Fresh Oysters 3 Ways

Oysters are an incredibly nutrient-dense superfood and provide many of the vitamins and minerals that we tend to find harder to obtain from land-based foods.  

Fresh oysters have half of their energy as protein, with a quarter from fat and a quarter from carbohydrates due to the stored glycogen in the oyster.  They will also provide heaps of vitamin B12, choline, copper, iron, manganese, potassium, selenium and zinc!  

These nutrients are great for a range of things, including supporting healthy testosterone levels, along with other sex hormones, which is why oysters are often known as an aphrodisiac food.  


One serve provides 200 calories, 21 g protein, 7 g fat, 10 g of net carbs and P:E = 1.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Plain Oysters 



  • 1 dozen fresh oysters, shucked
  • Half a lemon


  • Place oysters on a plate of ice, with a wedge of lemon. 
  • Squeeze lemon juice over oysters.




  • 1 dozen fresh oysters, shucked
  • 1 tbsp shallot, finely diced
  • 1 tbsp vinegar
  • A dash of white pepper


  • Make the Mignonette sauce by combining the shallot, vinegar and pepper together in a small dipping bowl. 
  • Place oysters on a plate of ice, with dipping bowl.

Oysters kilpatrick



  • 1 dozen oysters, shucked
  • 2 rashes of bacon, cut into tiny strips
  • 1 tbsp Worcestershire sauce
  • Rock salt for bed (approx 2 cups)


  • Preheat grill. Fill an ovenproof dish with rock salt to create a bed to hold the oyster in. Top each oyster with some bacon strips, and a drizzle of Worcestershire sauce. Grill for 5-8 minutes.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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