Fish Provençal

fish recipe Jun 14, 2021
I am calling this recipe FISH Provençal because that is what my husband made but the truth is, the star is the sauce, which can be used with fish, seafood or chicken. It also makes an excellent poaching sauce for eggs. Not included in the recipe because it would not be Keto (but you can add for non-Keto people in your household): take a long white potato and slice it lengthwise in slices about 1/4 inch thick. Fry the potato until the edges are brown and a little crispy and put it in the baking dish and then top with the fish (or whatever you are using) and then the sauce.

You will see that it is not a very fat-heavy dish so on the side I would try to have a salad with some oil or a veggie with some butter (or even a coffee with heavy cream for dessert) just to round out the Ketogenic profile, unless you have had other ample fats during the day.

Ingredients Recipes: Fish Provençal Sauce

1 very large beefsteak tomato (about 2 cups diced)

1 medium Vidalia onion (about 1 cup diced)

2 cloves of garlic, minced

2 tablespoons olive or avocado oil

1 tablespoon tomato paste

1/2 cup of water

Salt and pepper to taste

3–4 leaves of basil

1 lb. of white fish such as cod or haddock. Also works superbly with shrimp, scallops, salmon or chicken!

Directions Recipes: Fish Provençal going into oven
  1. Heat oven to 350 degrees.

  2. Sauté onions and garlic about five minutes in oil.

  3. Add tomatoes and sauté another 5 minutes.

  4. Add water, tomato paste, salt and pepper.

  5. Simmer and cook down to desired consistency (we keep ours very liquid as you can see from the pictures).

  6. Chiffonade the basil and sprinkle on top of the sauce.

  7. Cover the fish with the sauce and bake in a 350 degree oven for 1/2 hour.


For the entire recipe as written (in grams), using cod (schrod):

Total Carbohydrates: 35.8
Net Carbohydrates: 28.2
Protein: 85.6
Fat: 31.8

Here are the links to learn more about eating Keto and Low Carb :

Book Breaking Free From Diet Prison: Common Sense Keto and Low Carb 

Course Breaking Free From Diet Prison: The Roadmap to Low Carb and Keto Success

Inflammation and Grains

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