Keto Halibut on Spinach
Halibut is a refined, firm fish with a delicate flavour, perfect paired with creamy spinach. This keto version relies on cream rather than a roux and uses nutmeg as the classic spinach spice. Per serving: 3 g net carbs, 34 g protein, 30 g fat, a festive dish without compromise.
Key facts at a glance
- Total time: approx. 16 minutes.
- Approx. 3 g net carbs and 30 g fat per serving.
- Ingredients: halibut fillet, spinach, cream, butter, garlic, nutmeg, lemon.
- Fine fish with a creamy side; great for guests or a Sunday dinner.
Ingredients
One serving is intended as a main course for a festive meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| halibut fillet | - | |||
| spinach | fresh | |||
| fresh | ||||
| heavy cream | - | |||
| butter | - | |||
| garlic clove | - | |||
| nutmeg | pinch | |||
| pinch | ||||
| lemon juice | approx. 5 g; 1 tsp | |||
| approx. 5 g; 1 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Season the halibut fillet with salt and pepper and pan-fry in butter for 2 to 3 minutes per side. Keep the fillet warm. In the same pan, sweat the garlic, add the spinach, pour in the cream and season with nutmeg. Stir in the lemon juice and plate the halibut on top of the spinach.
Why halibut fits keto
Halibut contains about 21 g protein and approx. 2 g fat per 100 g, with 0 g carbs, a lean, protein-rich fillet. The cream (50 ml = 17 g fat, 1.5 g carbs) and 15 g butter deliver the typical keto fat ratio. 50 g of spinach provides plenty of micronutrients such as folate, vitamin K and iron at under 0.5 g carbs. Nutmeg adds no carbs and underscores the spinach aroma, a classic German flavour profile.
Source: USDA FoodData Central - Halibut , BfR - Spinach
How can I vary the dish?
Instead of halibut, turbot, sole or cod work just as well. If you like, grate a little Parmesan over the spinach; it adds calories and fat without raising carbs. For more volume, serve steamed broccoli on the side.
Fresh or frozen spinach?
Fresh spinach gives more volume and a fresher flavour. Frozen spinach (e.g. leaf-spinach portions thawed and well drained) works too; cooking time shortens to 1 minute since it is already pre-cooked.
Tips for perfect halibut
- Pat the halibut fillet very dry, then salt it; this gives a nice golden crust.
- Fry in hot butter, but not too hot; the butter should only turn lightly brown, otherwise it burns.
- Turn the fillet only once and do not overcook it; halibut dries out quickly. 5 to 6 minutes total cooking time is enough.
- Do not boil the cream, just let it steep; otherwise it will curdle.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 165 kcal | approx. 430 kcal | Moderate, festive main course. |
| Moderate, festive main course. | |||
| Fat | approx. 11.5 g | approx. 30 g | From butter and cream, stable fat ratio. |
| From butter and cream, stable fat ratio. | |||
| Net carbs | approx. 1.1 g | approx. 3 g | Low, from cream and spinach. |
| Low, from cream and spinach. | |||
| Protein | approx. 13 g | approx. 34 g | High, halibut is very protein-rich. |
| High, halibut is very protein-rich. | |||
| Salt | approx. 0.5 g | approx. 1.3 g | Moderate; salt carefully. |
| Moderate; salt carefully. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is halibut expensive?
Fresh halibut sits in the premium segment. Frozen, it is about 30% cheaper and barely distinguishable from fresh when thawed properly.
Can I prepare the spinach in advance?
Yes, cooked creamed spinach keeps for 2 to 3 days in the fridge. Always fry the halibut fresh, however; it quickly loses quality when reheated.
How much protein do I get per serving?
With 180 g of halibut, the serving contains approx. 34 g of protein. That makes it very protein-rich and great for satiety and maintaining muscle.