Keto Sea Bream Filet Mediterranean
Sea bream filet is mild, firm in texture and pairs perfectly with Mediterranean flavors. This keto version combines the filet with cherry tomatoes, Kalamata olives and capers, all classic Mediterranean ingredients that together add up to less than 4 g net carbs. Per serving: 4 g net carbs, 36 g protein, 32 g fat.
Key facts at a glance
- Total time: approx. 18 minutes.
- Approx. 4 g net carbs and 32 g fat per serving.
- Ingredients: sea bream filet, cherry tomatoes, Kalamata olives, capers, olive oil, garlic, thyme, lemon.
- Mediterranean flavors, lean fish filet, fat comes from olive oil and olives.
Ingredients
One serving is designed as a main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| sea bream filet | skin-on | |||
| skin-on | ||||
| cherry tomatoes | - | |||
| Kalamata olives | pitted | |||
| pitted | ||||
| capers | - | |||
| olive oil | approx. 20 g; 2 tbsp | |||
| approx. 20 g; 2 tbsp | ||||
| garlic clove | - | |||
| fresh thyme | 1 tsp | |||
| 1 tsp | ||||
| lemon | juice | |||
| juice | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Season the sea bream filet with salt and pepper. Sear in olive oil for 3 minutes on the skin side, flip carefully and finish cooking for 1 minute. Keep the filet warm. In the remaining oil, braise garlic and halved cherry tomatoes for 2 minutes, fold in olives and capers, add thyme and season with lemon juice.
Why sea bream filet fits keto
Sea bream filet provides roughly 19 g protein and approx. 4 g fat per 100 g, with 0 g carbs, a lean fish with a delicate flavor. Since its own fat content is low, olive oil (2 tbsp, approx. 18 g fat) and Kalamata olives (10 pieces, approx. 5 g fat) supply the necessary energy. Cherry tomatoes contain approx. 2.5 g net carbs per 100 g; in the 80 g portion used here that is about 2 g. Capers and garlic each contribute under 0.5 g carbs.
Source: USDA FoodData Central – Sea bream , Harvard T.H. Chan – The Mediterranean Diet
How can I vary the dish?
Instead of sea bream, branzino, gilthead bream or sea bass work with identical cooking times. For a more filling version, wilt a handful of baby spinach in the pan. If you like heat, add a finely chopped red chili or pul biber.
Tips for a perfect sea bream filet
- Pat the skin dry before searing; wet skin turns rubbery instead of crisp.
- Place the filet skin-side down in the pan first and do not move it until the skin releases on its own.
- Add tomatoes only after the fish; otherwise they would release too much water.
- Add olives and capers only at the end; they lose their aroma if heated too long.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto classification |
|---|---|---|---|
| Calories | approx. 160 kcal | approx. 450 kcal | Moderate main meal, high protein share. |
| Moderate main meal, high protein share. | |||
| Fat | approx. 11 g | approx. 32 g | From olive oil and olives, a Mediterranean fat profile. |
| From olive oil and olives, a Mediterranean fat profile. | |||
| Net carbs | approx. 1.4 g | approx. 4 g | Low, mainly from cherry tomatoes. |
| Low, mainly from cherry tomatoes. | |||
| Protein | approx. 12.9 g | approx. 36 g | High share from the sea bream filet. |
| High share from the sea bream filet. | |||
| Salt | approx. 0.7 g | approx. 2 g | Olives and capers bring salt; add extra salt sparingly. |
| Olives and capers bring salt; add extra salt sparingly. | |||
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 sea bream filet keto-friendly?
Yes, sea bream filet has 0 g carbs, 19 g protein and approx. 4 g fat per 100 g, ideal as a lean keto protein that is rounded out with olive oil.
How many tomatoes are still keto?
Cherry tomatoes have 2.5 g carbs per 100 g. Up to 100 g per serving keeps the dish well under 5 g net carbs, an easily accommodated level for most keto daily plans.
Can I use frozen filet?
Yes, but let it thaw completely and pat it thoroughly dry. Otherwise the filet steams in the pan instead of searing.