Pan Fried Fish Salad

This low carb pan-fried fish fillet recipe is quick, easy and healthy to boot!  The majority of the energy comes from luxurious olive oil to keep things keto.  

The fish provides protein, omega 3, vitamins B5, B6, B12, potassium and selenium while tomato boosts vitamin A and C while the parsley adds vitamin K1 and folate.  

Serve with leafy greens to further boost the vitamin and mineral profile.

Macros 

One serve provides 430 calories, 28 g protein, 32 g fat and 6 g of net carbs.

Micros  

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

Ingredients 

SERVES 1

  • 100 g (3.5 oz) snapper or favourite white fish, cut into 3 cm cubes
  • 20 g (0.7 oz) fennel bulb, shaved or thinly sliced
  • 10 g (0.3 oz) parsley, finely chopped
  • 6 cherry tomatoes, cut in half
  • 6 green olives, stones removed
  • 1 tsp capers
  • 2 tbsp olive oil
  • Juice and zest from half a lemon
  • Salt and pepper

Directions 

  • In a bowl combine the fennel with cherry, tomatoes, olives, capers, parsley, lemon juice and zest, 1 tbsp olive oil, salt and pepper and toss till coated, set aside while you cook the fish. 
  • Heat a frypan with 1 tbsp olive oil to medium heat and add the fish, turn every minute until all sides are golden and it’s cooked to your liking. 
  • Add fish to the salad and gently toss, add extra salt and pepper to taste.

Suitable for 

Find more recipes to suit your goal.

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.