[2017] Ketogenic Diet Cookbook
Page 16
Nutrition: Calories - 200, Fat - 6, Fiber - 1, Carbs - 4, Protein – 2
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Grilled Salmon
Preparation time: 30 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 salmon fillets
1 tablespoon olive oil
Salt and ground black pepper, to taste
1 teaspoon cumin
1 teaspoon sweet paprika
½ teaspoon chili powder
1 teaspoon onion powder
For the salsa:
1 onion, peeled and chopped
1 avocado, pitted, peeled, and chopped
2 tablespoons fresh cilantro, chopped
Juice from 2 limes
Salt and ground black pepper, to taste
Directions:
In a bowl, mix the salt, pepper, chili powder, onion powder, paprika, and cumin. Rub the salmon with this mixture, drizzle the oil, and rub again, and cook on preheated grill for 4 minutes on each side. In a bowl, mix the avocado with the onion, salt, pepper, cilantro, and lime juice, and stir. Divide the salmon on plates, and top each fillet with avocado salsa.
Nutrition: Calories - 300, Fat - 14, Fiber - 4, Carbs - 5, Protein - 20
Tuna Cakes
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 12
Ingredients:
15 ounces canned tuna, drained well and flaked
3 eggs
½ teaspoon dried dill
1 teaspoon dried parsley
½ cup onion chopped
1 teaspoon garlic powder
Salt and ground black pepper, to taste
Oil, for frying
Directions:
In a bowl, mix the tuna with salt, pepper, dill, parsley, onion, garlic powder, and eggs, and stir well. Shape the tuna cakes and place on a plate. Heat up a pan with some oil over medium-high heat, add the tuna cakes, cook for 5 minutes on each side. Divide on plates and serve.
Nutrition: Calories - 140, Fat - 2, Fiber - 1, Carbs - 0. 6, Protein - 6
Pan-roasted Cod
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound cod, cut into medium-sized pieces
Salt and ground black pepper, to taste
2 green onions, chopped
3 garlic cloves, peeled and minced
3 tablespoons soy sauce
1 cup fish stock
1 tablespoons balsamic vinegar
1 tablespoon fresh ginger, grated
½ teaspoon red chili flakes
Directions:
Heat up a pan over medium-high heat, add the fish pieces, and brown them a few minutes on each side. Add the garlic, green onions, salt, pepper, soy sauce, fish stock, vinegar, chili pepper, and ginger, stir, cover, reduce heat, and cook for 20 minutes. Divide on plates and serve.
Nutrition: Calories - 154, Fat - 3, Fiber - 0. 5, Carbs - 4, Protein - 24
Sea Bass with Capers
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 lemon, sliced
1 pound sea bass fillet
2 tablespoons capers
2 tablespoons fresh dill
Salt and ground black pepper, to taste
Directions:
Put the sea bass fillet into a baking dish, season with salt, and pepper, add the capers, dill, and lemon slices on top. Place in an oven at 350ºF, and bake for 15 minutes. Divide on plates and serve.
Nutrition: Calories - 150, Fat - 3, Fiber - 2, Carbs - 0. 7, Protein - 5
Cod with Arugula
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
2 cod fillets
1 tablespoon olive oil
Salt and ground black pepper, to taste
Juice of 1 lemon
3 cup arugula
½ cup black olives, pitted and sliced
2 tablespoons capers
1 garlic clove, peeled and chopped
Directions:
Arrange the fish fillets in a heatproof dish, season with salt, pepper, drizzle the oil, and lemon juice, toss to coat, place in an oven at 450ºF, and bake for 20 minutes. In a food processor, mix the arugula with salt, pepper, capers, olives, and garlic, and blend well. Arrange the fish on plates, top with arugula tapenade, and serve.
Nutrition: Calories - 240, Fat - 5, Fiber - 3, Carbs - 3, Protein - 10
Baked Halibut with Vegetables
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 2
Ingredients:
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 teaspoon balsamic vinegar
1 tablespoon olive oil
2 halibut fillets
2 cups baby spinach
Salt and ground black pepper, to taste
1 teaspoon cumin
Directions:
In a bowl, mix the bell peppers with salt, pepper, half of the oil, and the vinegar, toss to coat well, and transfer to a baking dish. Place in an oven at 400ºF, and bake for 20 minutes. Heat up a pan with the rest of the oil over medium heat, add the fish, season with salt, pepper, and cumin, and brown on all sides. Take the baking dish out of the oven, add the spinach, stir gently, and divide the whole mixture on plates. Add the fish on the side, sprinkle with salt and pepper, and serve.
Nutrition: Calories - 230, Fat - 12, Fiber - 1, Carbs - 4, Protein - 9
Fish Curry
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
4 white fish fillets
½ teaspoon mustard seeds
Salt and ground black pepper, to taste
2 green chilies, chopped
1 teaspoon fresh ginger, grated
1 teaspoon curry powder
¼ teaspoon cumin
4 tablespoons coconut oil
1 onion, peeled and chopped
1-inch turmeric root, grated
¼ cup fresh cilantro
1½ cups coconut cream
3 garlic cloves, peeled and minced
Directions:
Heat up a pot with half of the coconut oil over medium heat, add the mustard seeds, and cook for 2 minutes. Add the ginger, onion, and garlic, stir, and cook for 5 minutes. Add the turmeric, curry powder, chilies, and cumin, stir, and cook for 5 minutes. Add the coconut milk, salt, and pepper, stir, bring to a boil, and cook for 15 minutes. Heat up another pan with the rest of the oil over medium heat, add the fish, stir, and cook for 3 minutes. Add this to the curry sauce, stir, and cook for 5 minutes. Add the cilantro, stir, divide into bowls, and serve.
Nutrition: Calories - 500, Fat - 34, Fiber - 7, Carbs - 6, Protein - 44
Sautéed Lemon Shrimp
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 tablespoon butter
1 pound shrimp, peeled and deveined
2 tablespoons lemon juice
2 tablespoons garlic, minced
1 tablespoon lemon zest
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the oil and butter over medium-high heat, add the shrimp, and cook for 2 minutes. Add the garlic, stir, and cook for 4 minutes. Add the lemon juice, lemon zest, salt, and pepper, stir, take off the heat, and serve.
Nutrition: Calories - 149, Fat - 1, Fiber - 3, Carbs - 1, Protein - 6
Roasted Sea Bass
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
2 sea bass fillets
2 teaspoon olive oil
2 teaspoons Italian seasoning
¼ cup green olives, pitted and chopped
¼ cup cherry tomatoes, cored and chopped
¼ cup black olives, chopped
1 tablespoon lemon zest
2 tablespoons lemon zest
Salt and ground black pepper, to taste
2 tablespoons fresh parsley, chopped
1 tablespoon olive oil
Directions:
Rub the fish with salt, pepper, Italian seasoning, and 2 teaspoons olive oil, transfer to a baking dish, and set aside. In a bowl, mix the tomatoes with all the olives, salt, pepper, lemon zest, and lemon juice, parsley, and 1 tablespoon olive oil, and toss well. Place the fish in the oven at 400ºF, and bake for 12 minutes. Divide the fish on plates, top with tomato relish, and serve.
Nutrition: Calories - 150, Fat - 4, Fiber - 2, Carbs - 1, Protein - 10
Coconut Shrimp
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
1 pound shrimp, peeled and deveined
Salt and ground black pepper, to taste
4 cherry tomatoes, cored and chopped
2 cups sugar snap peas, sliced lengthwise
1 red bell pepper, seeded and sliced
1 tablespoon olive oil
½ cup fresh cilantro, chopped
1 tablespoon garlic, minced
½ cup green onion, peeled and chopped
½ teaspoon red pepper flakes
10 ounces coconut milk
2 tablespoons lime juice
Directions:
Heat up a pan with the oil over medium-high heat, add the snap peas, and stir-fry for 2 minutes. Add the pepper, and cook for 3 minutes. Add the cilantro, garlic, green onions, and pepper flakes, stir, and cook for 1 minute. Add the tomatoes, and coconut milk, stir, and simmer everything for 5 minutes. Add the shrimp and lime juice, stir, and cook for 3 minutes. Season with salt and pepper, stir, and serve hot.
Nutrition: Calories - 150, Fat - 3, Fiber - 3, Carbs - 1, Protein - 7
Shrimp and Noodle Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 cucumber, cut with a spiralizer
½ cup fresh basil, chopped
½ pound shrimp, already cooked, peeled and deveined
Salt and ground black pepper, to taste
1 tablespoon stevia
2 teaspoons fish sauce
2 tablespoons lime juice
2 teaspoons chili garlic sauce
Directions:
Put the cucumber noodles on a paper towel, cover with another one, and press well. Put into a bowl and mix with basil, shrimp, salt, and pepper. In another bowl, mix the stevia with fish sauce, lime juice, and chili sauce, and whisk. Add this to the shrimp salad, toss to coat well, and serve.
Nutrition: Calories - 130, Fat - 2, Fiber - 3, Carbs - 1, Protein - 6
Roasted Mahi Mahi and Salsa
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 2
Ingredients:
2 mahi mahi fillets
½ cup onion, peeled and chopped
4 teaspoons olive oil
1 teaspoon Greek seasoning
1 teaspoon garlic, minced
1 green bell pepper, seeded and chopped
½ cup canned tomato salsa
2 tablespoons Kalamata olives, pitted and chopped
¼ cup chicken stock
Salt and ground black pepper, to taste
2 tablespoons feta cheese, crumbled
Directions:
Heat up a pan with 2 teaspoons oil over medium heat, add the bell pepper and onion, stir, and cook for 3 minutes. Add the Greek seasoning and garlic, stir, and cook for 1 minute. Add the stock, olives, and salsa, stir again, and cook for 5 minutes or until the mixture thickens. Transfer to a bowl and set aside. Heat up the pan again with the rest of the oil over medium heat, add the fish, season with salt and pepper, and cook for 2 minutes. Flip, cook for 2 minutes, and transfer to a baking dish. Spoon the salsa over fish, place in an oven, and bake at 425ºF for 6 minutes. Sprinkle feta on top and serve hot.
Nutrition: Calories - 200, Fat - 5, Fiber - 2, Carbs - 2, Protein - 7
Spicy Shrimp
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 2
Ingredients:
½ pound shrimp, peeled and deveined
2 teaspoons Worcestershire sauce
2 teaspoons olive oil
Juice of 1 lemon
Salt and ground black pepper, to taste
1 teaspoon Creole seasoning
Directions:
Arrange the shrimp in one layer in a baking dish, season with salt, and pepper, and drizzle the oil. Add the Worcestershire sauce, lemon juice, and sprinkle Creole seasoning. Toss the shrimp in the seasoning, place in an oven, set it under the broiler, and broil for 8 minutes. Divide between 2 plates and serve.
Nutrition: Calories - 120, Fat - 3, Fiber - 1, Carbs - 2, Protein - 6
Shrimp Stew
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
¼ cup onion, peeled and chopped
¼ cup olive oil
1 garlic clove, peeled and minced
1½ pounds shrimp, peeled and deveined
¼ cup red pepper, roasted and chopped
14 ounces canned diced tomatoes
¼ cup fresh cilantro, chopped
2 tablespoons sriracha sauce
1 cup coconut milk
Salt and ground black pepper, to taste
2 tablespoons lime juice
Directions:
Heat up a pan with the oil over medium heat, add the onion, stir, and cook for 4 minutes. Add the peppers and garlic, stir, and cook for 4 minutes. Add the cilantro, tomatoes, and shrimp, stir, and cook until shrimp turn pink. Add the coconut milk and sriracha sauce, stir, and bring to a gentle simmer. Add the salt, pepper, and lime juice, stir, transfer to bowls, and serve.
Nutrition: Calories - 250, Fat - 12, Fiber - 3, Carbs - 5, Protein - 20
Shrimp Alfredo
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
8 ounces mushrooms, chopped
1 asparagus bunch, cut into medium-sized pieces
1 pound shrimp, peeled and deveined
Salt and ground black pepper, to taste
1 spaghetti squash, cut in half
2 tablespoons olive oil
2 teaspoons Italian seasoning
1 onion, peeled and chopped
1 teaspoon red pepper flakes
¼ cup butter
1 cup Parmesan cheese, grated
2 garlic cloves, peeled and minced
1 cup heavy cream
Directions:
Place the squash halves on a lined baking sheet, place in an oven at 425ºF, and roast for 40 minutes. Scoop out the insides and put them into a bowl. Put water in a pot, add the some salt, bring to a boil over medium heat, add the asparagus, steam for a couple of minutes, transfer to a bowl filled with ice water, drain, and set aside as well. Heat up a pan with the oil over medium heat, add the onions and mushrooms, stir, and cook for 7 minutes. Add the pepper flakes, Italian seasoning, salt, pepper, squash, and asparagus, stir, and cook for a few minutes. Heat up another pan with the butter over medium heat, add the heavy cream, garlic, and Parmesan cheese, stir, and cook for 5 minutes. Add the shrimp to the pan, stir, and cook for 7 minutes. Divide the vegetables on plates, top with shrimp and sauce, and serve.
Nutrition: Calories - 455, Fat - 6, Fiber - 5, Carbs - 4, Protein - 13
Shrimp and Snow Pea Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 scallions, chopped
1½ tablespoons coconut oil
1 small ginger root, diced
8 cups chicken stock
¼ cup coconut aminos
5 ounces canned bamboo shoots, drained and sliced
Ground black pepper, to taste
¼ teaspoon fish sauce
1 pound shrimp, peeled and deveined
½ pound snow peas
1 tablespoon sesame oil
½ tablespoon chili oil
Directions:
Heat up a pot with the coconut oil over medium heat, add the scallions and ginger, stir, and cook for 2 minutes. Add the coconut aminos, stock, black pepper, and fish sauce, stir, and bring to a boil. Add the shrimp, snow peas, and bamboo shoots, stir, and cook for 3 minutes. Add the sesame oil and hot chili oil, stir, divide into bowls, and serve.