Delicious and Easy Keto-Friendly Fish Recipes

For those following a low-carb, ketogenic, or "keto" diet, finding satisfying and compliant recipes can sometimes feel like a challenge. Seafood, particularly fish, is an excellent choice for keto diets due to its high fat content and low carbohydrate count. This article will explore various keto-friendly fish recipes, offering options for quick weeknight meals and more elaborate dishes for entertaining.

Why Fish is Ideal for a Keto Diet

A ketogenic diet involves significantly reducing carbohydrate intake and increasing fat consumption, shifting the body into a metabolic state called ketosis. In this state, the body burns fat as its primary energy source instead of glucose. Fish is an ideal protein source for keto dieters because it is naturally low in carbs and often high in healthy fats, especially oily fish like salmon.

Integrating high-quality fats, proteins, and net carbs into your diet is crucial to avoid nutrient deficiencies on a keto diet. Net carbs refer to the proportion of total carbohydrates that convert to glucose, which keto diets aim to limit.

Quick and Easy Keto Fish Recipes

Baked Garlic Parmesan Fish

This recipe is a savory and quick option that works well with almost any type of fish, such as tilapia or cod. The garlic Parmesan crust adds a flavorful element to the mild taste of white fish.

Ingredients:

• 2 lbs skinless fish (halibut, tilapia, flounder, mahi-mahi, salmon, or cod)
• ¾ cup shredded Parmesan cheese
• ⅓ cup butter, softened (plus more for greasing dish)
• ¼ cup mayonnaise
• 3 tbsp. lemon juice
• ¼ cup chopped green onions
• ¼ tsp salt
• ¼ tsp black pepper
• 2 tsp freeze-dried dill (optional)
• 2 dashes Tabasco sauce

Instructions:

1. Preheat the oven broiler and grease a 9x13" baking dish with a thin coat of butter. Ensure the baking dish is safe for broiler use.
2. In a small bowl, mix together Parmesan cheese, butter, mayo, lemon juice, green onion, salt, pepper, dill, and Tabasco until well blended.
3. Arrange the fish in a single layer in the baking dish.
4. Broil the fish for 8 minutes or until it flakes easily with a fork.
5. Remove from the oven and carefully spread the Parmesan mixture over the top.
6. Broil for an additional 2 minutes, or until bubbly and lightly browned. Again, ensure the baking dish is broiler-safe.

Keto Fried Fish

This recipe uses almond flour to create a crispy coating, offering a healthier, low-carb alternative to traditional fried fish.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Fish fillets (cod, catfish, or sole)
• 1 egg
• Almond flour
• Avocado oil (or ghee)
• Kosher salt
• Black pepper
• Garlic powder
• Dried thyme
• Paprika (optional)

Instructions:

1. In a shallow bowl, whisk the egg with salt, pepper, garlic powder, and dried thyme. Add a pinch of paprika, if desired.
2. Dip each fish fillet into the egg mixture.
3. Place the fillet on a cutting board and sprinkle both sides with almond flour, pressing gently to help the coating adhere.
4. Pour avocado oil into a large nonstick frying pan to reach about ½ inch high. Heat over medium-high heat for 3-5 minutes.
5. Carefully place the fish fillets in the pan, working in batches if necessary.
6. Cook until the bottom is golden brown and crisp, about 3-4 minutes.
7. Flip the fish, lower the heat to medium, and cook for another 3-4 minutes until crisp and cooked through.
8. Serve immediately.

For a baked version, arrange the coated fillets on a greased parchment-lined baking sheet, spray liberally with oil, and bake at 400°F for about 10 minutes per side, until crispy and cooked through.

One-Pan Lemon Garlic Fish Piccata

A dish featuring lemon and garlic flavors paired with a light, lemony sauce and flaky fish. It is Whole30 compliant and keto-friendly.

Ingredients:

• Fish fillets (halibut, tilapia, mahi-mahi, salmon, flounder, cod, or shrimp)
• Salt and pepper
• Almond flour and tapioca flour
• Olive oil and ghee
• Lemon slices
• Broth
• Capers
• Lemon juice
• Parsley

Instructions:

1. Pat the fish dry and season all over with salt and pepper.
2. Combine almond flour and tapioca flour in a large shallow bowl.
3. In a large nonstick skillet, heat olive oil and ghee over medium-high heat. Add 2 fillets and cook until opaque in the center, 2 to 4 minutes per side, depending on thickness.
4. Transfer the fish to a plate and cover to keep warm.
5. Wipe the skillet clean, then add ghee to the skillet over medium heat. Once melted, add the lemon slices and cook, turning once, until lightly browned, 2 to 3 minutes.
6. Add the broth, capers, and lemon juice. Cook for about 3 minutes to reduce the mixture by half, then add in the remaining ghee and simmer until the sauce thickens slightly, about 1 minute.
7. Return the fish to the skillet to warm, about 30 seconds, then remove from heat.
8. To serve, top fish with lemon slices, spoon the sauce over the top, and garnish with parsley.

More Elaborate Keto Fish Dishes

Keto Fish Taco Bowls

These bowls offer a fresh and light meal option, perfect for a ketogenic diet.

Ingredients:

• Wild-caught cod or halibut (or sea bass, catfish, pollack, snapper, haddock, tilapia, or salmon)
• Olive oil
• Taco seasoning (homemade or store-bought)
• Cilantro Lime Cauliflower Rice
• Fresh tomatoes, bell peppers, avocado, cabbage, olives, jalapeños, and lime wedges for garnish

Instructions:

1. Cut the fish into 4 equal-sized pieces. Place the fish in a shallow baking dish and coat generously with olive oil and taco seasoning.
2. Put ½ cup of cauliflower rice in each of 4 serving bowls.
3. Heat a grill pan or large skillet over medium heat. When the pan is hot, add the fish and cook until it is browned and flakes easily, about 3 minutes per side.
4. Place a piece of fish in the center of each of the arranged bowls.
5. Surround the fish and rice with fresh tomatoes, bell peppers, avocado, cabbage, olives, and jalapeños. Garnish with fresh lime wedges.

The fish can also be cooked in an air fryer at 375°F for 15 to 20 minutes, flipping halfway through.

Wild Salmon with Lemon-Herb Compound Butter

Compound butter is an effortless way to add flavor to any keto seafood recipe. This lemon-herb version complements the richness of wild salmon.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Wild salmon fillets
• Butter, softened
• Lemon zest
• Fresh herbs (parsley, dill, thyme)
• Salt and pepper

Instructions:

1. Combine softened butter with lemon zest, chopped fresh herbs, salt, and pepper.
2. Form the butter mixture into a log using parchment paper and freeze until solid.
3. Sear or bake wild salmon fillets to your liking.
4. Top each fillet with a slice of lemon-herb compound butter just before serving.

Mediterranean Halibut Skewers

Marinating halibut in a Mediterranean-inspired keto marinade adds moisture and flavor to this mild fish.

Ingredients:

• Halibut fillets, cut into cubes
• Olive oil
• Lemon juice
• Garlic, minced
• Oregano
• Salt and pepper
• Keto-friendly vegetables (zucchini, tomatoes, peppers)

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
2. Marinate the halibut cubes in the mixture for at least 30 minutes.
3. Thread the marinated halibut and keto-friendly vegetables onto skewers.
4. Grill or bake the skewers until the fish is cooked through and the vegetables are tender.

Tips for Keto Fish Cooking

• Choose the Right Fish: Opt for fatty fish like salmon, mackerel, and sardines for higher fat content. White fish like cod, halibut, and tilapia are also suitable but may require added fats like olive oil or butter.
• Use Healthy Fats: Incorporate healthy fats such as avocado oil, olive oil, coconut oil, and ghee in your recipes.
• Avoid Breading with High-Carb Flours: Use almond flour, coconut flour, or a combination of both for breading to keep the carb count low.
• Season Generously: Keto-friendly herbs, spices, and seasonings can enhance the flavor of fish without adding carbs.
• Pair with Keto-Friendly Sides: Serve fish with non-starchy vegetables like cauliflower rice, zucchini noodles, roasted broccoli, or sautéed spinach.

Additional Keto Fish Recipe Ideas

• Baked Salmon: Simple baked salmon seasoned with salt, pepper, and lemon.
• Garden Salmon Salad: A light and refreshing salad with salmon, courgettes, peas, pea shoots, and radishes.
• Goan Mussels: A quick aromatic green curry with mussels and other seafood.
• Soy & Butter Salmon Parcels: Tasty salmon parcels cooked on a barbecue with soy, honey, and butter.
• One-Pot Coconut Fish Curry: An easy one-pot curry with coconut milk, served with cauliflower rice.
• Cashew, Chilli & Lime-Crusted Fish: Fish with a full-flavored crust, served with sautéed greens.
• Crisp-Skin Fish with Asparagus: A salmon dish with crisp skin, served with asparagus.
• Baked Salmon & Leek Parcel: Salmon with creamy mascarpone and fresh leeks, baked in a parcel.
• Ginger & Soy Salmon en Papillote: Salmon steamed in a parcel with ginger, soy, and spiralized vegetables.
• Wild Salmon Poached in Coconut Milk: Wild salmon poached in fish stock and coconut milk with ginger, garlic, lemongrass, and lime zest.
• Crispy-Seared Salmon with Cauliflower Mash: Salmon with crispy skin served over creamy cauliflower mash.
• Cantonese-Style Steamed White Fish: White fish steamed with scallions, ginger, soy sauce, and hot oil.
• Wild Salmon Cakes: Salmon cakes made keto-friendly by skipping the sweet chili sauce and opting for homemade peanut sauce.
• Zucchini Noodles with Seared Pacific Cod: Zucchini noodles dressed in a lemon-butter sauce, served with seared Pacific cod.

Meal Prepping and Storage

Meal prepping can save time and ensure you have keto-friendly meals ready throughout the week. Cooked seafood and other proteins typically last about four days when stored in the refrigerator. When prepping in advance, consider the storage guidelines to maintain food safety and quality.

Read also: Magnesium Supplements for Keto

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