French · dinner, lunch
White Fish Grilled Under a Chive Aioli Crust
Video by Recipe30 on YouTube · Open on YouTube
- Keto (1.3 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg. Check labels on stock, sauces and spice mixes.
Flaky white fish with a golden crust of homemade olive oil and egg-yolk aioli: lots of lean protein, olive oil's monounsaturated fat and almost no carbohydrate.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Make the aioli: whisk the egg yolks with the mustard, garlic paste and lemon juice, then add the oils a few drops at a time, then in a thin stream, whisking until thick. Fold in the chives and anchovy paste and season with salt. 1:14
- Pat the cod fillets very dry and season with sea salt. 3:39
- Heat 2 tsp olive oil in a large non-stick pan over medium heat. Sear the fillets until the underside is golden and they are partly cooked, then flip and cook until nearly done. Move them to an ovenproof dish. 4:05
- Heat the grill (broiler) to high. Spread a thick layer of aioli over each fillet and grill for a couple of minutes until golden and blistered, watching closely as it browns fast. 4:49
- Fry the capers briefly in the fish pan, then serve the fish straight away, scattered with the capers. 5:24
Tip. The written recipe uses skinless cod; in the video he uses red snapper with the skin on. He serves it with crushed baby potatoes and a herb oil; for keto, swap the potatoes for greens. Use very fresh eggs: the yolks are only lightly cooked.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 1%
- Protein 22%
- Fat 77%
Fits keto: 1.3 g net carbs a serve, with 77% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High124%
68 µg a serve, mostly from white fish fillets (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High84%
2 µg a serve, mostly from white fish fillets (83%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High62%
9.3 mg a serve, mostly from olive oil (64%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 High46%
0.7 g a serve, mostly from olive oil (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High31%
37 µg a serve, mostly from olive oil (67%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High30%
0.5 mg a serve, mostly from white fish fillets (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source16%
69 mg a serve, mostly from white fish fillets (92%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source13%
1.4 mg a serve, mostly from white fish fillets (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D Source12%
2.5 µg a serve, mostly from white fish fillets (62%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Iron Source10%
1.7 mg a serve, mostly from white fish fillets (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source10%
88 µg a serve, mostly from egg yolks (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source10%
41 µg a serve, mostly from egg yolks (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Potassium9%
410 mg a serve, mostly from white fish fillets (90%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C6%
5.1 mg a serve, mostly from lemon juice (38%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium4%
53 mg a serve, mostly from egg yolks (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Recipe30; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.