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The Best 7 Healthy Keto Dinner Recipes Fish
1. Grilled Swordfish with Basil Pesto
This Grilled Swordfish with Basil Pesto is a quick, easy, and flavor-packed main course that's perfect for barbecues and cookouts!
Servings: 2 people
Calories: 221kcal
Freezer Friendly?
No
Will It Keep?
No
Ingredients
- 2 swordfish steaks (about 4oz each)
- 1 tsp salt
- 2 TB basil pesto
- fresh herbs to garnish, such as diced basil or green onion (optional)
Instructions
- Preheat grill to high.
- While grill preheats, pat swordfish steaks dry and season both sides with salt. Rub a thin layer of basil pesto over both sides of the steaks.
- Once the grill is hot, grill steaks for 3 minutes. Flip, and grill for 3 more minutes. Serve immediately, adding herb garnish if desired.
2. 10 Minute Sesame Crusted Tuna
These sesame crusted and seared tuna steaks are marinated in a quick sauce, crusted in beautiful black sesame seeds, and seared in a hot skillet. Truly one of the quickest and easiest dishes you can make!
INGREDIENTS
- 2 4 ounce Ahi Tuna Steaks
- 1 teaspoon Sesame oil
- 2 Tablespoons Soy Sauce or Coconut Aminos
- 2 Tablespoons Black sesame seeds
INSTRUCTIONS
- Place the tuna steaks in a shallow plate or bowl. Pour the sesame oil and soy sauce on top of the steaks and flip to coat in the sauce. Set aside to marinate. In a separate shallow bowl or plate, add the sesame seeds.
- Place a non-stick skillet large enough for both steaks over medium-hi heat. leave to get hot.
- Coat each tuna steak in the sesame seeds on all sides. Place in the hot skillet and sear for 1 minute on each side. Remove from the skillet to a cutting board. Slice in 1/2 inch thick slices.
3. Quick Pan-Fried Dover Sole
Pan-Fried Dover Sole with Lemon and Capers. For gluten free option, coat fish with rice flour. For Whole30 or Paleo options, omit flour and saute fish in clarified butter or ghee.
Course: Entree
Cuisine: Fish
Ingredients
- Sole filets 4-5 ounces each
- Flour for dredging (use rice flour for a Gluten-free version)
- Juice of one lemon
- 1/4 cup of capers plus some juice
- 6 tablespoons unsalted butter divided
- Parsley chopped for garnish
- Salt and pepper
Instructions
- Dredge filets in flour, season with salt and pepper.
Heat 2 or 3 tablespoons of butter in a large skillet over medium heat, until melted. Quickly fry filets, 2 or 3 at a time for 3 or 4 minutes per side, depending on thickness, until golden brown on both sides. Remove fish, cover and keep warm.
- Melt 2 or 3 more tablespoons of butter, swirl in pan, scraping up bits, add the lemon juice, capers and season with salt and pepper if necessary. Serve over fish. Sprinkle with chopped parsley.
4. Italian Fish Soup Recipe
Quick and healthy One Pot Cod Fish Soup perfect for cold weather. Easy winter soup with tomato, onion, bell pepper, garlic and cod whitefish.
Calories269kcal
Servings4
Author: Matt IvanDid you know? Servings and ingredient amounts can be adjusted on all my recipes. Click the green number above to change.Ingredients
- 2 tablespoons light olive oil
- 1 large onion, diced
- 4 cloves minced garlic
- 2 stalks celery, diced
- 1 large green bell pepper, cubed
- ½ cup dry white wine
- 1 small lemon, juiced
- 2 teaspoons Italian seasoning
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 cups chicken stock, or vegetable stock
- 2 (14.5-ounce) can diced tomatoes, undrained
- 2 tablespoons tomato paste
- 16 ounces wild Alaska Cod, or whitefish
- 3 tablespoons Chopped fresh basil
Instructions
- Heat olive oil in a large pot over medium-high heat. Add onion, and cook 6-8 minutes until fragrant, stirring often.
- Stir in garlic, celery and bell pepper. Reduce to medium heat and cook 5 minutes more.
- Add wine, lemon juice, Italian seasoning, salt and pepper. Stir and cook 2-3 minutes until most of the liquid is dissolved.
- Stir in the tomato chunks with liquid, chicken stock, and tomato paste. Cook 10 minutes more uncovered, or until bell peppers are just tender.
- Cut cod into small, bite-size pieces and stir into soup. Bring to a low boil and simmer 5 minutes, or until fish is tender and flaky.
- Remove from heat, stir in basil, and serve.
Notes
- Add the fish in at the end so it doesn't overcook and break up too much.
- You could also use other meaty white fish such as haddock or monkfish. If you are unable to find these fish sole or tilapia can be used, but won't be as meaty and will likely break apart in the soup.
- Add more or less salt depending on desired amount of sodium.
- Try adding some red pepper flakes for a spicy kick.
- If you're making this in advance don't add the fish until you reheat it and are ready to serve.
Nutrition Facts
Easy Italian Fish Soup
Amount Per Serving
Calories 269Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Cholesterol 52mg17%
Sodium 304mg13%
Potassium 962mg27%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 6g7%
Protein 25g50%
Vitamin A 810IU16%
Vitamin C 38.4mg47%
Calcium 68mg7%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
5. Salmon in Roasted Pepper Sauce
INGREDIENTS
- 2 salmon fillets skin on (about 1 lb.)
- Salt and pepper to season
- 1 tbsp. olive oil
- 1 tbsp. butter
- 3 cloves garlic finely diced
- 4 oz. roasted red peppers diced
- 4 cups fresh baby spinach
- 1/2 cup Half & Half or heavy cream
- 1/4 cup grated Parmesan cheese
- 1/4 tsp. red pepper flakes or to taste
- 1/4 cup chopped parsley
- Salt and pepper to taste
INSTRUCTIONS
- Season the salmon fillets with salt and pepper.
- Heat the oil in a medium non-stick skillet over medium heat. Cook the salmon fillets flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once cooked, remove them from the pan and set aside.
- To the same pan, add butter and garlic. Cook for 1 minute, add the roasted peppers, and cook for 2 more minutes.
- Add the spinach and allow it to wilt.
- Reduce the heat to low, and add Half & Half, Parmesan, red pepper flakes, parsley, salt, and pepper. Stir and bring to a simmer.
- Return the salmon to the pan and spoon the sauce over each filet.
- Serve over pasta, rice, or steamed vegetables.
NUTRITION
Calories: 527kcalCarbohydrates: 9gProtein: 43gFat: 35gSaturated Fat: 13gCholesterol: 142mgSodium: 1182mgPotassium: 1388mgFiber: 2gVitamin A: 7310IUVitamin C: 55.1mgCalcium: 324mgIron: 4.1mg
6. Garlic Lemon Butter seared scallops
These scrumptious Garlic Lemon Butter Seared Scallops are honestly the best way to prepare scallops.You too can cook like a head chef.
Prep Time: 5Cook Time: 5Total Time: 10 minutes
INGREDIENTS
- 1 1/4 lb sea scallops side muscle removed
- 1 1/2 tablespoons olive oil
- 3 tablespoons butter
- 1–2 cloves of garlic minced
- 2 tablespoon fresh lemon juice
- 1 1/2 tablespoons fresh chopped parsley
- Salt & pepper
INSTRUCTIONS
- Pat the scallops dry with paper towels and sprinkle with a pinch of salt right before cooking.
- Add olive oil and 1 tablespoon butter to a large saute pan over medium high heat. Get the fat good and hot and almost to smoking point. Add scallops and sear for 1 1/2 -2 minutes on each side. They should have a golden crust on each side. Do not overcrowd the pan so if necessary cook in batches. As cooked remove to plate.
- Wipe out skillet. Add 2 tablespoons butter to same skillet over low heat. Add garlic and cook until fragrant; about 1 minute. Add lemon juice and return scallops to pan. Warm scallops for 1-2 minutes; turning several times to get them in the lemon butter. Sprinkle with parsley, salt and pepper to taste and serve immediately.
NOTES
If using frozen scallops they should be completed thawed.
Let scallops rest for 5 minutes at room temperature.
Make sure the scallops have been dried thoroughly.
Scallops cook very quickly and become tough and chewy if overcooked.
Scallops become opaque when cooked through
Nutrition Facts
Serves 2
| Amount Per Serving | ||
|---|---|---|
| Calories | 547 | |
| % Daily Value* | ||
| Total Fat 29.6g | 38% | |
| Cholesterol 113.8mg | 38% | |
| Sodium 1130.8mg | 49% | |
| Total Carbohydrate 33.2g | 12% | |
| Sugars 1.2g | ||
| Protein 39.1g | 78% | |
| ||
Vinegar, lemon juice and zest add a nice zing to salmon on kabobs. Fresh dill gives a nice pickled undertone.
Calories270kcal
Servings6 kabobs
Author: Matt Ivan
Did you know? Servings and ingredient amounts can be adjusted on all my recipes. Click the green number above to change.
Ingredients
- 2 pounds fresh salmon fillet, skin removed
- ½ cup white wine vinegar
- 2 teaspoons fresh lemon juice
- ½ teaspoon fresh grated lemon zest
- 2 tablespoons fresh chopped dill
- 1 large zucchini, sliced into 1/8-inch pieces
- Metal or wood skewers, if using wood, soak in water for at least 30 minutes to prevent burning
- Salt and pepper to taste
- 2 tablespoons cooking oil
Instructions
- Cut salmon crossway into ½-inch wide strips and place in large Ziplock bag. Add vinegar, lemon juice, and zest, and fresh dill to bag. Seal tightly and shake to combine.
- Marinate in the refrigerator for 20 to 30 minutes (do not marinate longer or the vinegar will start to cook the salmon).
- Preheat gas or charcoal grill to medium heat. Remove salmon from bag and discard marinade.
- Thread salmon pieces accordion-style (see pictures above for reference) onto skewers, alternating with zucchini slices. Sprinkle with salt and pepper.
- Lightly oil grill with light olive oil or cooking spray to prevent sticking. Immediately place salmon kabobs on the grill. Cook uncovered for 5 to 7 minutes, rotating midway, until grill marks appear and fish is flaky when tested with a fork.
- Squeeze a bit more lemon juice on top when serving.
Notes
- Use wild-caught salmon for best quality and flavor.
- No need to bring fish to room temperature before grilling. The thin pieces will cook fast and evenly.
- Marinade ahead of time for extra flavor. Use a homemade salmon marinade with acidic properties, like vinegar and citrus, to add flavor. It also helps to tenderize fish by breaking down the proteins.
- Don’t marinade seafood in an acidic marinade more than 30 minutes, or it will start to cook the meat. Unless you want to make shrimp ceviche tacos.
- The trick is skewering them accordion-style so they stay on and don't fall into the grill. This also helps them cook evenly throughout, preventing uncooked or burnt areas.
- Try alternating meat with other veggies such as bell pepper, onion, cherry tomatoes, or mushrooms.
- Grill over medium heat creates nice sear marks without burning.
Nutrition Facts
Grilled Salmon Kabobs with Lemon Dill Marinade
Amount Per Serving (1 kabob)
Calories 270Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Cholesterol 83mg28%
Sodium 73mg3%
Potassium 889mg25%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 31g62%
Vitamin A 180IU4%
Vitamin C 10.7mg13%
Calcium 27mg3%
Iron 1.5mg8%
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