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4 Flavor-Packed Lower Carb Meals and Snacks

Chef Tom Valenti releases a seriously healthy cookbook full of recipes created for diabetics (and guys who just want to keep carbs and sugar in check).

Fish and Chips Style Cod


  • ½ cup all-purpose flour
  • ¼ cup plus 2 tablespoons whole milk
  • ¼ cup plus 2 tablespoons medium- to full-bodied ale
  • 1 large egg
  • ¼ teaspoon coarse salt
  • Pinch of freshly ground black pepper
  • 1 pound cod fillet
  • ½ cup canola oil, for frying
  • Malt vinegar or aged sherry vinegar, for serving

How to Make It

  1. Put the flour, milk, ale, egg, salt, and pepper in a bowl and whisk them together. Cover the batter with plastic wrap and refrigerate it for 30 minutes.
  2. Preheat the oven to 250 degrees F.
  3. Rinse the cod gently under cold running water and pat it dry with paper towels. Cut the fillets crosswise into eight ¾- inch-thick pieces.
  4. Pour the oil into an 8-inch, nonstick pan to a depth of ½ inch and heat over medium to medium-high heat until shimmering, about 2 minutes.
  5. Dip 4 pieces of cod in the batter letting any excess run off and back into the bowl. Fry the fish pieces until golden, about 1 minute per side. Transfer the fried cod to a baking sheet and place in the over to keep warm. Repeat with the remaining 4 pieces of cod.
  6. Place two pieces of fish on each of 4 plates and serve with vinegar on the side.

Nutritional Information
(per serving)

Calories: 314
Fat: 17 g
     Saturated Fat: 2 g
     Trans Fat: 0 g
Total Carbohydrates: 14 g
     Dietary Fiber: 0 g
     Total Sugars: 1 g
Protein: 24 g
Cholesterol 98 mg
Sodium: 228 mg



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