KETO and ME




Keto-Genic - What Is It?

“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.


When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It's important to note that the ketogenic diet is a short term diet that's focused on weight loss rather than the pursuit of health benefits.


Is it possible to lose weight and still have good tasting food? Yes It Is! For my Keto friends here is a favorite dish of mine that you can make in your own kitchen in less than 20 minutes. Here's how:


Almond Crusted Rockfish

Ingredients for the fish:

2 Rockfish fillets (about 1 pound)

1/2 cup almond flour

1/4 cup whey protein powder

1/2 cup avocado oil for frying

Ingredients for Lemon Garlic Cream Sauce:

1 tbsp avocado oil

1/4 cup dry white wine

1/2 cup heavy cream

2 tbsp chopped tarragon

2 garlic cloves (minced)

1/4 cup lemon juice

4 tbsp cold butter

1 tsp salt


Preparation:

Season rockfish

About 15 minutes prior to cooking, season rockfish fillets with salt and pepper on both sides.

Fry fresh fish in oil

Add avocado oil to a large skillet and heat to medium heat. (You know when your oil is hot enough when a crumb of almond flour thrown into the skillet sizzles.) Add each fillet to the hot oil and fry until golden brown, about 2 1/2 to 3 minutes. Make sure not to overcrowd the skillet. Have about 1 1/2 inch distance between each fillet. You may need to work in batches if your skillet is too small.

Flip, fry and dry

Flip rockfish fillet over to cook the other side until golden brown, about 2 - 3 minutes. Transfer to a paper towel lined plate to catch excess oil.

Make lemon garlic cream sauce

To make the sauce, heat avocado oil in a medium saucepan or skillet. Add garlic and sauté for 30 seconds or until fragrant. Add in white wine and lemon juice. Let cook for 1-2 minutes until liquid has reduced. Stir in heavy cream. Continue cooking until mixture thickens. Stir in butter until melted. Add salt and tarragon. Continue cooking until sauce coats the back of your spoon. Sprinkle rock fish with more fresh herbs, fresh cracked black pepper and lemon slices when plated.


Nutrition Information Almond Flour Crusted Fried Rockfish Fillets with a Lemon Cream Sauce Servings: 4

Amount Per ServingCalories412Fat28.4gProtein28.5gTotal Carbs4.2gNet Carbs2.7g


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