The Keto Diet, short for the ketogenic diet, is the latest trend in weight loss that many people are finding success with. People on it eat foods high in fat, high in protein, and extremely low in carbs. This causes the body to go into ketosis, in which fats and proteins are broken down for energy, which causes people to lose weight. In addition to weight loss, doctors recommend a modified Keto plan for people with certain medical conditions, notably epilepsy. While the plan seems to limit in some ways, especially when it comes to going out to eat, you can still enjoy a large variety of vegetables and proteins, making fish and seafood a great option! Fish on Keto is a pretty good option with multiple varieties of meals to make.
Health Benefits of Fish
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free.
The vitamins, minerals, and fatty acids in fish can provide significant health benefits. The vitamin B12 found in fish is crucial for the growth of healthy red blood cells, DNA reproduction, and nerve function. Consuming enough vitamin B12 is linked to a lower risk of dementia and heart disease. A lack of vitamin B12 is also related to chronic fatigue and anemia.
Other health benefits of fish include:
Improved Brain Health
Fish are rich in a type of fat known as omega fatty acids. These fats are important for maintaining brain health. Having a low blood level of omega-3 fatty acids has been connected to accelerated brain aging, including symptoms like memory loss and cognitive impairment. In fact, these low levels of omega fatty acids have been linked to brain shrinkage during aging.
Lower Risk of Heart Disease
Omega fatty acids have also been connected to a lower risk of heart disease. Omega-3 fatty acids appear to be connected to preventing and reducing coronary heart disease when consumed regularly. These fatty acids minimize coronary plaque, lower triglyceride levels, and can even help reduce blood pressure.
Decreased Risk of Depression
Mental health can also benefit from omega fatty acids. Omega-3 fatty acids have been firmly linked to a reduction in symptoms of depression. Omega fatty acids have been associated with the increased effectiveness of some antidepressant medications, possibly because these fats help your brain function more efficiently.
Fish on keto
Here are some of the best choices that align with the Keto guidelines:
A 100 gram serving of Atlantic salmon packs 13 grams of healthy fats, 20 grams of protein, and zero carbs! This fatty fish is a great source of omega-3 fatty acids which are essential in lowering blood pressure, preventing heart disease, and improving brain health. Best of all, this is a versatile fish that can be grilled, broiled, or baked and pairs well with a variety of seasonings, sauces, and spices.
Mahi-mahi has a sweet, mild flavor and a firm, smooth texture that holds up beautifully when baked, broiled, or grilled. A 100 gram serving only has one gram of fat, zero carbs, and an impressive 24 grams of protein. Like most fish, it is a great source of omega-3 fatty acids and can help stimulate your brain function due to a high DHA content.
Flounder is a leaner fish that contains 70 calories, 2 grams of fat, and 12 grams of protein in a serving. Perfect for a light, Keto-compatible lunch, flounder is a flaky, delicate fish with a sweet taste. This is often the choice for people who don’t prefer a “fishy” taste.
Keto Fish recipes-
1.Keto fish curry–
- 600 gms white fish of choice
- 2 teaspoons turmeric powder
- Juice of 1 lime
- 1 tablespoon ghee or coconut oil
- 1 large onion sliced very thinly
- 2 teaspoons minced garlic
- 1 tomato chopped
- ¼ cup desiccated coconut
- 2 teaspoons crushed chili’s or to taste
- 1 ½ teaspoons mild Paprika
- One teaspoon coriander powder
- One teaspoon cumin seeds/cumin powder
- 1 teaspoon minced ginger
- 1 teaspoon tamarind paste
- 1/2 teaspoon mustard seeds
- 250 ml coconut cream sugar-free
- 250-350 gms fresh or frozen okra- optional but recommended.
- Marinade the fish in lime juice and turmeric and salt.
- Pan-fry the garlic and onion in a little oil/ghee in a large frying pan and cook till soft without browning.
- Process all of the other ingredients in a bullet/blender/ processor until smooth and blended. Add to the onion and garlic mix. Allow the spices to cook while stirring occasionally for approximately 5 minutes.
- Add the okra now if you are using and cook for a further 5 minutes stirring occasionally.
- Add to the fish in the frying pan and simmer until cooked.
- Calories- 368
- Fat- 20g
- Protein- 40g
- Carbs- 15g
- Keto Baked fish-
- 275 gm King Fish
- 3 tsp Ghee
- 0.50 tsp Cumin seed
- 2 tsp Lime juice
- 15 gms Garlic Cloves of Garlic paste
- 2 dried Red Chillies
- Half tsp Turmeric Powder
- ½ tsp whole Fennel seeds
- ½ tsp whole Coriander seeds
- 100 gm Homemade Greek Yogurt
- White Salt according to taste
- Pink Salt according to taste
- Dry roast the ½ tsp cumin seeds, coriander seeds, and fennel seeds respectively, and grind to a powder.
- Grind garlic, red chili to a paste with a pinch of salt.
- Combine the ground spices and garlic and red chili paste, with turmeric powder, salt, lime juice, hung curd, and ghee. Mix well to form the paste. Add chopped coriander to the marinade and mix some more.
- Apply the marinade to the fillets of fish to coat them well. Do it with your hands and in the baking dish in which you intend to bake it. Remember to apply some paste to the bottom of the dish.
- Cover the fish properly with the marinade and then cover the dish with a kitchen foil and keep it aside for three to four hours.
- Preheat the oven and place the baking dish in the oven and bake at 180 degrees for 25 minutes.
- After twenty-five minutes the fish should be ready. Remove the foil and serve it hot.
- Calories – 354
- Fat- 23 gm
- Net carbs – 8 gm
- Protein – 67 gm
Some other easy keto fish recipes are- Keto fish tacos, Goan fish curry, Keto fish cakes, lemon, and parsley fish.