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White Fish in Lemon Butter Caper Sauce

White Fish in Lemon Butter Caper Sauce — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 4:21

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

10 minServes 2473 kcal a serve
  • 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.

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Ingredients 10

Method

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  1. Season the fish on both sides with salt and pepper (and a pinch of cayenne if you like heat). 0:46
  2. 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
  3. 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
  4. 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
  5. 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

Energy473 kcal1,980 kJ
Protein24 g48% of a day
Fibre0.9 g3% of a day
Carbohydrate5.1 g4.2 g net · 1.3 g sugars2% of a day
Fat40 g22 g saturated52% of a day
Sodium650 mg28% of a day

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

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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.