[2018] Complete Keto Diet Cookbook
Page 14
Arrange on a platter and serve as a snack.
Enjoy!
Nutrition: calories 120, fat 4, fiber 2, carbs 6, protein 6
Ketogenic Fish and Seafood Recipes
Easy Pan Sea Bass
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 sea bass fillets, boneless and skin scored
1 orange, peeled and cut into segments
1 broccoli head, florets separated
A pinch of salt and black pepper
3 tablespoons olive oil
4 tablespoons capers
Juice of 1 lemon
Directions:
Heat up a pan with 2 tablespoons oil over medium-high heat, add fish fillets, season with salt and pepper, cook for 4 minutes skin side down, flip, cook for 2 more minutes and divide between plates.
Heat up another pan with the rest of the oil over medium-high heat, add broccoli, orange segments, salt, pepper, capers and lemon juice, toss, cook for 6 minutes more, divide next to the fish and serve.
Enjoy!
Nutrition: calories 322, fat 6, fiber 4, carbs 9, protein 18
Baked Snapper
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 red snapper fillets, boneless
Cooking spray
4 tablespoons ghee, melted
2 garlic cloves, minced
½ teaspoon Cajun seasoning
2 teaspoons parsley, chopped
A pinch of salt and black pepper
1 teaspoon chives, chopped
2 tablespoons parmesan, grated
Directions:
Heat up a pan with the ghee over medium-high heat, add garlic, salt, pepper and Cajun seasoning, stir and cook for 3 minutes.
Spray a baking dish with the cooking spray and arrange the fish fillets inside.
Brush them with the ghee and garlic mix, sprinkle parsley, chives and parmesan, introduce in the oven at 400 degrees F and bake for 12 minutes.
Divide the fish between plates and serve with a side salad.
Enjoy!
Nutrition: calories 251, fat 2, fiber 6, carbs 11, protein 9
Roasted Char
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 teaspoon orange zest, grated
¼ cup orange juice
5 teaspoons olive oil
1 tablespoons balsamic vinegar
A pinch of salt and black pepper
¼ cup mint, chopped
2 tablespoons red onion, chopped
4 char fillets, skinless and boneless
Directions:
In a bowl, combine the orange zest with the orange juice, oil, vinegar, salt, pepper, mint and onion and whisk well.
Arrange the fish in a baking dish, spread the orange mix all over, introduce in the oven and cook at 400 degrees F for 10 minutes.
Divide fish between plates and serve.
Enjoy!
Nutrition: calories 345, fat 10, fiber 10, carbs 13, protein 27
Easy Baked Trout
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 trouts
3 ounces ghee, melted
A pinch of salt and black pepper
3 tablespoons parsley, chopped
1 thyme spring
2 tablespoons chives, chopped
6 peppercorns
4 bay leaves
1 yellow onion, roughly chopped
Juice of 1 lemon
4 ounces veggie stock
Directions:
Arrange the trouts in a baking dish, spread the melted ghee all over, sprinkle salt, pepper and parsley, add thyme, chives, peppercorns, bay leaves, onion, lemon juice and the veggie stock, introduce in the oven and bake at 400 degrees F for 10 minutes.
Arrange everything between plates and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 7, carbs 14, protein 7
Pan Roasted Halibut
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
2 halibut fillets, boneless
A pinch of salt and black pepper
2 tablespoons ghee, melted
½ cup veggie stock
Juice of ½ lemon
2 tablespoons parsley, chopped
Directions:
Heat up a pan with the ghee over medium-high heat, add halibut, season with salt and pepper, cook for 3 minutes on each side.
Add the stock, lemon juice and parsley, cover the pan, reduce heat to medium and cook for 10 minutes more.
Divide the fish between plates, drizzle the cooking juices all over and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 8, protein 16
Easy Baked Salmon
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 medium salmon fillets, boneless
A pinch of salt and black pepper
1 shallot, chopped
1 tablespoon red vinegar
1 cup parsley, chopped
½ cup almonds, toasted and chopped
A drizzle of olive oil
Directions:
Season the salmon with salt and pepper, arrange on a lined baking sheet, introduce in the oven and cook at 450 degrees F for 15 minutes.
In a bowl, combine the shallot with the vinegar, parsley, almonds and a drizzle of oil and stir well.
Divide the salmon between plates, drizzle the parsley mix all over and serve.
Enjoy!
Nutrition: calories 361, fat 4, fiber 7, carbs 16, protein 28
Lemony Swordfish
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
6 swordfish steaks
½ cup olive oil
A pinch of salt and black pepper
¼ cup lemon juice
A dash of hot sauce
¼ teaspoon sweet paprika
Directions:
In a bowl, combine the oil with salt, pepper, hot sauce and paprika and whisk well.
Brush the fish steaks with this mix, arrange them in a baking dish, drizzle the lemon juice all over, introduce in the oven and bake at 350 degrees F for 20 minutes.
Divide the fish between plates and serve.
Enjoy!
Nutrition: calories 299, fat 4, fiber 7, carbs 16, protein 7
Branzino and Rosemary Vinaigrette
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
1 teaspoon mustard
1 garlic clove, minced
3 tablespoons white vinegar
½ cup olive oil
1 tablespoon rosemary, chopped
2 branzinos
A pinch of salt and black pepper
Directions:
In a blender, mix the mustard with the garlic, vinegar, oil, rosemary, salt and pepper and pulse well.
Brush the fish with this mix, heat up a pan over medium-high heat, add the fish, cook for 6 minutes on each side, divide between plates and serve.
Enjoy!
Nutrition: calories 260, fat 5, fiber 8, carbs 14, protein 6
Fish Curry
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
1 garlic clove, minced
1 yellow onion, chopped
2 tablespoons curry paste
12 ounces canned tomatoes, chopped
<
br /> 7 ounces veggie stock
4 cod fillets, skinless, boneless and cut into chunks
Directions:
Heat up a pot with the oil over medium-high heat, add the onion, stir and cook for 2-3 minutes.
Add the garlic, curry paste, tomatoes, stock and cod chunks, cover the pot, bring to a simmer and cook for 10 minutes.
Divide the curry into bowls and serve.
Enjoy!
Nutrition: calories 277, fat 4, fiber 7, carbs 13, protein 7
Quick Cod
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
¼ cup basil
¼ cup chicken stock
4 teaspoons olive oil
2 garlic cloves, minced
A pinch of salt and black pepper
4 cod fillets, skinless
Cooking spray
Directions:
In your blender, combine the basil with the stock, oil, garlic, salt and pepper and pulse well.
In a bowl, combine the fish with the basil mix and toss.
Spray a pan with cooking spray, add fish, cook for 5 minutes on each side, divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 261, fat 4, fiber 7, carbs 16, protein 7
Cod with Leeks
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 tablespoons lemon juice
2 leeks, sliced
1 teaspoon lemon zest, grated
1 tablespoon olive oil
3 thyme springs, chopped
A pinch of salt and black pepper
2 and ½ cups cherry tomatoes, chopped
4 cod fillets, boneless and skinless
Directions:
In a baking dish, combine the leeks with the oil, lemon zest, lemon juice, thyme, salt and pepper, cover the dish, introduce in the oven and cook at 450 degrees F for 10 minutes.
Add tomatoes and fish fillets, cover the dish again and cook in the oven for 20 minutes more.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 2651, fat 3, fiber 7, carbs 16, protein 8
Thai Salmon Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 salmon fillets, boneless
1 green bell pepper, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 yellow onion, chopped
1 cup carrots, sliced
¼ cup coconut aminos
½ cup chili sauce
1 tablespoon ginger, grated
1 tablespoon lime juice
A pinch of salt and black pepper
1 tablespoon cilantro, chopped
Cooking spray
Directions:
Grease a baking dish with cooking spray; arrange fish fillets in the dish and top with green bell pepper, red bell pepper, yellow bell pepper, onion, carrots, ginger, salt and pepper.
In a bowl, combine the aminos with the chili sauce, limejuice and cilantro and whisk.
Pour this over the whole mix, introduce in the oven and bake at 375 degrees F for 20 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 251, fat 7, fiber 9, carbs 14, protein 14
Mackerel and Veggies
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 mackerels
4 spring onions, chopped
1 red bell pepper, chopped
1 tablespoon coconut aminos
Juice of 1 lime
2 tablespoons stevia
1 garlic clove, minced
1 teaspoon ginger, grated
Directions:
In a bowl, mix the aminos with lime juice, stevia, garlic and ginger and whisk well.
Add mackerels, toss, and cover and keep in the fridge for 10 minutes.
Transfer the fish and marinade to a baking dish, also add spring onions and bell pepper, introduce in the oven and cook at 425 degrees F for 20 minutes.
Divide the fish mix between plates and serve.
Enjoy!
Nutrition: calories 299, fat 4, fiber 7, carbs 16, protein 8
Cod with Saffron
Preparation time: 10 minutes
Cooking time: 17 minutes
Servings: 4
Ingredients:
2 garlic cloves, minced
2 tablespoons olive oil
1 teaspoon chili pepper, chopped
14 ounces canned tomatoes, chopped
¼ cup veggie stock
2 bay leaves
A pinch of saffron powder
4 cod fillets, skinless and boneless
Directions:
Heat up a pan with the oil over medium heat, add the chili pepper and the garlic, stir and cook for 3 minutes.
Add tomatoes, stock, bay leaves and saffron, stir and cook for 7 minutes.
Add the fish, season with salt and pepper, cover the pan and cook the fish for 7 minutes more.
Discard bay leaves, divide between plates and serve.
Enjoy!
Nutrition: calories 287, fat 7, fiber 9, carbs 15, protein 8
Delicious Flounder
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
2 flounder fillets
1 tablespoon olive oil
3 garlic cloves, minced
3 rosemary springs, chopped
A pinch of salt and black pepper
Lemon wedges for serving
Directions:
Heat up a pan with the oil over medium-high heat, add garlic, rosemary, salt and pepper, stir and cook for 4 minutes.
Add the fish, cook for 3 minutes on each side, divide between plates and serve with lemon wedges on the side.
Enjoy!
Nutrition: calories 261, fat 3, fiber 7, carbs 17, protein 8
Mediterranean Stuffed Oysters
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 3
Ingredients:
6 big oysters top, shucked
A pinch of salt and black pepper
1 teaspoon parsley, chopped
½ teaspoon mustard
1 tablespoon ghee, melted
2 slices bacon, cooked and chopped
Directions:
In a bowl, mix parsley, salt, pepper, mustard and ghee and whisk well.
Sprinkle 1 teaspoon of this mixture on each oyster, top with the bacon, arrange all the oysters on a lined baking sheet, introduce in the oven, cook at 450 degrees F for 10 minutes, divide between plates and serve.
Enjoy!
Nutrition: calories 198, fat 4, fiber 4, carbs 6, protein 8
Salmon and Beets Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2/3 cup apple vinegar+ 2 tablespoons
½ cup water
1 cup red onion, sliced
4 beets, trimmed
2 tablespoons olive oil
A pinch of salt and black pepper
6 cups kale, stemmed
12 ounces canned salmon, skinless, boneless and drained
Directions:
In a pan, mix 2/3 cup vinegar with water, stir, bring to a boil over medium heat, add the onion, cook for 1 minute, take off heat, and leave aside for 10 minutes and drain.
Wrap beets in a parchment paper, arrange them on a lined baking sheet, introduce in the oven, cook at 425 degrees F for 10 minutes, cool them down, peel, cut into wedges, put them into a bowl and mix them with the kale, marin
ated onion and the salmon.
In a small bowl, mix the rest of the vinegar with the oil, salt and pepper, whisk well, and pour over the salad, toss and serve.
Enjoy!
Nutrition: calories 230, fat 3, fiber 5, carbs 6, protein 12
French Salmon
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 medium salmon fillets, skinless and boneless
1 tablespoon olive oil
8 ounces, tomatoes, chopped
1 yellow onion, chopped
¼ cup kalamata olives, pitted and chopped
1 tablespoon capers, drained
1 tablespoon lemon juice