedges

If you really want to take this dish to ten kisses, try the optional lemon sauce. 

Optional Lemon Sauce

• white wine or chicken broth
• lemon juice
• white wine vinegar
• butter
• parsley

How to Make Ricotta Stuffed Chicken Breast

• You must first pound your chicken breasts to flatten them. You can do this in a number of ways, but my favorite way is to put the chicken in a large plastic bag, and use either my meat pounder or a flat cast iron pan. Pound them as thin as you can, as they will naturally shrink up a bit and become thicker than you think when they are baking.
• Mix all the ingredients except the Pork Panko. The egg helps to bind the cheese. I use half of the beaten egg for the ricotta cheese and half to brush on the chicken and roll in Pork Panko. I only do the top like this as the bottom can get mushy.
• Bake in oven at 400 degrees F. (204 C.) until the inside reaches 165 degrees. F. (74 C. ). 
• Serve with lemon wedges or lemon sauce.
• You could also serve this with a side of tomato sauce.

Boneless chicken breasts are a go to for so many people, and while sometimes I find them boring and bland, ricotta stuffed chicken breasts feel very gourmet. The best accompaniment is a nice green salad with this champagne vinaigrette. 

Tips for Ricotta Stuffed Chicken Breast with Optional Lemon Sauce

• If you don’t want to make the lemon sauce, that’s fine, just serve with lemon wedges, and make sure to season with salt and pepper. 
• Make sure to bake your chicken breast on a parchment paper, as ricotta cheese tends to ooze out a little. I like the pre-cut parchment sheets that fit on a baking sheet. 
• Make sure your ricotta is not too watery to begin with. Use full fat and you might sit it in sieve for 30 minutes to get the liquid out. I use the brand Polly O and don’t need to do that. 
• Taste your ricotta before you add raw egg to see if it’s seasoned enough for you. 
• Let your chicken rest for ten minutes before eating. 

Spinach Tiger Recipes and Note to My Readers

If you’re sticking with me and these keto friendly recipes, I’d like to thank you and tell you how much I appreciate your nice comments and emails. I work hard on these recipes to make sure that you can repeat them. Most home cooks like to brag that they don’t use a recipe and I understand that kind of creativity. But actually, they do use a recipe; it’s just done intuitively. They just do it by feel, intuition or practice.

I used be be that person that didn’t write down what I did. After twelve years of this practice, it’s really important to write down what I do. Not just so you can have a good kitchen experience, but so I can too. I’ve discovered lots of tips and tricks and sound cooking methods over these years and I find that when I don’t use them, I don’t have the same result. 

There have been times I’ve gone to make my own recipe from this blog and I discover that it’s not clear enough, and I’m the one who wrote it. I apologize to my readers for this, and I do everything I can to correct, refine and tweak these recipes. 

If you ever find a recipe too ambiguous, please let me know. I’ll go and rewrite it, because my goal here is to make sure you can eat delicious food that you cook for you and your family. 

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Macros (which includes lemon sauce)

4 servings: Calories: 394   Fat: 18 grams    Carbs: 3 grams    Proteins: 46 grams

More Boneless Chicken Breast Recipes from Spinach Tiger

Keto Chicken Parm with Pepperoni

 Parmesan Chicken  Mayonnaise

Grain Free Chicken Piccata

Chicken Marsala

Chicken Stir Fry with Asparagus with Lemon and Pistachios

Grain Free Chicken and Biscuits

Print

Ricotta Stuffed Chicken

Low Carb Friendly Ricotta Stuffed Chicken, with Lemon Sauce

Course Entree

Cuisine American

Keyword chicken breast

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Servings 4 Servings

Calories 394kcal

Ingredients

Ricotta Stuffed Chicken Breast

• 1 pound boneless chicken breasts
• 1/2 cup ricotta cheese
• 2 tablespoons grated mozzarella cheese
• 1/2 cup fresh spinach, chopped can use parsley
• 2 tablespoons grated pecorino romano
• dash freshly ground nutmeg
• 1 egg, beaten
• 1/2 cup pork panko or as needed
• 1 teaspoon salt
• 1/2 teaspoon pepper
• lemon wedges

Lemon Sauce

• 1/2 cup white wine or chicken broth
• 2 tablespoons lemon juice
• 2 tablespoons unsalted butter
• 2 tablespoons minced parsley

Instructions

• Preheat oven to 400 degrees F (204 C.)

Ricotta Stuffed Chicken Breast

• Flatten chicken breasts with meat pounder.
• Season with salt. Set aside.
• Mix ricotta, spinach, pecorino romana, nutmeg, and mozzarella with only half of the egg. Sprinkle with salt and pepper. Use salt sparingly as pecorino is salty.
  
• Put the ricotta mixture onto the chicken and fold over. Gently brush egg wash and cover with Pork Panko.
• You can put chicken in oven or at this point fry on one side for five minutes and turn over and place in oven. I like starting on top of the stove.
• Place parchment paper or silpat on baking sheet.
• Place on baking sheet. Brush the remaining egg on top. Sprinkle pork panko over chicken.
• Bake for twenty minutes and then test inside for doneness. Internal temperature has to be 165 F. or 74 C.

Lemon Sauce

• Make this once chicken is out of the oven and resting.
• Heat wine or broth. If using broth and not wine, lemon juice, till simmering, Add cold butter.
• Serve sauce immediately.
• Garnish with parsley.

Notes

Macros include the lemon sauce. 

Without the Lemon sauce: Calories: 311   Fat: 12 g  Carbs: 1 g Protein: 46 g

Nutrition

Serving: 4servings | Calories: 394kcal | Carbohydrates: 3g | Protein: 46g | Fat: 5g

The post Keto Ricotta Stuffed Chicken Breast with Lemon Sauce appeared first on Spinach Tiger.

Fried eggplant was usually my mom’s specialty, but she’s was not likely to make a grain free, keto friendly version.

Keto fried eggplant is versatile.

Keto fried eggplant can be a side dish, an appetizer or the start of keto eggplant parmesan like I made here.

It’s a simple recipe, using Pork Panko (amazon)  (my favorite keto friendly ingredient), but there are few things you have to keep in mind. You can find jars of Pork Panko at Costco now at a very reasonable price.

Fried eggplant is the kind of side or appetizer that will disappear in moments. I hosted a brunch last year and my mom brought her eggplant. It was the only dish completely gone and gone fast!

Is Fried Eggplant keto friendly?

Yes, the pork panko is zero carbs and one cup of cubed eggplant is only 2.3 net carbs.

Cooking Tips for Keto Fried Eggplant

I  discovered that using a non-stick frying pan with NO oil makes crispier eggplant. I  use the copper chef frying pan that requires no oil or butter 

If you’re looking for healthy, low-carb vegetables, I have listed over 30 low-carb vegetables with over 75 recipes here. 

More Eggplant Recipes from Spinach Tiger

Keto Eggplant Parmesan

Keto Eggplant Pepperoni Parm

Spicy Eggplant Sauce

Italian Eggplant Soup with Sausage

Eggplant Stew

Italian Stuffed Eggplant

Print

Keto Fried Eggplant Recipe

Course Vegetable

Cuisine Italian

Keyword keto eggplant

Prep Time 10 minutes minutes

Cook Time 19 minutes minutes

Counter time for Sweating Eggplant 1 hour hour

Author Angela Roberts

Ingredients

• 2 eggplants
• salt
• 2 eggs
• 2 to 4 cups Pork Panko or pork rinds ground to crumbs
• 1 cup pecorino romano grated OPTIONAL
• olive oil optional

Instructions

• Slice eggplant. I like it medium thick, about 1 inch if I'm baking it without stacking it.
• Sweat the eggplant. Lay out on cloth or paper towels and salt heavily on both sides. Use more cloth or paper towels to absorb the liquid.
• Make sure to wipe off salt with paper towels before dipping into egg.
• Beat 2 eggs. You may not need all, so beat more as you need them.
• Add salt and pepper into eggs.
• Mix panko with cheese. I like to use ½ cup cheese to 1 cup pork panko, but you can decide for yourself. Keep in mind that pecorino is salty, but I think that adds flavor. You do not need to use the cheese if you don't want to,
• Dip into egg, then breadcrumbs and fry eggplant over medium low heat. I use a non-stick pan that does not require any oil. This is the best way to fry the eggplant crispy. You can use oil in a frying pan, but I've discovered it's better to use no oil. Medium low heat and patience. The eggplant will get crunchy.
• Season with sea salt




The post Keto Fried Eggplant Recipe appeared first on Spinach Tiger.

My new go to for salmon is using Trader Joe’s bomba sauce (Crushed Calabrian Chili Peppers) mixed with mayonnaise. It will take your salmon to more than gourmet and leave you fighting over the last bite. 

In this post I talk about some of the ingredients I love in this recipe, but this is not a sponsored ad. I like to share with you ingredients I have discovered that help me to cook deliciousness in my own kitchen, and hopefully yours.

The ingredients I’m going to talk about include, Trader Joe’s Bomba Sauce, Whole Foods Salmon Filets, Better Body Mayonnaise. and Pork Panko. You absolutely can make this recipe with different brands of these ingredients.

Together they make the most remarkable combination of flavors and textures for this Spicy Salmon Recipe.

A few salmon basics

We love the salmon from Whole foods that is sold in their freezer in six packs. Each filet is bone free, and shrink wrapped individually. Six filets cost $19.99, so this meal for two is under $7. We eat salmon at least once a week, and I am always looking for different ways to prepare it. I usually start with my basic stove to oven method. Since this salmon is frozen, it takes about 15 minutes to defrost and 9 minutes to make.

If I already know I’m going to make salmon in the morning, I take it from freezer, cut out two portion and stick it in the fridge. I like to take it out about an hour in advance to bring the temperature up a bit. A very cold center salmon filet is hard to cook evenly without overcooking parts of it.

The Stove to Oven Method for Cooking Salmon

There are many kinds of salmon and I usually prepare them the same way. I sear one side on top of the stove, flip it over and place in the oven to finish. My salmon comes out perfectly every time and is not overcooked.

Bomba Spicy Sauce

I’ve used this spicy sauce which is simply a combination of mayonnaise and bomba sauce on salmon, chicken and cauliflower. It wakes up a dish. A half cup mayonnaise mixed to one tablespoon bomba sauce. This is enough to be spicy enough but you can add the amount of crushed chilies to your own preference. My preferred mayonnaise is from Better Body Foods, made with avocado oil (not canola). Once you taste this lemony, healthy mayonnaise, you’ll love it as much as I do. I buy it on Amazon on subscription. 

What temperature should I cook salmon?

Salmon is cooked at 145 degrees F. I take it out at 135 degrees. It will continue cooking and if you see that white protein coming out of the salmon, it’s overcooked.  

When I want to put this sauce on it, give it a few minutes in the oven and then smear the mayonnaise mixture all over the top of the salmon, and when I have it, I top with some pork panko. It’s amazing.  

What is Pork Panko?

Pork panko is simply crushed pork rinds crushed breadcrumb style at zero carbs.

You can buy Pork Panko at Costco now and it’s much more reasonable than you will find online. If you see it there, pick up a couple sets. I purchased a two-pack (each 12 ounces) for $10.50. Pork Panko is a great alternative to bread crumbs if you’re grain free, keto or paleo.

 You can also make your own by putting pork rinds in the food processor. 

Bomba Sauce for Spicy Mayonnaise Salmon

If you follow me on instagram, you know I love Trader Joe’s Bomba Sauce, which is fermented Calabrian chilies. I put it in everything, even scrambled eggs. You can buy other brands on Amazon like this one if you’re not near a Trader Joe’s. 

Yes, I did buy five jars on my last visit to Trader Joe’s.

Baking with this spicy mayonnaise sauce can be a little tricky. I seared the salmon on one side, skin side down first for about 3 minutes then turned over for a minute to get some color on the top of the salmon. Then I turned it over again, brushed it with my spicy mayonnaise, added some pork panko and put into the oven for the last four minutes.

I served this with cauliflower rice. 

You could also use this sauce to make roasted cauliflower. 

Shrimp Scampi

Keto Fried Eggplant

Keto Chicken Parm

Here are Some More Salmon Dishes from Spinach Tiger

Salmon with Crispy Skin

Salmon with Low Carb Pasta Mediterranean Style

Salmon Tacos

Ginger Roasted Salmon with Golden Beets

Salmon with Tarragon Pea Mash

Salmon with Greek Spinach Salad

Print

Spicy Mayonnaises Salmon with Bomba Sauce

Perk up salmon with Bomba Sauce, Fermented Calabrian Chilies

Course Entree

Cuisine American

Keyword bomba sauce, salmon

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 2

Author Angela Roberts

Ingredients

• 2 pieces of salmon 6 ounces each, approx.
• 1 tablespoon extra virgin olive oil or avocado oil
• salt
• pepper

Bomba Sauce

• 1/2 cup mayonnaise
• 1 tablespoon Crushed Calabrian Chilies

Instructions

Bomba Sauce

• Mix mayonnaise and chilies in bowl until incorporated. Taste to make sure it's the heat level of your own preference. Start with a teaspoon add as desired.

Salmon

• Take salmon out at least 30 minutes up to an hour before cooking. Dry with paper towel. If you don't have time for that, your salmon may take longer to cook.
• Preheat oven to 375 degrees F.
• Heat olive oil in small frying pan on medium heat. Uses a pan that can go in oven.
• Oil is ready when a drop of water sizzles.
• Place salmon in pan skin side down,
• Cook for 4 minutes or until the salmon easily moves in pan.
• Turn over and cook for 1 minutes to put some color on salmon. Turn back over skin side down.
• Spread sauce over salmon. You will probably not use all sauce. Top with Pork Panko.
• Put in oven for about 4 minutes or until salmon reaches an internal temperature of 135 degrees F.

Notes

Save left over sauce to mix through cauliflower rice or rice. 

Nutrition

Serving: 1filet

The post Spicy Mayonnaise Salmon with Bomba Sauce appeared first on Spinach Tiger.

If you are on a keto or grain free diet, you can now have fried fish tacos!

Pork Panko is made from pork skins and are zero carbs. Our Costco in now carrying Pork Panko at a good price. If you can’t find them, you can make your own use a food processor and grind pork rinds. 

I wondered if it would ever be possible to have fried fish again, since grains aren’t a regular part of my diet (outside of some sour dough here and there).

While you could crush your own, these are already perfectly made and more cost effective. They don’t have an overbearing oil flavor, are more neutral and perfect for oven-fried zucchini , chicken parm,  mayonannaise baked chicken, or shrimp scampi.

What makes a good Keto Fried fish taco and fish taco sauce?

Firstly, the fish should be good, but it has to have the right fish taco sauce and shredded cabbage. There are two ways to make an easy spicy creamy sauce. I usually will combine sour cream with mayonnaise, add lime juice and sriracha.  You could also use a fire-roasted salsa or a salsa verde to make a sauce for fish tacos. My favorite is even amounts of fire roasted salsa, sour cream and mayonnaise.

I use my grain free tortillas for these fish tacos.

Wild Alaskan Cod (make great fish tacos)

Cod is a delicious fish that is mild in flavor but has a firm enough flesh for frying. I used Alaskan wild cod in this recipe sent to me from Sitka Salmon Shares.

Here are the reasons Sitka Salmon Shares is worth joining.

Wild: Wild-caught from the pristine waters of Southeast Alaska

Community-based: Sourced from traditional fishing communities. Supported by a Midwest community of conscious consumers.

Premium: Harvested and hand-processed individually, flash-frozen at the peak of freshness to ensure the highest quality, guaranteed.

Sustainable: Harvested using hook-and-line methods to minimize negative ecological impact.

Traceable: The only fully-integrated Midwest CSF. 100% traceability from boat to doorstep.

Just: Owned by a collective of carefully selected small-scale family fishermen, all of whom

retain 20-30% more of the retail value or their harvest.

Convenient: Home delivered direct to your door, with recipes, newsletters, and more.

Conscious: Carbon offsets purchased and 1% of revenue donated back to the wild.

How You Can Get Wild Alaskan Seafood

I have received two boxes of fish in exchange for instagram posts and they are packed perfectly. Fish remains frozen, and you are notified in advance of delivery. This is such a joyful way to eat responsibly.

More Spinach Tiger dinners you will love.

Pan Seared Salmon Tacos with Mango Tomato Salsa

Keto Green Enchiladas 

Salmon Greek Salad with Lemony Dressing

Whole Grilled Snapper

Sole Menuiere

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Grain Free Panko Wild Alaskan Cod Fish Tacos, Keto Friendly, Gluten Free

Grain Free Pork Panko Keto Fried Fish Tacos with Alaskan Wild Cod.

Course Entree

Cuisine American

Author Angela Roberts

Ingredients

• 1 pound wild Alaskan cod or white fish of your choice
• 2 cups pork panko ORDER HERE
• 1/4 cup tapioca flour optional
• 2 eggs[
• salt
• pepper
• 
  
• Taco Sauce
• 1/4 cup sour cream
• 1/4 cup mayonnaise
• 2 tablespoons salsa verde or 1 tablespoon sriracha
• 6 grain free tortillas RECIPE HERE

Instructions

• Place eggs, panko, and tapioca flour in 3 separate shallow medium bowls.
• Season fish with salt and pepper.
• Dredge fish in flour (you can skip this part if you don't want to use)
• Dip into egg, allowing excess to drip back into bowl
• Coat with pork panko (or panko).
• Heat 1/2 cup oil in frying pan. Cook in batches 3 minutes on each side.
• Transfer to paper towels.
• 
  

Make Taco Sauce

• Use equal amounts of sour cream, mayonnaise and one of the following. Sriracha, Salsa, or Salsa Verde. Stir until well-incorporated.
• Assemble Tacos
• Tortilla, red cabbage, cilantro, fish, sauce, avocado, lime.




The post Keto Fried Fish Tacos with Wild Alaskan Cod appeared first on Spinach Tiger.

Tender, juicy, flavorful and crispy my version which keto parmesan mayonnaise chicken is amazing!

Simply made with my favorite mayonnaise, pecorino or parmesan cheese, I made my own keto panko by grinding pork rinds for a delicious crispiness on top. 

Chicken and cauliflower both love this topping and the dish feels almost gourmet, even though it’s so simple to make.

The cauliflower will crisp up and the combination of ingredients gives an umami result.  The chicken comes out so tender and delicious. I had a hard time stopping because this dish is very addicting. 

The other elements of this dish that make it hard to stop eating are the pork panko and the red pepper flakes. A little crisp, a little heat makes this a dinner I promise you will make over and over again. 

How to Prepare the Ingredients

Boneless Chicken Breasts: Prepare chicken breasts by pounding them to about 1/4  to 1/8 inch. Thin is good! It will insure chicken tenderness. 

Mayonnaise: I like Better Body Foods. 

Cauliflower: Cut or break the cauliflower into bite size pieces. 

Pork Rind Panko: You can use pre-made pork panko or make your own. In this case I’ve made my own using a food processor. 

Pecorino Romano or Parmesan: I like the tang and saltiness of pecorino but a good parmesan will work also. 

This is what thin slices of Pecorino look like over roasted zucchini . 

How to Pound Boneless Chicken Breasts

You must pound the chicken. This tool is perfect for pounding chicken. 

This not only aids in tenderizing, it makes the chicken easier to eat and properly bake. Place in plastic bag and pound each side with a tenderizer. If you don’t have that tool, you could use a cast iron pan. You want the chicken to be about 1/4 inch thick and and cut into four to five inch cutlets.

What’s the Best Mayonnaise?

We love Better Body Foods Mayonnaise. It has a lot of acid and bright flavor, is made with avocado oil instead of canola oil. I have a subscription for it on Amazon.  I  also like Chosen Foods Avocado Oil Mayonnaise.

How to make pork panko?

There is actually a product called pork panko which already grinds the pork skins for you into faux bread crumbs, but it’s pricey. You can make your own from pork skins in a food processor.

The preparation is easy. Mix the mayo and dijon mustard together with the pecorino. Smear all over the chicken and cauliflower. Cover with the panko and pecorino and bake at 400 degrees F.  Bake until the cauliflower looks golden brown. Make sure to keep everything in one layer. Sprinkle with red chili flakes before serving for a little extra heat.

Pecorino Romano vs. Parmesan

You can use either one of these cheeses. Pecorino is sheep’s cheese and is tangy, salty and my favorite. Parmesan is made from cow’s milk and a good parmesan is considered the king of cheeses. Sadly,  too often people use inferior pre-grated parmesan cheese and it detracts from a recipe.  Use the good kind and freshly grate for best results. Costco carries both at decent prices. 

Nutrition Value

This dinner is naturally low in carbs, can also be considered keto and paleo friendly.

Keto Parmesan mayonnaise chicken bake is hard to stop eating. Make a lot!  It freezes too! 

Heat up: I always heat up in the oven. The microwave is not kind to chicken. It’s worth it!

More Easy Chicken Dinners from Spinach Tiger

Boneless Chicken Breast Recipes

Twenty Low Carb Cauliflower Recipes You Need to Make

Low Carb Cauliflower Rice and Chicken

Low Carb Cauliflower Cheese Steak Skillet

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Chicken California Bake with Pork Panko, Pecorino

Chicken California Bake with Pork Panko, Pecorino

Course Entree

Cuisine Italian

Keyword cauliflower, chicken bake, chicken breast, chicken sausage,

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 4 servings

Equipment

• Rimmed Sheet Pan

Ingredients

• 2 pounds boneless chicken breasts
• 1 head cauliflower
• 1 cup mayonnaise
• 1 tablespoon dijon mustard
• 1 cup freshly grated parmesan or pecorino Romano Cheese.
• 1/2 cup pork panko
• 1 teaspoon crushed red chili flakes
• 1 teaspoon salt or as needed
• 1/2 teaspoon black pepper

Pork Panko

• 2 cups fried pork skins see notes

Instructions

• Trim excess fat off chicken breasts
• Place in plastic bag. Pound to thin cutlets. Cut each breast in half.
• Season chicken salt and pepper.
• Trim stem from cauliflower and cut or break into bite sized pieces.
• Mix mayonnaise, mustard, cheese together in mixing bowl.
• Toss cauliflower in mayonnaise mixture. Arrange on baking sheet.
• Toss chicken in mayonnaise mixture. Arrange on same baking sheet, making certain nothing overlaps.
• Top with more cheese and the pork panko.
• Bake at 400 degrees F. for approximately twenty minutes or until everything is golden brown. Chicken must be at 165 F. to be done.

Pork Panko Crumbs

• Crush your favorite pork skins in food processor to make the panko crumbs.

Notes

PORK PANKO – you can make your own from 2 cups of pork skins or you can purchase a product called Pork Panko. I  find it at Costco.

The post Parmesan Mayonnaise Chicken Bake (Keto Friendly) appeared first on Spinach Tiger.

People often ask me what my favorite food is. It’s simple. It’s Italian food. This does not mean heavy red sauce and gobs of cheese. But sometimes old school Italian calls my name, like chicken parmesan.

This is the third chicken parmesan recipe here at Spinach Tiger and it might be my favorite. Using Pork Panko, my new go to for breading cutlets and more, this is as close as I can get to my mom’s chicken cutlets.

You might recall my most recent post using pork panko, low-carb eggplant parmesan.  Pork panko does everything regular panko bread crumbs do, but without the carbs. If you do not have pork panko, substitute with almond flour, or make your own panko with pork skins.

Adding pepperoni is fun and reminds me of pizza. Keto Chicken Parmesan is completely keto compliant as it’s basically carb free and high in fat.

The key to any good Italian dinner is good ingredients. I like air-chilled chicken cutlets, a light tomato sauce and a freshly grated pecorino Romano cheese. This may be a retro dish with a low-carb twist, but it’s still deserves to be amazing.

How to Tell When Chicken Cutlets are Done

These cutlets aren’t as thin as I usually make them, and whether you pound them super flat or not will be up to you. These are fried in avocado oil on medium high heat for a few minutes on each side. Keep in mind they will be going into the oven to melt the cheese. Chicken is done at 165 degrees F.

I also always mix parmesan or pecorino cheese in with the pork panko crumbs. It adds flavor! Just because you’re eating low-carb or grain free, that doesn’t mean you want to sacrifice flavor and the joy of food. Keto Chicken Parmesan is old school with a new keto twist. Enjoy!

The only thing I would serve in addition to this is a nice green salad with a red wine or lemon vinaigrette.

If you are following a low carb diet and you have a family, feel free to serve this with a side of spaghetti or orzo.

More Italian Food from Spinach Tiger

Pork Panko Fried Eggplant

Keto Eggplant Parmesan

More Italian Recipes from Spinach Tiger

Keto Eggplant Parmesan

Four Cheese Spaghetti Squash Lasagna

Spaghetti Squash Casserole with Italian Sausage

Keto Fried Eggplant

Spaghetti Squash with Shrimp

Low Carb with Edamame Pasta

Shrimp with Spicy Onion Tomato Butter Sauce

Italian Sausage with Broccoli Rabe

More Keto Recipes from Spinach Tiger

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Keto Chicken Parmesan with Pepperoni with Pork Panko

Pork Panko Crusted Keto Chicken Parmesan, Low Carb, Paleo, Grain Free

Course Entree

Cuisine Italian

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6

Author Angela Roberts

Ingredients

• 2 cups tomato sauce RECIPE HERE may not use all
• 1 pound chicken boneless chicken breasts
• 2 eggs may use less
• 2 to 4 cups pork panko ORDER HERE Can use almond flour
• 1 cup pecorino romano
• olive oil or avocado oil for frying
• 1 pound mozzarella cheese grated
• pepperoni slices 2-3 per cutlet
• Parmesan cheese grated for table

Instructions

• Trim chicken cutlets from any fat. Flatten with meat pounder.
• Season with salt and pepper.
• Beat egg with a few tablespoons of water.
• Mix Pork Panko (or almond flour) with Pecorino Romano
• Dip cutlets into egg and panko crumbs.
• Heat frying pan with about 1/8 inch oil to medium high.
• Put in chicken cutlets, leaving room in pan for turning. Don't crowd.
• Turn heat to medium low.
• You may have to cook in batches.
• Drain on Paper Towels
• Place chicken cutlets in one layer in baking dish,
• Top with tomato sauce, cheese, pepperoni.
• Bake at 400 degrees F. for 10 minutes or until cheese is melted.
• Serve with extra parmesan cheese.

The post Keto Chicken Parmesan with Pepperoni with Pork Panko appeared first on Spinach Tiger.

Mustard Breaded Oven Fried Pork Chops

This is a very unique post and one that warms my heart, because I get to talk a little more in depth about the woman known here as Retro Rose.

How We Said Thank You to Retro Rose with Mustard Breaded Pork Chops

I surprised Retro Rose by inviting her to dinner and placing her at the head of the table.  I invited her best friend, Eleanor, and made sure she would bring her violin.

The twins made her a crown out of cardboard, and I made one of her favorite dishes. Pork Chops. Retro Rose (who’s real name is Roseann) loves pork chops. She puts pork in every Italian dish she makes, often throwing a pork chop into her sauce (for the flavor).

I created an oven fried, mustard breaded pork chop with rosemary, thyme and sage to honor her Italian heritage and her love for comfort food.

At the time this was written, Retro Rose was 80 years old, which still blows my mind, because she zipped around with more energy and enthusiasm for life than many women in their 60’s. She walked a mile a day with her dogs, both rescues.

In Italy, they say the Sicilians Have the Warmest Hearts

She was often asked to pick up the elderly to drive them to church.  In Italy they say, the Sicilians have the warmest hearts and the hottest tempers. Yes on both counts, although she’s slightly mellowed with age.

She get what she wants at the apartment complex where she lives, because she feeds the maintenance men, who also stop by to vacuum, empty the trash and sometimes help her clean her closets. They know she always has a pot of something on the stove, and it’s not uncommon for her to send dinner home with them for their families.

She was the “young” one at her church, where the elders call her to help with the seniors. At age 79 she had a job  watching a woman with alzheimer’s and she was still often called upon to “senior sit” those who struggled with dementia.

Retro Rose Loved Dinner Parties

I invited my closest friends to help celebrate her, because a delivered dinner to her door step would not do. Retro Rose is social and she loves dinner parties.

After dinner, Eleanor played the violin, including Amazing Grace, and we actually sang around the table. This is not something we usually do, but it made the evening very special for Retro Rose who videotaped it and put it on Facebook because after all, she’s modern. She’s new to Facebook and I can’t even tell you how many times I’ve had to say to her, “that’s not how this works, that’s not how any of this works.” But we all laugh and have a good time.

By the way, she was over the moon for these mustard breaded pork chops and wanted my recipe.
Retro Rose, this is for you. xoxo

The Cooking Process for Mustard Breaded Oven Fried Pork Chops

I made two kinds of pork chops, boneless (for the kids) and bone-in. Both are amazing and work well in this recipe. You may need to cook the bone-in longer, and I would recommend a longer marinating process.

Mustard breaded oven fried pork chops are easy to make.

This is an easy recipe. Mix mustard with garlic and herbs and rub onto the pork chops. You can refrigerate this up to six hours. I usually rub the chops for at least twenty minutes. Preheat a cast iron pan or baking stone and press the panko crumbs into the meat. If you want to make this low carb, use Pork Panko, which I highly recommend.

I paired the mustard breaded oven-fried pork chops with a brussels sprouts, apple, pancetta salad with corn bread croutons. This is all you need for a perfect meal, especially when you want to say thank you.

Retro Rose has a few dishes here that would also be amazing and are the most requested dishes at any of my parties or her church functions. You have to try her baked beans with bacon and sausage or her stove top candied sweet potatoes. If you live here in Nashville, all you need do is ask for one of these dishes and she’s at the grocery store lickity split.

So tell me, who in your life deserves a thank you with a home-cooked pork dish like mustard breaded oven fried pork chops?

More Pork Recipes from Spinach Tiger

Rosemary Pork Chops with Apples & Caramelized Onions

Pork Ribs

Rib Eye Pork Chops with Blueberry Compote

Porchetta, the Best Roast Pork

Italian Pulled Pork

Carnitas

Veal Pork Bolognese

Dutch Oven Carnitas

Veal Pork Bolognese

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Mustard Breaded Pork Chops

Mustard Breaded Pork Chops, fried in the oven, tender and flavorful.

Course Entree

Cuisine American

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 4

Author Angela Roberts

Ingredients

• 4 brined pork chops boneless New York Chops or bone-in See Brining)
• 3 tablespoons dijon mustard
• 1 large clove garlic minced
• 1 tablespoon olive oil
• 2 tablespoons fresh thyme
• 1 cup panko bread crumbs or Pork Panko (for low carb)
• Sea Salt
• Black Pepper

Brining

• 3 cups water
• 3 tablespoons sugar
• 3 tablespoons salt

Instructions

• Pre-heat oven to 450
• Chop thyme and combine with garlic.
• Mix mustard and olive oil. Add thyme and garlic.
• Rub on salted chops, and refrigerate up to six hours.
• Right before heating, pat on panko bread crumbs on top of mustard mixture.
• Preheat cast iron pan or baking stone.
• Cook pork chops to an internal temperature between 145°F (medium rare) and 160°F (medium), about 4-5 minutes per side followed by a three-minute rest. Adjust according to your preference, keeping in mind chops will continue to cook, while resting.

Brining

• Place chops in water with sugar and salt no longer than 20 minutes.

Notes

You can use pork panko (amazon) for grain free, low carb recipe. 

You can use boneless or bone-in pork chops.
This recipe works with all sizes, but adjust cooking time accordingly.

The post Mustard Breaded Oven Fried Pork Chops and a Retro Rose Tribute appeared first on Spinach Tiger.

Keto Shrimp Scampi with Pork Panko Breadcrumbs with lemony butter sauce is no compromise.

I avoided shrimp scampi for  years because I thought you could only enjoy it with a lot of crusty bread. While that’s one wonderful way to sop up the lemony butter sauce, eating scampi blanketed with crispy pork panko (a no-carb breadcrumb) is a culinary pleasure.

I’m Italian, but oddly enough never ate shrimp scampi. We were much more likely to see shrimp in a tomato sauce. Seafood was a big thing in the town I grew up in and there wasn’t a week that went by that we weren’t eating blue crab, shrimp or Dover sole.

My mom, Retro Rose, does not like garlic, which is funny because she is  a full fledged Italian, and half Sicilian, but the smell of garlic drives her far away.

Marcella Hazan talks a lot about the over-use of garlic in Italian food. She goes so far as to say if you walk into a restaurant and smell garlic, you should leave. Garlic is meant to be subtle for most Italian dishes and it should always be freshly peeled.

This Keto shrimp scampi might be the one dish where garlic is a very important component. Still there a few things you should know if you want this dish to have the right balance.

How do you peel garlic?

You want to use fresh garlic you peel yourself. I know that you can buy peeled garlic in jars, but that poses a risk of rancid or bitter garlic.  Pre-peeled garlic has a very short shelf life. My very first video on youtube was showing people how to peel garlic, easily. You have to watch it. It’s hilarious, but it will change your garlic life.

You simply take two stainless bowls, one on top of the other with garlic inside and shake for about twenty seconds. The friction causes the peels to fall off. It’s like magic.

How to Use Pork Panko

I’ve been talking about pork panko for several months now, because it’s the perfect keto friendly panko. I’m not sure how they do it, but it tastes exactly like panko breadcrumbs. I like to toast the pork panko in a little butter when I’m topping a dish like Keto Shrimp Scampi.

Shrimp Scampi with Pork Panko Toasted in Garlic Butter

My favorite way to use them is to toast them in garlic butter and that works smashingly in this recipe. Add in lemon zest and parsley and toss over shrimp. Amazing.

Unless you live in shrimp territory, use flash frozen shrimp for absolute freshness. Peel, and devein.

What do you serve with shrimp scampi?

Well if you’re eating a low carb diet, you could serve this over spaghetti squash, or you can serve it over zoodles

Shrimp with Olives over Zoodles

Shrimp over Spaghetti Squash

Find over 75 recipes at my post featuring 30 low carb vegetables here. 

More Shrimp Recipes from Spinach Tiger

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Keto Shrimp Scampi with Pork Panko, Lemon, Almonds

Shrimp Scampi with butter, garlic and pork panko. Can be used an appetizer or an entree over pasta or vegetables.

Course Seasfood

Cuisine Italian

Prep Time 20 minutes minutes

Cook Time 5 minutes minutes

Total Time 25 minutes minutes

Servings 4

Author Angela Roberts

Ingredients

• 1 cup pork panko ORDER HERE
• 1/4 cup sliced almonds optional
• 3 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 cloves garlic grated or minced
• 4 tablespoons freshly chopped parsley divided
• 1/4 cup white wine optional.
• 1 raw pound shrimp peeled deveined
• juice of 1/2 lemon
• zest of lemon
• 1/2 teaspoon crushed red pepper flakes
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper

Instructions

• Put 1 tablespoon olive oil and 1 tablespoon butter in frying pan. Add 1 clove garlic minced for a minute.
• Add pork panko and toast until crunchy. Add zest of lemon.
• Add 2 tablespoons parsley to pork panko. Set aside.
• In a clean pan, add 1 tablespoon olive oil and 2 tablespoons butter.
• Add remaining minced garlic. Sautè for one minute or until golden.
• Add lemon juice, optional white wine, black pepper, crushed red pepper.
• Cook wine down for two minutes.
• Add shrimp. Do not overcook.
• Cook for two minutes. Turn over and turn off heat leaving shrimp in pan, remaining to be cooked.
• Remove shrimp to a dish.
• Top with pork panko, enough to cover all the shrimp.
• Sprinkle with another dash crushed red pepper.
• Serve immediately.

Nutrition

Serving: 1g | Carbohydrates: 4g | Protein: 3g | Fiber: 1g

The post Keto Shrimp Scampi with Pork Panko, Lemon, Almonds appeared first on Spinach Tiger.