Fish Dugléré (Keto)

This simple, tasty fish dinner boasts massive flavours and can be served as either a piece of fish per person – with the accompanying creamy sauce, or you can do what I did and flake the fish in the sauce (after baking) and serve it over shirataki (konjac) noodles. Its a beautiful, beautiful dish! THIS RECIPE IS ACCOMPANIED WITH A VIDEO. (Scroll down to see it, and be sure to watch the blooper reel Funnyman slips in at the end!)
 

– – – – – – PER SERVING – – – – – –
Carbs 4.1g | Fat 31g | Protein 23g
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Fish Dugléré (Keto)

Massive flavours in this easy, midweek fish dinner the family will love. Serve the fish with the sauce, or flake it up in the sauce after cooking and serve over courgetti, shirataki noodles or cauliflower rice. (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 people

Ingredients

  • 4 medium cod fillets, skinless, approx. 120g / 4.2oz each
  • salt and white pepper
  • 2 large tomatoes, cut into wedges
  • 2 cloves garlic, peeled and finely chopped
  • 180 g (6.4 oz) double cream
  • 50 g (1.8 oz) full-fat cream cheese (soft cheese)
  • 50 g (1.8 oz) soured cream
  • 1 TB tomato concentrated puree
  • 10 g (0.4 oz) unsalted butter
  • 1/2 lemon
  • sea salt flakes
  • 1 tsp fresh thyme, leaves picked

Instructions

  • Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
  • Remove the cod from its packaging and pat dry with kitchen paper. Season all sides with salt and white pepper then place into a suitable size ovenproof dish where all 4 fillets can sit a little snug.
  • Cut both tomatoes into 8 wedges so you are left with approximately 16 thin wedges. Use a knife to slide out the fleshy seed area and set it aside. You will see why later. Finely chop the garlic cloves.
  • Whisk the double cream, soured cream, cream cheese and tomato concentrate in a bowl until there are no lumps.
  • Melt the butter in a large non-stick pan or wok and gently cook the garlic over moderately low heat until it softens. Add the fleshy, seedy tomato bits from earlier along with the juice of half a lemon (catch the pips!).
  • After ensuring my lemon half was squeezed and pip-free, I chopped it in half and added it to the pan. The flavour it adds is great!
    Cook the mixture over moderate heat. Squash or break down the mixture with your spatula or wooden spoon and continue to cook until all the moisture evaporates and you are left with a chunky mixture.
    NOTE: I added this step for two reasons: Firstly, because I didn't want the end-result of my baked dish to be too watery. If I had kept the tomato wedges as they were, that would have been the result. I certainly didn't want to discard that fleshy, seedy bit either - so cooking it out was an ideal solution. Secondly, I wanted a cooked tomato flavour in the sauce which I would not have achieved as well if the tomato wedges were simply poaching in the cream.
  • Right back to the recipe, pour the creamy mixture into the pan and increase the heat. Cook for 2 minutes stirring regularly until the sauce warms through and reduces a little. At this point, you can use tongs to remove and discard the lemon chunks. Season the sauce with salt and white pepper.
  • Add the uncooked tomato wedges into the dish with the cod and pour the warm sauce over. Place the dish onto a tray (for easier removal / rotation) and bake in the oven for 25-30 minutes. (I always rotate my tray halfway through out of habit.)
  • To serve, season with sea salt flakes and freshly picked thyme leaves. Serve over Cauliflower Mash or Cauliflower Rice to mop up that lovely sauce. Funnyman and I actually flaked the fish after cooking and enjoyed the whole lot as a sauce over shirataki (konjac) noodles for a wickedly delicious low carb meal!

Watch the video (... with blooper reel!)


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Nutrition

Calories: 389kcal | Carbohydrates: 4.1g | Protein: 23g | Fat: 31g

Fish Dugléré (Keto)
Summary
recipe image
Recipe
Fish Duglere (Keto)
Author
Published On
Total Time
Nutritional Information per serving
Calories                        389Kcal / 1628kJ
Fat                                31g
Carbohydrates              4.1g
Protein                          23g

Allergens
Milk
Fish
Eggs (may be found in some brands of cream cheese - check the labels)




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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macros calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
 
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