Key Takeaways from this Recipe
- This low-carb salad is perfect for ketogenic diets, combining the delicate flavor of halibut with the healthy fats of avocado.
- The refreshing aroma of lime and herbs makes it enjoyable, and it\'s delicious both immediately after preparation and after chilling for a few hours.
- Adding quality medium-chain fatty acids from MCT oil or coconut oil helps maintain satiety.
About This Recipe
This ketogenic salad features pan-fried halibut marinated with avocado and fresh herbs. With almost zero carbohydrates, it\'s perfect for those on a low-carb diet or looking to feel full by incorporating healthy fats. When we actually made it, the acidity of the lime and the aroma of dill and cilantro really enhanced the delicate flavor of the halibut, and it felt more substantial than we expected. It also requires minimal cooking time, making it an easy dish to prepare on a weeknight.Ingredients (Serves 2)
- Halibut fillets, 2 pieces (approx. 200-250g)
- Sea salt, a pinch
- Black pepper, a pinch (optional)
- Coconut oil, 1 tbsp (or olive oil)
- Lime, 1 (or lemon)
- MCT oil, 2 tsp (if not available, 2 tsp extra virgin olive oil)
- Avocado, 1 (ripe)
- Cilantro, 2-3 sprigs
- Dill, 2-3 sprigs (or chives)
- Radish pickles, 2 (store-bought is fine)
- Baby greens or arugula, a small amount (optional)
Instructions
- Pat the halibut dry with a paper towel and sprinkle lightly with sea salt on both sides. You may also add black pepper.
- Heat a frying pan over medium heat and add coconut oil. Once the oil is warm, place the halibut skin-side down and cook until the skin is crispy, about 2-3 minutes. Flip and cook for another 1-2 minutes (adjust time based on thickness). Once cooked, remove to a plate and let cool slightly.
- Squeeze the lime and make a dressing by mixing the juice with MCT oil and a pinch of salt in a bowl.
- Remove the pit and peel the avocado, then cut into 1.5cm cubes. Roughly chop the cilantro and dill, and thinly slice the radish pickles.
- Flake the cooled halibut with your hands (remove any bones) and add it to the bowl with the dressing. Add the avocado, herbs, and pickles, and gently toss. Mix with large movements to avoid mashing the avocado for a beautiful finish.
- Serve on a plate, optionally with a bed of baby greens. It\'s delicious eaten immediately or chilled in the refrigerator for 2-3 hours to allow the flavors to meld.
Nutrition and Health Benefits
This salad is characterized by its extremely low carbohydrate content and a balanced intake of healthy fats and protein. Halibut is low in fat and high in protein, containing B vitamins and minerals. Avocado is rich in monounsaturated fatty acids, dietary fiber, and potassium, helping to sustain satiety. The medium-chain fatty acids in MCT oil and coconut oil aid in ketone body production and are easily converted into energy, making them suitable for ketogenic diets. Lime\'s vitamin C helps with iron absorption, and the aromatic compounds in cilantro and dill are believed to aid digestion.Tips for Variations
- Change the fish: It\'s also delicious with smoked salmon, pan-fried mackerel, or boiled shrimp.
- If you don\'t have MCT oil, you can substitute with extra virgin olive oil or avocado oil (MCT has a higher keto effect).
- Homemade radish pickles: Thinly sliced radishes can be quickly pickled by marinating them in 1/2 cup vinegar (or apple cider vinegar), 1 tsp salt, and 1 tsp erythritol for about 10 minutes (low in sugar).
- If you like spice, add a small amount of chopped green chili or chili flakes.
- Not only as a cold salad, but it\'s also easy to eat wrapped in large lettuce leaves instead of tortillas.