Best Seafood Options For A Keto Diet

Seafood is a great option for those on the keto diet, as it is a naturally lean meat that is high in protein and healthy omega-3 and omega-6 fatty acids. The keto diet is high in protein and fats and very low in carbohydrates, and seafood fits the bill perfectly. Salmon, for instance, has a rich flavour and is packed with omega-3 fatty acids, B vitamins, vitamin D and selenium. Other great options include mackerel, herring, oysters, tuna, mahi-mahi, shrimp, scallops, sardines, trout, and many more.

Salmon

When cooking salmon, it is best to use boneless and skinless fillets. You can season salmon with salt and pepper, and rub lemon juice over each fillet. It is best to pat the salmon dry with a paper towel before seasoning to ensure the flat side of the fish sears perfectly.

• Preheat your oven to 350°F and line a baking pan with parchment paper.
• Place the salmon on the prepared pan and lightly season with salt and pepper.
• Combine butter, garlic, parmesan cheese, mayonnaise, and parsley.
• Spread the mixture over the salmon fillet and bake for 15-25 minutes, depending on the thickness of the fillet.

This keto salmon recipe is not only delicious but also healthy and gluten-free. It is the perfect dish for those following a keto diet.

Mackerel

When it comes to preparation, mackerel is quite versatile. It can be grilled, broiled, or pan-fried. It pairs well with citrus marinades and fresh herbs.

If you're looking for a quick and easy keto meal, canned mackerel is a great option. It's sustainable, affordable, and can be used in salads or patties. Smoked mackerel is another delicious option, and it's packed with flavour.

Here's a simple recipe for keto-friendly mackerel:

Pan-Seared Mackerel with Sweet Peppers and Thyme

Ingredients:

• Mackerel fillets
• Sweet peppers
• Thyme
• Olive oil
• Salt and pepper

Instructions:

• Drizzle olive oil on the mackerel fillets and season with salt and pepper.
• Heat a pan over medium-high heat and sear the mackerel fillets for 3-4 minutes on each side, until cooked to your desired doneness.
• Serve with sweet peppers and thyme as a side dish.

Enjoy your delicious and nutritious keto meal!

Tuna

Both fresh and canned tuna are good sources of protein on a keto diet. Canned tuna is the most popular in the U.S., but fresh tuna has a satisfyingly dense, flaky texture. Tuna steaks taste lovely fresh off the grill, pan-fried, or broiled.

Shellfish

Lobster

Lobster is a popular shellfish choice, offering a range of minerals such as copper, selenium, phosphorus, vitamin B12, zinc, magnesium, and vitamin E. A cup of lobster provides 129 calories, 1.25 grams of fat, 27.55 grams of protein, and zero carbohydrates.

Crab

Crab meat is an excellent source of vitamin B12 and folate, as well as minerals like zinc, phosphorus, and calcium. A cup of crab meat has 105 calories, 0.9 grams of fat, 23 grams of protein, and zero carbohydrates. Its subtle and delicate flavour sets it apart from other shellfish.

Shrimp

Shrimp, also known as prawns, are a common type of shellfish and are rich in B vitamins, selenium, and zinc. They are also a good source of protein and iodine, which is essential for thyroid health. A 100-gram serving typically contains 106 calories, 0.9 grams of carbohydrates, 1.7 grams of fat, and 20.3 grams of protein.

Crayfish

Crayfish are another type of shellfish that are high in B vitamins and minerals such as calcium, iron, zinc, magnesium, and phosphorous. A cup of crayfish provides 113 calories, 1.6 grams of fat, 23.28 grams of protein, and zero carbohydrates.

Langostino

Also known as squat lobster, langostino is another option for keto-friendly shellfish.

Scallops

Scallops are often paired with shrimp in recipes and are a good choice for a light meal. While they are lower in fat than some other shellfish, they still pack a punch in terms of protein, with 19 grams per 100-gram serving.

Mussels

While mussels contain some carbohydrates, they can still be included in a keto diet in moderation. A 100-gram serving has 3.7 grams of net carbs, 2.2 grams of fat, 11.9 grams of protein, and 86 calories. They are a good source of B-complex vitamins, especially B12, as well as selenium, manganese, phosphorus, and iron.

Oysters

When preparing oysters for a keto diet, it's best to avoid breading or deep frying, as these methods can significantly increase the carbohydrate and fat content. Instead, opt for grilling, steaming, or baking oysters to maintain their natural flavours and nutritional value. Grilling oysters can add a smoky and charred taste, while steaming helps retain their natural juices and flavours. Baking oysters is a popular method that allows you to get creative with various toppings, such as grated cheese or chopped bacon.

You can also find recipes for keto fried oysters, which are quite simple to make but require an oyster knife for shucking the oysters. Another option is to make keto steamed clams with basil garlic butter, a dish that combines the sweet taste of clam meat with the aroma of garlic butter.

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