Kara's Keto Plates

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Category: Dinner (page 2 of 2)

Baked Cod with Parmesan

I wanted a simple meal to make for lunch today since Michael was home. We voted, and then I came home and made the following recipe, which I served with an enormous Caesar salad since we have so much fresh romaine on hand.

Cod is not the fattiest fish, so in order to keep our macros looking good for the day, I added a bunch of fat in the form of delicious butter. We tend to use grass-fed dairy whenever possible (better fat profile, more Omega-3s) but that is not necessary by any means.

Baked Cod with Parmesan

Baked Cod with Parmesan

Ingredients:
2 Cod Filets, 6 ounces each, thawed
2 tablespoons Butter, melted
1/2 cup Parmesan, grated
2 tablespoons Almond Flour
1 teaspoon dried Thyme
1 clove garlic, sliced thinly
Crushed Red Pepper, as desired
Salt and Pepper, to taste

Directions:
Preheat oven to 400 degrees Fahrenheit. Mix the Parmesan, Almond Flour and thyme together in a bowl and set aside. Prepare a baking dish by spraying it with oil and then set the thawed fish filets in the baking dish. Sprinkle salt and pepper on each side of the filet. Thinly slice a clove of garlic and then place the sliced garlic on both filets. Melt the butter (I just use the microwave at 50% heat).  Pour (or if you have a pastry brush, you can use that) half the butter on top of the fish filets. Sprinkle the tops of each filet with the dry mixture and crushed red pepper, if you want (I did want). Pour or spoon the remaining butter on top of the dry topping on each filet and then place the baking pan in the oven for 10-12 minutes or until the cod is done. Cod is tricky for me and I have a tendency to overcook it, but I think I got it perfect this time, it flaked away without being rubbery.

Nutritional Information per Serving (this makes two servings):
Calories: 405 kcal
Fat: 21 g
Saturated Fat: 10.7 g
Total Carbohydrate: 2.7 g
Fiber: 0.8 g
Protein: 49.2 g

Baked Salmon with Sour Cream and Mustard

I have an inordinate affection for fish of pretty much all stripes: salmon, mackerel, anchovies, cod, catfish, tuna, etc. It’s probably one of my few healthy eating habits. My laziest meals at home nearly always involve frozen fish and I try to keep my freezer stocked (and my pantry is stocked with tins of tuna; salmon and smoked kippers). I also try to eat the most sustainable fish (you can check out the Monterey Bay Aquarium guides) and limit my exposure to mercury and other contaminants that large fish tend to store in their delicious fats. That means stuff like tuna is generally canned chunk light tuna instead of Yellowfin or Toro. Fish can be incredibly confusing to sort out because the US doesn’t have the best labelling system for fish (understatement of the year), so you really have to know a little bit about what you’re getting before you pay for it (for example, Pacific or Alaskan Salmon is a different fish than Atlantic Salmon and each ranks differently in terms of sustainability and mercury content). It’s possible that the fish monger at your supermarket could be able to help you out and point you in the right direction, I rely on my encyclopedic husband instead.

Salmon is one of those fish that makes me happiest. Wild-caught Pacific Salmon is sustainable, fatty and low in mercury. Plus, it’s a beautiful color, which livens up the plate. I generally buy pre-frozen filets at Costco. You can defrost the filets overnight in the fridge or do the water soak for 20 minutes, which is what I do because I’m bad at planning ahead. Basically, I place the individually shrink wrapped filets in a bowl of cool water, and change the water once. It’s a way to safely and relatively quickly bring your fish to temperature.

Once the filets are thawed, I usually salt, pepper and oil/butter them up before baking . But maybe you want to liven up your salmon a little bit and get a bit more fat in your day? That’s when I pull out this recipe.

Baked Salmon with sour cream

Baked Salmon with Sour Cream and Mustard

Ingredients:
2 6-ounce Salmon Filets (I used Sockeye Salmon)
1/4 cup Sour Cream
1 -2 tablespoons of Coarse Ground Mustard
2 tablespoons grated Parmesan
Salt and Pepper, to taste

Directions:
Place Salmon filets on cooking sheet (grease cookie sheet or cover with parchment paper to prevent sticking). Mix all the ingredients (except salmon) together. Top thawed salmon filets with the sour cream mixture and bake as package directions indicate (in my case: 350 degrees Fahrenheit for 10-15 minutes). Based on my own experience with my oven and the fish, I aim for the lower end of the time range. I let my salmon rest for 5 minutes before we dig in.

This is the perfect protein to go with any vegetable side: steamed broccoli; baked zucchini; fresh salad; coleslaw. It makes for an easy, filling meal on nights when I am exhausted.

Nutrition per Serving (this recipe makes two servings):
Calories: 427 kcal
Fat: 23.9 g
Saturated Fat: 8.6 g
Carbohydrate: 3.2 g
Fiber: 0 g
Protein: 41.8 g

Italian Sausage with Peppers and Mushrooms

I am lucky enough to have access to Smoking Goose products through GreenBEAN Delivery. Last week, we ordered the Hot Fennel Italian Sausage links and I have been looking forward to using these as the linchpin in a tasty dinner. They are *really* good – definitely a good bit of heat but also tons of flavor.

I’ve spent most of my adult life vegetarian or vegan, so cooking things like sausage (or,  for that matter, anything but ground beef) has not been my strength, traditionally. I looked at quite a few recipes to come up with the below.

Italian Sausage with Arugula

Ingredients:
– One pound Italian Sausage – this was four large links
– Two Tablespoon oil of your choice (I used canola – butter also works)
– Half a large Onion, sliced thinly
– Eight ounces button Mushrooms, sliced
– One Red Bell Pepper and One Green Bell Pepper (alternately, you could use frozen pepper strips)
– Two cloves Garlic (or more, if you don’t have super flavorful sausage)
– Salt and Pepper, as needed
– 1/4 cup dry red Wine
– Arugula (if desired)
– Parmesan (if desired)

Directions:
Heat a large skillet or cast iron pan on medium-high heat. Place in the Italian sausage. Plenty of people take them out of their casings, I chose to leave the casing intact. Cook the sausages, flipping them often, for five to ten minutes – just enough to brown the outside. Remove the sausages from the pan, slice into bite-sized chunks and set aside.

Add two tablespoons of oil to your skillet and add the onion, peppers and mushrooms. Cook until onions start to become translucent and add garlic and season with salt and pepper. Cook an additional minute or two, then add the wine and the sausage slices.  Lower the heat and cover your pan. Simmer the vegetables and the sausages for an additional 15 – 20 minutes, until the sausage has been cooked through.

I served the sausage atop a bed of arugula. I bought Parmesan for topping, but as it turns out, it was not needed. This dish makes four servings, and I served each with a cup of arugula.

Nutrition:  (with Arugula and no Parmesan):
Calories: 510 kcal
Fat: 43.9 g
Saturated Fat: 12.8 g
Carbohydrate: 10.8 g
Fiber: 2.9 g
Protein: 17.1 g

Net Carbohydrate: 7.9 g

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