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
-
Sear the filet
approx. 6 minutes180 g sea bream filet skin-on 22 ml olive oil approx. 20 g; 2 tbsp 0.5 tsp salt to taste 0.3 tsp pepper to taste Pat the sea bream filet (180 g) dry, season with salt and pepper. Sear in 1 tbsp olive oil for 3 minutes on the skin side, then 1 minute on the flesh side.
-
Braise the tomatoes
approx. 4 minutes80 g cherry tomatoes 1 clove garlic clove Add the remaining olive oil (1 tbsp) and chopped garlic to the pan, braise halved cherry tomatoes (80 g) for 2 minutes.
-
Finish
approx. 3 minutes30 g Kalamata olives pitted 10 g capers 2 g fresh thyme 1 tsp 0.5 lemon juice Fold in Kalamata olives (30 g), capers (10 g) and thyme, deglaze with the juice of half a lemon, let infuse briefly and serve with the filet.
You did it! Enjoy every delicious bite.
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.
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.
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. | |||
| Sugar | approx. 0.9 g | approx. 2.5 g | From the cherry tomatoes and lemon; none is added. |
| From the cherry tomatoes and lemon; none is added. | |||
| 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.
Does sea bream fit a keto weight-loss plan?
Yes, very well. 36 g of protein for 450 kcal at 4 g of net carbs is one of the best ratios on the plate. The calories are almost entirely olive oil, which is the easiest place to trim.