Global · dinner
White Fish in Lemon Butter Caper Sauce
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (4.2 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
Pan-fried white fish under a garlicky lemon-caper butter: about 24 g protein and 4 g net carbs a serve, three-quarters of the energy from fat, and rich in selenium and vitamin B12.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 10
Method
Tap a time to watch that step in the video.
- Season the fish on both sides with salt and pepper (and a pinch of cayenne if you like heat). 0:46
- Heat the olive oil in a frying pan and fry the fish about 2 minutes a side, depending on thickness, until golden and cooked through. Lift it onto plates. 1:00
- Add the red onion to the same pan and sauté until it starts to colour and has soaked up the leftover oil. Add a third of the butter, let it melt, then add the garlic and cook briefly. 1:22
- Add the capers and crush them with the spoon, then add another third of the butter and the parsley and stir on low heat. 1:59
- Squeeze in the lime juice, turn off the heat, stir in the last of the butter until combined and pour the sauce over the fish. 2:21
Tip. Any firm white fish works — cod, snapper, barramundi or hake, fillets or bone-in pieces. Serve with green beans, broccoli or a leafy salad to keep it keto.
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 4%
- Protein 20%
- Fat 76%
Fits keto: 4.2 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High71%
39 µg a serve, mostly from white fish fillets (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High49%
1.2 µg a serve, mostly from white fish fillets (93%). 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 K High42%
50 µg a serve, mostly from fresh parsley (81%). 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 A High33%
297 µg a serve, mostly from butter (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High23%
0.4 g a serve, mostly from white fish fillets (53%). 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 B6 High22%
0.4 mg a serve, mostly from white fish fillets (74%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source19%
2.8 mg a serve, mostly from olive oil (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source12%
51 mg a serve, mostly from white fish fillets (82%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source11%
9.6 mg a serve, mostly from fresh parsley (35%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 6
Vitamin D8%
1.6 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.
Potassium7%
340 mg a serve, mostly from white fish fillets (73%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc7%
0.8 mg a serve, mostly from white fish fillets (74%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron6%
1 mg a serve, mostly from white fish fillets (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate5%
20 µg a serve, mostly from white fish fillets (40%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium4%
47 mg a serve, mostly from white fish fillets (30%). 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
You might also like
Almond-Crusted Trout with Garlic Lemon ButterGlobal · 475 kcal · 32 g protein
Cream of Cauliflower SoupGlobal · 232 kcal · 6.1 g protein
Cream of Mushroom Soup with Crispy Oyster MushroomsGlobal · 281 kcal · 6.1 g protein
Creamy Garlic Butter Salmon with DillGlobal · 437 kcal · 31 g protein
Avocado and Tuna SaladGlobal · 371 kcal · 30 g protein
Burmese Aubergine Pan-Sticker CurryGlobal · 436 kcal · 5.1 g protein
Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.