500 Ketogenic Recipes by Dana Carpender

Author:Dana Carpender
Language: eng
Format: epub
Publisher: Rockport Publishers
Published: 2018-03-14T04:00:00+00:00

FISH WITH WINE, LEMON, AND OLIVES

I asked That Nice Boy I Married what I should call this recipe, and he said, “Excellent Fish,” but I thought I’d be a tad more descriptive. You’d be hard-pressed to take more than ten minutes to make this. I used cod, ’cause it was on sale, but any mild white fish should be good this way—sole, flounder, stuff like that. Your butter/olive oil mixture will brown a little. Don’t sweat it; it gives the sauce a nice nutty tone. You can increase this recipe, but I just figure most of you don’t have a skillet big enough for 4 servings of fish.

YIELD: 2 servings — Per serving: 475 calories; 36g fat (69.7% calories from fat); 31g protein; 5g carbohydrate; trace dietary fiber; 5g net carbohydrate.

12 ounces (340g) cod fillet

Salt and pepper

2 tablespoons (28g) butter

2 tablespoons (28ml) olive oil

1/2 of a lemon

4 tablespoons (16g) minced parsley

2 tablespoons (28ml) dry white wine

20 pitted kalamata olives

Divide your fish into portions, with an eye to thickness—you want to put the thicker pieces in to cook first. Season with salt and pepper on both sides.

Use a nonstick skillet or spray your skillet with nonstick cooking spray. Put it over medium-low heat and add the butter and olive oil. Swirl them together as the butter melts.

When the fat is hot, lay the thick pieces of fish in it—my thickest pieces were about 3/4 inch (2cm). Set the timer for 2 minutes. While that’s happening, quarter your lemon and flick out the seeds.

When the timer beeps, turn the pieces of fish already in the skillet and add the thinner pieces to the pan. Set the timer again for 2 minutes.

By the time the second 2 minutes is up, the thick pieces should be flaky clear through; remove from the pan and plate them. The thinner pieces may be done, too, but I like to flip them and give them just a little heat on the other side so they get just a little gold. Plate those, too. Place in a low oven to keep warm or tent with foil.

Throw the parsley and wine into the skillet and squeeze in the lemon juice. As that’s cooking down a little, add the olives; you want to just warm them through.

When the sauce has reduced a little—just a minute or two—divide the olives between the plates and then pour the sauce over them. Serve immediately.

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