Best Fish Options For A Keto Diet

Fish is a great source of high-quality protein, vitamins, and essential fatty acids. Fattier fish are considered to be the healthiest because they contain more omega-3 fatty acids and vitamin D. For those following a keto diet, fish is an excellent option because it is naturally low in carbohydrates. The most common variety used in a ketogenic diet is salmon, but other good options include mackerel, trout, tuna, shrimp, and mussels.

Salmon is king

Salmon is an excellent source of selenium, an antioxidant that supports thyroid health and helps prevent age-related mental decline. It also contains astaxanthin, a carotenoid with anti-inflammatory and photoprotective effects, which may protect against heart disease. Wild-caught salmon is the best choice for its superior omega-6 to omega-3 ratio and higher mineral content. However, it can be pricey, so opt for organic, farmed salmon if necessary, as it contains fewer toxins than regular farmed salmon.

When cooking salmon, simplicity is key. A foolproof method is to season the salmon with salt and pepper, sear it in a pan with olive oil for 3-4 minutes, and then cook for an additional 2 minutes after flipping. For a flavour boost, add lemon juice, butter, garlic, and parsley. This dish pairs well with keto biscuits and coleslaw for a well-rounded, delicious keto meal.

Salmon is versatile and can be enjoyed in various recipes, such as Garlic Parmesan Baked Keto Salmon, Keto Salmon with Tzatziki Sauce, and Sweet Chili Salmon. It is a favourite among those following a keto diet, as it is easy to prepare, tasty, and provides numerous health benefits.

Mackerel magic

Mackerel is a fantastic choice for anyone following a keto diet. It is a fatty fish, which is considered to be the healthiest option due to its high omega-3 fatty acid content. Omega-3 fatty acids are great for your heart, brain, skin and general health.

Mackerel is also an excellent source of vitamin D, with 100g of the fish containing 360 IU of vitamin D, or 90% of the daily recommended value. It is also a great source of magnesium, potassium, B-complex vitamins and selenium.

Mackerel is widely available, and it is one of the most popular types of fish. It can be found fresh or canned, with or without olive oil or sauces. If you're buying canned mackerel, be sure to check the label for the specific macros per serving and ingredients. Fresh mackerel fillets are best baked or cooked in the oven.

Mackerel is a versatile fish that can be used in a variety of keto dishes. For example, you could try a mackerel fillet with a lemon and garlic butter sauce, or a keto mackerel salad with avocado, spinach and cherry tomatoes.

Not only is mackerel nutritious, but it is also delicious and convenient. So, if you're following a keto diet, be sure to include this magical fish in your meal plan!

Tuna treats

Tuna is a great option for keto as it is widely available and low in carbs. It is also rich in B-complex vitamins, selenium, phosphorus, magnesium, and potassium.

Tuna Salads

• Keto tuna salad: A creamy, refreshing, and flavorful salad with a combination of Albacore tuna in water and Albacore tuna in olive oil, mayo, diced celery, red onion, lemon juice, and fresh dill.
• Mediterranean tuna salad: A fresh and creamy salad packed with tuna, tomatoes, cucumber, onion, artichokes, and olives.
• Tuna egg salad: A high-protein, healthy-fat mini-meal with a base of tuna and hard-boiled eggs, piled into a lettuce wrap.

Tuna Bites and Cups

• Blackened tuna bites with Cajun mustard: Spicy bites that are perfect as a snack or appetiser.
• Avocado tuna melt bites: Portable, bite-sized, and filling—perfect for when you're on the go.
• Low-carb buffalo tuna bites: Spicy and tangy, these bites are a great option for when you're at home.
• Spicy tuna melt cups: A snack with a punch, perfect with sauteed vegetables and a dip.

Tuna Casseroles

• Tuna zoodle casserole: A creamy and comforting dish with zoodles as the base, at only 3.4g net carbs per serving.
• Tuna broccoli ranch casserole: A must-try for ranch dressing fans, with only 6 ingredients and 6g net carbs.
• No-noodle tuna casserole: The ultimate in lazy casserole making—with hardly any chopping and ready in just 30 minutes.

Tuna Stuffed Veggies

• Tuna-stuffed avocado bowls: A keto and Whole30-compliant treat with a creamy tuna salad and a hint of crunch from celery.
• Spicy tuna sushi bowl: All the tangy, creamy taste of sushi without the rolling.
• Tuna melt stuffed onions: Crunchy, gooey, cheesy, and only 1g net carb per onion—an award-winning treat!

Tuna Steaks

Grilled citrus tuna steak with avocado and spinach: A mouthwatering combination of ginger, garlic, cilantro, lime juice, soy sauce, and avocado.

Other Tuna Treats

• Tuna burgers: Try these in a lettuce wrap or with keto bread or crackers.
• Tuna shirataki spaghetti: A great low-carb pasta alternative, mixing well with a creamy tuna sauce.
• Mexican blackened ahi tuna: A busy but worthwhile recipe, including a spice blend, cauliflower rice, tuna, and crema.

Shellfish delights

Shellfish are naturally low in carbohydrates, making them an excellent option for those following a keto diet. Here are some of the best shellfish options to include in your keto meals:

Shrimp

Shrimp is a versatile and widely available shellfish that can be used in a variety of keto dishes. It is low in carbohydrates and calories while being high in protein and healthy fats, including omega-3 fatty acids. A 100-gram serving of shrimp typically contains around 100 calories, 0.9 grams of carbohydrates, 1.7 grams of fat, and 20 grams of protein. Shrimp is also a good source of selenium, vitamin D, copper, iron, and B-complex vitamins.

Lobster

Lobster is another delicious and indulgent option for keto dieters. While it may be less readily available than shrimp, it offers a similar nutritional profile. Lobster is low in carbohydrates and calories, while providing a good amount of protein and healthy fats. It is also a source of B-complex vitamins and essential minerals like selenium and zinc.

Crab

Crab is a tasty and nutritious addition to your keto meals. It is low in carbohydrates and calories, while providing a good amount of protein and healthy fats. Crab is also a source of B-complex vitamins, especially vitamin B12, as well as selenium, manganese, phosphorus, and iron.

Mussels

Although mussels have a slightly higher carbohydrate content compared to other shellfish, they can still be included in a keto diet in moderation. A 100-gram serving of mussels typically contains around 3.7 grams of net carbs, 2.2 grams of fat, 11.9 grams of protein, and 86 calories. Mussels are a good source of B-complex vitamins, selenium, manganese, phosphorus, and iron.

Oysters

Oysters are a keto-friendly shellfish option, known for their unique flavour and texture. They are low in carbohydrates and calories, while providing a good amount of protein and essential nutrients. Oysters are particularly rich in zinc, which is important for immune function and overall health.

Scallops

Scallops are a delicious and elegant option for keto meals. They are low in carbohydrates and calories, while providing a good amount of protein and healthy fats. Scallops are also a source of B-complex vitamins and essential minerals.

When incorporating shellfish into your keto diet, remember to choose wild-caught or organic options whenever possible, as they tend to have a better nutritional profile and lower levels of toxins. Additionally, be mindful of your overall macronutrient intake and combine your shellfish with other keto-friendly ingredients to create well-rounded and delicious meals.

Omega-3 and protein-rich

Seafood is an excellent addition to a keto diet, as it is rich in omega-3 fatty acids and protein. Omega-3 fatty acids are particularly beneficial for the cardiovascular system, reducing the risk of heart disease and stroke, lowering blood pressure, and raising HDL ("good") cholesterol levels. They also have positive effects on mental health and can help combat depression and anxiety.

Fatty fish, such as salmon, mackerel, and trout, are considered to be the healthiest options due to their high omega-3 content. Salmon, for instance, is an excellent choice as it has no carbs and is rich in healthy fats and protein. It is also a good source of selenium, potassium, magnesium, and B-complex vitamins.

Mackerel is another fatty fish that is high in vitamin D and an excellent source of magnesium, potassium, and B-complex vitamins. Trout is also packed with nutrients, including B-complex vitamins, potassium, magnesium, and selenium.

Tuna is a great option as well, especially for those who prefer a leaner fish. It is widely available and comes in various varieties, such as Albacore, yellowfin, bluefin, and skipjack tuna. Tuna is rich in B-complex vitamins, selenium, phosphorus, magnesium, and potassium. However, due to its position as a large sea predator, it contains a significant amount of mercury, so consumption should be limited to one or two servings per week.

In addition to these popular options, other fish such as catfish, cod, flounder, halibut, mahi-mahi, snapper, and swordfish are also suitable for a keto diet.

When it comes to shellfish, shrimp is a good choice and is readily available. It is high in selenium, vitamin D, copper, iron, and B-complex vitamins. Lobster, crab, scallops, clams, mussels, and squid are also keto-friendly options.

Overall, seafood is a nutritious and varied option for those following a keto diet, providing essential omega-3 fatty acids and protein, as well as other important vitamins and minerals.

Frequently asked questions