Low carb fish and seafood recipes

[BIWI]

As with all the other recipe threads that are now stickied, these are recipes shared by other Bootcampers.

The carb counts aren't often given, so please use your discretion when choosing a recipe!

I've always credited the author of the recipes - if there's no name, then it's one of mine.

Please feel free to add your own recipe to the thread!

Baked Marinated Salmon

Salmon steak per person

Marinade for 4-6 steaks:

1 inch fresh ginger, peeled and finely chopped
2 large cloves garlic, peeled and finely chopped
2 tbsps sesame oil
2 tbsps light soy sauce
juice of a lemon or lime
black pepper
sprinkling of dried oregano
sprinkling of dried chilli flakes (optional)

Mix together.

Put salmon pieces into a (non-metal) dish, pour marinade ingredients over them
Leave to marinade for at least 30 minutes
Wrap pieces in foil and bake in a hot oven for 20 minutes

Posted by @GlitterKitty

Quick mild prawn curry - for 1 person

20g finely chopped onion
1/2 tsp grated ginger
1 tsp finely chopped deseeded green chilli
1/3 tsp garam masala
Tip of teaspoon of ground cumin, coriander and turmeric.
100g chopped tomatoes
2 tbsp double cream
95g small cooked prawns

Fry onion on medium heat for 5 minutes in 1tbsp oil.
Add ginger and chilli. Fry for 2 minutes.
Add spices, fry for 2 minutes.
Add tomatoes and cook for 10 minutes.
Add prawns and cream. Heat through for 3 minutes.

Serve with steamed green veg and a wedge of lime.

Posted by @KeepOrfThoseCarbs

A very basic recipe this:

Smoked mackerel fillets
A spoonful of full fat philadelphia
A spoonful of horseradish
A squeeze of lemon juice

Mix up all together - smoked mackerel pate!

Posted by @QueenStromba:

Fish Pie

Fish pie mix
500g cauliflower (frozen is good)
1 packet of garlic and herbs Philadelphia

Melt the Philly over a low heat then mix with the fish pie mix

Blend the cauliflower with some butter or cream and then spread it over the fish/cheese mix then put in the oven for 20 mins and then put some grated cheddar on the top and stick under the grill.

Posted by @LoveCat:

Fish Florentine (Originally with Dover Sole but I made it with haddock tonight)

Serves 2

2-3 fillets of fish of your choice (I used those Youngs fillets in a bag, defrosted)
Lactofree milk or double cream thinned with water
300g Cream Cheese
Mushrooms
Baby Spinach (I used frozen leaf spinach defrosted, about 8 chunks, fresh would probably be half of one of those bags)
Grated cheese
Grated Parmesan

Fry the mushrooms in butter and put into an ovenproof dish
Put the fish in the pan and surround with milk/thinned cream
Poach for 5 mins/until cooked on a lowish heat
Flake the fish into the dish, keep the liquid in the pan
On a low heat, add the philly/cream cheese and stir it in til you get a thick sauce, scraping all the fishy bits in as you go.
Take off the heat, grate in a matchbox-sized piece of cheese (you probably don't need to do this if you don't want a pronounced cheese flavour) and let it melt in.
Wilt the spinach in a pan/microwave if not using frozen
Put the defrosted spinach into the dish. Mix everything up (mushrooms, fish, spinach)
Cover with the by now thick, creamy cheese sauce.
Sprinkle with parmesan and put under a hot grill for a few mins til it starts to brown and bubble.

To make this like the restaurant version, which uses piped mashed potatoes, I boiled up some swede, mashed it over a low heat to evaporate excess moisture, then added some double cream and used a stick blender to whizz it all together smoothly. I then made a ring of it on the plate and ladled the fishy mixture into the middle of it to serve.

Very rich and filling and bloody lovely!

Posted by @heartstart:

Pancetta wrapped salmon with red wine butter

Serves 4

1 tbsp minced shallot
240 ml dry red wine
60g unsalted pepper
Salt and pepper
4 skinless salmon fillets
1 tsp fresh thyme or 1/2 tsp dried
8 thin pancetta slices
1tbsp extra virgin olive oil

Combine the shallot and wine in small saucepan. Bring to boil. Cook until reduce and syrupy glaze

Pour into small bowl stir in butter mix until melted and emulsified. Salt and pepper to tase

Season salmon sprinkle with thyme wrap 2 slices pancetta around each fillet.

Fry in olive oil until pancetta brown (8-10 mins)

Place on plates and spoon on sauce

Posted by @CointreauDactyl:

Salmon with Feta and Mint

Crumble a block of Feta cheese, and mix in the zest of a lemon, some chopped fresh mint, salt & pepper, and a slosh of olive oil.

Pile the mixture on top of a side of salmon (or salmon fillets) and bake in the oven at 190C for about 25 minutes.

Serve with sauteed cabbage.

Posted by @SharonGless:

Parmesan grilled Plaice

2lbs plaice or other white fish fillets
2 tablespoons lemon juice
1/2 cup Parmesan
1/4 butter
3 tablespoons mayonnaise
3 spring onions- chopped
Salt to taste

Brush fish with lemon juice and grill for 5-6 mins depending on thickness

Mix rest of ingredients together

Remove fish from grill and spread on Parmesan topping
Grill for a further mill or until cheese is bubbling

Yum

Posted by @Salbertina:

Low Carb Fish pie

Hake/cod chopped
Smoked salmon chopped
2 courgettes chopped
Several mushrooms chopped
Lots of garlic
2 beaten eggs
A little flaxmeal -optional
Generous amount of olive oil, cream
Swish of lemon juice and white wine
Little grated cheese- Parmesan or gruyere
Rosemary, bay leave, nutmeg, pepper & salt to season

Put in casserole dish in preheated oven (180c) for about 20-30 mins

Serve w fresh rocket/spinach leaves

V v tasty- Dh doesn't 'do' fish but had 5 helpings!

.
As for quantities, packet gone in recycling today, but a healthy serving for 2 of main fish( sorry no real idea, 200-400g?), supplemented by salmon scraps- probably about 100g worth. Main thing for me is a) v easy b) good for using up leftovers
Should have made roughly 4 portions but as I said, we ate it all up, gluttons

Posted by @captainmummy:

Italian Fish Stew

Chop onion/shallot and a bulb of fennel and sweat in oil. Add tin tomatoes and some stock, and a lemon cut into 4 thick slices and simmer till thick. Add white fish cut into chunks and simmer til cooked, stir in a few leaves of basil.

Serves 2 greedy people.

I used to serve with crusty bread or mash but it's nice on it's own too. (Am using up leftover mashed swede tonight but don't know if I would recommend that!)

Posted by @ShagmundFreud:

Thai salmon

One large salmon fillet
1 clove of garlic - minced
Tablespoon coconut oil
3x5cm bit of coconut cream (from a block)
Teaspoon fish sauce
Heaped teaspoon (or to taste) green curry paste
Fresh coriander

Heat over to 180 degrees

Crack coconut cream in oil in frying pan. Fry garlic for a few seconds then add curry paste. Fry for a minute. Add fish sauce. Loosen with a couple of tablespoons of water.

Put fish fillet on large piece of foil on oven tray. Pour sauce over. Seal foil by turning edges over - foil should be loose so fish steams.

In oven for about 15 minutes. Check if cooked. Sprinkle with coriander.

Serve with sliced cucumber dressed with a tablespoon of sushi seasoning.

Yum!

(Don't know how many carbs but under 5 I think. Can reduce further by using rice vinegar with salt instead of sushi seasoning which has a bit of sugar in it)

Posted by @spilttheteaagain:

Absolutely amazing Fish pie, topped with sliced turnips

Ingredients:
Fish fillets (about 1/3 smoked, 2/3 unsmoked white fish is good)
Prawns/other seafood (optional)
Leeks
Capers
Half a lemon
Turnips (approx 1 per person)
Butter
Cream
cream cheese
Cheddar

In a big frying pan melt a large lump of butter, sprinkle in a tbsp of capers and gently fry your fish fillets (about 1/3 smoked to 2/3 unsmoked works well). Squeeze some lemon juice over them. When the fish is almost done, throw in a whole load of sliced leeks and any prawns or other seafood you fancy.

Meanwhile slice turnips thinly and steam for a few mins (not sure but it was only about 3-4 mins) until soft.

In another pan melt some cream, cream cheese and grated cheddar and grind in a load of black pepper.

In a preheated oven dish, pour in the fish/leeks/caper/butter mix, then top with about half of the sauce. Mix it round gently.
Then layer the turnips over the top and blob the rest of the sauce on them, spread it as best you can for coverage.

Sprinkle with a little extra grated cheese and oven for about 15 mins, and then finish under the grill.

Lovely with roasted broccoli florets.

Posted by @ChoosandChipsandSealingWax:

Seared scallops with a splash of wine to deglaze the pan, then some pesto and cream to make a sauce. I served it with celeriac chips and grated courgette sautéed in butter.

Posted by @nappyaddict:

Fish pie

Ingredients

1 large cauliflower or swede, cut into pieces
2 eggs
2 large handfuls of fresh leaf spinach
1 onion, finely chopped
1 courgette, finely chopped
1 leek, finely sliced
Handful of mange tout sliced widthways about 3cm
Handful of green beans either sliced widthways about 3cm or halved
Handful of broccoli cut into small florets
Handful of fresh parsley, chopped
1 clove of garlic, pressed or very finely chopped
1 TB extra-virgin olive oil
1 1/4 cups of heavy cream
4 oz of grated mature cheddar cheese, and another 2 oz for later
juice of 1 lemon
1 heaped teaspoon mustard
1/2 pound haddock, cod or other white fish, skinned, boned and sliced into strips
1/2 pound wild salmon fillet or smoked salmon, skinned and sliced into strips
salt and pepper

Preheat the oven to 450 degrees Farenheit or 230 degrees Celsius
Boil cauli/swede for 10 minutes
At the same time, hard boil the 2 eggs.
Steam the spinach in a colander over the pan that has the cauli/swede.
This will only take about a minute.
When the spinach is done, remove from the colander and squeeze out excess water.
After 10 minutes remove the eggs from pan.
Cool under cold water and peel and quarter them.
Put to one side.
Drain the cauliflower/swede in the colander.
In a separate pan, slow-fry the onions, leeks and courgettes in the olive oil for about 8-10 minutes.
Add the cream and bring just to a boil.
Remove from the heat and add the Cheddar cheese, lemon juice, garlic, parsley and mustard.
Put the spinach, vegetables, fried onion, leek and courgette mixture, fish and eggs in an decent sized casserole dish with a lid and mix together.
Pour over the sauce.
Mash the cooked cauliflower/swede - adding a bit of olive oil or butter, salt and pepper.
Spread the cauliflower/swede on top of the fish, cover with leftover grated cheddar.
Place in the oven for 25 - 30 minutes taking the lid off for the last 10 minutes of cooking to brown the top.

ENJOY!

Posted by @spilttheteaagain:

Prawns and chorizo, tapas style

Serve with green salad

Bag of frozen, uncooked, de-veined king prawns, defrosted. Some sliced chorizo. Some finely chopped red onion or shallots and a couple of cloves of garlic crushed. Saute the shallots and garlic in olive oil, add the chorizo, cook until lightly browned and all the lovely paprika flavoured oil is released, add about half a glass of dry white wine, bring to the boil and reduce a bit, add the prawns, turn the heat down to medium, cook for about 5 minutes with the lid on, until the prawns are ready. Season with salt and freshly ground black pepper, add a squeeze of lemon juice and a big handful of fresh, roughly chopped flat leaf parsley.

Posted by @spilttheteaagain:

Fish pie (not creamy)

1-2 packs Smoked mackerel
Frozen or fresh spinach, either defrosted or wilted in a pan if fresh
1 tin ratatouille
2 baking potatoes (so swede/celeriac/turnip instead)
Preheat oven to 180. Slice potato substitutes and boil for a couple of mins til hot and par-cooked.
Get an ovenproof casserole and flake the fish into the bottom of it. Cover with the defrosted/wilted spinach. Spread the ratatouille over the top of the spinach. Top with the sliced “potatoes”. Dot with butter. Bake for 20 mins, serve with salad.

Posted by @spilttheteaagain:

Salmon with pesto and parmesan crust, served with confit baby tomatoes

First do your tomatoes. Buy cherry tomatoes still on the vine, drizzle with olive oil and balsamic vinegar, and roast them very slowly in a medium oven for about an hour so they stay whole and don't turn to mush. Before cooking snip the vine into smaller strips so each person has about four or five each.

Meanwhile, get your salmon steaks, smear top with pesto, sprinkle with Parmesan cheese.

Take the tomatoes out when they look softened, slightly browned and caramelised and the juices look nice and syrupy, but they have stayed whole. Keep warm, and whack your oven up to about 200c.

Heat a flat baking tray covered with a bit of lightly oiled foil until really hot.

Whack the salmon in, leave the steaks for no more than about 4 or 5 minutes, then turn the oven off and the grill on, just to finish browning the top and melting the cheese. (or leave for about 7 minutes in total and finish the tops off with a cook's blowtorch)

The whole thing will take about 8 minutes. No more, or the fish will be dry.
Serve with garlicy green veg.

Posted by @BlackAffronted:

Tuna burgers

1 tin of tuna, drained as much as you can
1 egg
2 spring onions, chopped
Handful grated cheese
Tablespoon mayo
Salt & pepper

Mix all the ingredients thoroughly. Heat butter in a frying pan to a medium heat. Form the mixture into 2 patties, then place in the frying pan. Let them cook for at least 6/7 minutes without moving, or else they will break! Gently flip over, they should be golden & crispy on one side. Cook without moving them for 5/6 minutes on the other side. Remove and serve with salad.

Posted by @Bessie123:

*ALTERNATIVE TUNA BURGER RECIPE - slightly more carby than BlackAffronted's

Tuna - I use a pack or 2 of diced fresh tuna, depending on how many people. 2 packs will feed 6 hungry adults easily
Small piece ginger
Spring onion
Tamari soy sauce
Squeeze of lemon juice or zest of half a lemon
1 egg
Ground flax seed to add plus more for coating

I usually guess the quantities

Whizz everything together in a food processor then shape into patties. Coat in flax seed then shallow fry. These are nice with remoulade or coleslaw and celeriac chips or roasted fennel. I often eat them in an oopsie roll with a tiny smear of ketchup and mustard and a little gerkhin (for after bootcamp)

Posted by @pootlebug:

Low carb salt & pepper squid

Put some coconut flour in a bowl and season with lots of salt and pepper (more than you think you'll need....quite a bit usually ends up left in the bowl, some falls off during cooking etc).

In a second bowl lightly beat an egg.

Get some squid....we open out the big tubes (bought frozen from the local chinese supermarket), lightly score in a criss cross pattern and then cut into triangles 2-3 inches on each side. But you could use tentacles as they are, or cut the big tubes into rings.

Dip each piece of squid into the egg and drain off excess. Chuck it in the seasoned flour to coat, allow excess to fall off, and put on a plate ready to cook.

Get enough oil for deep-ish frying fairly hot....chuck in a tiny piece to check it bubbles and foams straight away and starts to brown fairly quickly. I fried in lard (because I'm not paying coconut oil prices to deep fry!) and used one block of which obviously there was still lots left in the pan. I had to chuck the squid about a bit as wasn't that 'deep' for deep frying but worked well enough.

Fry the squid in batches for a couple of minutes each, moving it about a bit every 20-30 seconds if like me you didn't really use enough oil for deep frying. It should cook quickly and be golden - if you cook it at too low a heat or for too long it will go rubbery. Remove with heatproof slotted spoon and drain on kitchen paper, keeping it warm whilst you cook the rest.

Whilst the squid is cooking, stir a chopped shallot or couple of chopped spring onions with a chilli chopped into rounds (no need to deseed) and some oil in a small pan for a couple of minutes but don't allow shallot to burn.

Sprinkle the chilli/shallot over the squid to serve. We had it with salad.

Posted by @bulletwithbutterflywings:

Here's my easy peasy fish pie

One pack of fish pie mix (300g ish)
150g creme fraiche
50g grated cheddar
1shallot sliced
Half a fennel sliced
About half a celeriac
Boil and mash the celeriac with a big blob of butter and 25g creme fraiche.
Saute fennel and shallot.
Mix together fish, creme fraiche and cheddar with the fennel and shallot and top with the celeriac mash.
Bake at 200°C for 35-45 mins until the top crisps a little.
Serves two piggies smile

Posted by @PetulaGordino:

A suggested way to make fishcakes

i have made fishcakes but i didn't write it down sorry! i think i just substituted mashed cauliflower for mashed potato, making sure that the mashed cauliflower was as "dry" as possible. and no breadcrumb coating obviously

this is what i would do for low carb fishcakes (it might need tweaking in RL):

mix together the following:

cooked fish
mashed cauliflower (you could fry it v gently after steaming and mashing to dry out some more)
lemon zest
parsley, chopped
chives and/or spring onions, chopped
salt and pepper
beaten egg - enough to make the mixture come together - you could also use mayonnaise to do the same thing i think

shape into cakes, cover and chill in the fridge for an hour

heat oil or butter in frying pan and fry cakes until golden on both sides

they might fall apart a bit without the coating, so this might need tweaking

Posted by @BerylStreep:

Distant version of Jamie Oliver's fish pie

Put a layer of fresh spinach or nuggets of frozen stuff on the bottom of a rectangular oven dish. No need to faff around with wilting it.

It a wide shallow pan, gently fry a chopped onion and a finely diced carrot (not essential, but I like the colour it adds). Take off the heat and mix in the zest and juice of a lemon, about 250ml of cream, grated cheese and some chopped parsley if you have it. Any odds and ends of cream cheese also go well in this. Allow to slump, then add chunks of fish and mix around (whatever is available - Lidl do good frozen salmon fillets - I would use about 4 fillets).

Pour the mixture into the oven dish, on top of the spinach. I sprinkle quartered boiled eggs over the top, then top with either more grated cheese, or some chopped feta, or a combination. Cook in the oven for about 1/2 hour until the top is golden & crispy.

I tend to serve with cauli mash on the side.

Serves about 4 - 6.

Posted by @Gcalgske:

Sesame prawn balls

240g bag of raw prawns defrosted
1 small garlic clove
1/2tsp grated ginger
2 small spring onions
3tbsp of sesame seeds to coat

Pulse In food processor until smooth. Wet hands and form into balls. Roll in seeds. Fry. Serve with tamari dipping sauce (just tamari,lime juice, chilli slices)

Posted by @ewanhoozami:

Kedgeree

4 large eggs, boiled and quartered
1 packet smoked mackerel
1 medium cauliflower
1 large echalion shallot
1 tbsp butter or ghee
1 tsp garam masala (or whatever interesting Indian spices you've got knocking about)
salt & pepper
1 tsp lemon juice

1. Chop the onion and cauliflower to a fine rice-like consistency in a food processor or with a grater.

1. Melt the butter / ghee and add the spices and salt, then fry the shallot and cauliflower in a deep pan on a low heat for 10 minutes

1. Flake the fish and stir into the cauliflower rice

1. Season , squeeze in the lemon, bung in the eggs and serve.