Here is another ketogenic-friendly fish recipe. If you are residing in Singapore, seafood can be very pricy. Instead of cod or halibut, I am using dory again. We can get frozen dory at a much lower price compare to other white flesh fishes. You can of cos use any other white flesh fish as desired.
This is another way of cooking fish fillets. Usually, fish fillets are panned or battered then deep-fried. You can actually sear or even grill them. Both mentioned methods can be intimidating as most of the time, the fishes stick to the skillet. That will break the fish fillets into pieces when flipping. It is important to oil the skillet properly and bring the oil up to a smoking point before laying the fish fillets in. And, once the fillets start searing, allow them to sear properly without moving them around. The same applies to grilling as well.
Once you have those basics in mind, searing or grilling isn't so intimidating after all. Seafood is a delicate ingredient. Just have to treat and cook them properly for ultimate results. Personally, I am not really fond of baking seafood as it will dehydrate rather than cooking them. Right me if I am wrong tho. Don't you find baked seafood tends to be on the drier side? Anyway, that's a topic for another day. Let's get started with the recipe.
Dried Oregano, 1 TSP
Garlic Powder, 1 TSP
Smoked Paprika, 1 TSP
Sea Salt, Pinch
White Pepper, Pinch
Dory, 2 Fillets
Canola / Peanut / Vegetable Oil, For Brushing + More For Cooking
Unsalted Butter, 2 TBSP
Garlic Finely Minced, 3 Cloves
Chicken Broth, 200g
Heavy Whipping Cream, 175g
Mustard, 1 TSP
Cauliflower Couscous, 2 Servings
Parsley Coarsely Chopped, For Garnishing
Cast Iron Skillet / Pan
Please visit my "Couscous Sweet Potato Boats" page for the couscous recipe.'
In a small bowl, add oregano, garlic powder, smoked paprika, salt and pepper.
Mix to combine well.
Brush the dory fillets with a thin coating of oil.
Coat the dory well with the herbs and spice mixture.
In a skillet over medium heat, add oil.
Once oil is heated up, carefully lay the dory away from you.
Sear the fillets until 50% cooked.
Using a spatula, flip the fillets.
Tilt the skillet and baste the fillets with the liquid.
Continue cooking until the fish is cooked thru'.
Remove from heat and set aside on a plate.
In the same skillet, add butter.
Once the butter has melted, add in garlic.
Saute until aromatic.
Add in the chicken broth, cream and mustard.
Deglaze the skillet and stir to combine well.
Add in the dory fillets back into the skillet along with any leftover liquid on the plate.
Cook until liquid has reduced by half.
Spoon the fish over some cauliflower couscous.
Drizzle some of the cream mixture over the top.
Sprinkle some parsley over the top.