Keto Fish Steak with Genoise Zucchini and Fennel Purée. 3g net carbs for the whole scrumptious meal.
Here’s an easy dinner option that you can customise with any fish you like. Tuna steak is one of my favourites. Easy to cook and ready in minutes, it has a firm flesh that is as close to steak as any fish can get. Swordfish is another one that lends itself well to mimicking steak. Monkfish is lobster-y, chunky, and very meaty. Salmon is a good steak-like option too, especially if sliced across the central bone in one piece.
Really, though, the fish is up to you — this method is forgiving. Seabass, lemon sole, halibut… any of them will do the job beautifully. Just stick to fillets or boneless steaks so you’re not hunting for stray bones mid-bite.
How to Make Keto Fish Steak with Genoise Zucchini and Fennel Purée
Firstly, if you want the complete dish, you need to make the sides. Both Genoise Zucchini and Fennel Purée can be cooked ahead and re-heated when you need them, To save yourself some time, I recommend making them 1-2 days before. That way, with the fish taking just 20 minutes from start to finish, you’ll have dinner ready in the blink of an eye.
Once you’ve chosen your fish fillet, all you need to do is bake it en papillote. To do this, I suggest placing a sheet of parchment paper on top of a larger sheet of foil. Why do I do it this way? Because paper isn’t easy to scrunch and doesn’t form a good seal. But I don’t like the idea of heated metal potentially leaching into my food. So, foil outside and paper inside is the best of both worlds. The outside layer of foil stops any juice from leaking and creating a mess in the oven. And you can shape it to create a perfect, domed parcel effortlessly. You can use just foil on its own, or parchment on its own, of course.
Cooking for more than one? Give each fillet its own foil parcel rather than crowding them into one — that way every piece steams evenly.
Brush some extra virgin olive oil on both sides, place it in the centre of your wrapper, add seasoning, olives and capers. Create a parcel by holding the opposite sides of the edge of the foil and scrunching as you move along and up. Easy-peasy. Bake for 15-20 minutes (for chunky, firm fish) or 8-10 minutes (for thin and soft-fleshed fish )until cooked through. Meanwhile, re-heat the zucchini and purée. Serve immediately.
How Do You Know It’s Done?
Because fish keeps cooking a little after it comes out of the parcel, it’s easy to overshoot and end up with something dry. The most consistent way to check is with an instant-read thermometer — the USDA recommends cooking fish to an internal temperature of 63°C (145°F) at its thickest point. Pull it a couple of degrees before that, since it’ll carry on cooking briefly once wrapped in foil.
Enjoy!
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KETO FISH STEAK WITH GENOISE ZUCCHINI AND FENNEL PURÉE
Equipment
Ingredients
- 200 g tuna steak or fish fillet of your choice
- 1 capers
- 3 black olives pitted and halved
- extra virgin olive oil
- fine Himalayan pink salt
- ground white/black pepper
(Ingredients in green link to the products I use. More on keto ingredients.)
Instructions
- pre-heat oven to 180°C static.
- tear a large piece of foil (shiny side up) and put a slightly smaller piece of parchment paper on top; place the fish steak over the centre.
- smear both sides of the fish with extra virgin olive oil, season, and top with capers and olives.
- close and scrunch the foil all around to form a domed parcel.
- a 2cm thick tuna steak will take about 15 minutes – adjust time according to the fish you're using. For food safety, fish is done once it reaches an internal temperature of 63°C (145°F) at its thickest point – an instant-read thermometer takes the guesswork out of it.
Notes
Nutrition
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