This low-carb pan-fried fish fillet recipe is quick, easy and healthy to boot! Most energy comes from luxurious olive oil to keep things keto.
The fish provides protein, omega 3, vitamins B5, B6, B12, potassium and selenium. 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, 6 g of net carbs and P:E = 0.7.
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.