Main Recipes available on keto and LCHF Fish and Seafood Sea Bass Fillet with Olive Topping

Sea Bass Fillet with Olive Topping

 
Sea bass fillet is quickly pan-seared until golden while staying moist inside. Olives, capers, basil, pistachios, and lemon add healthy fats, protein, and a bright flavor to the fish.
Content
  1. Topping preparation
  2. Fish preparation
Ingredients
Servings: 
Include ingredientIngredientQty, g
European sea bass
Olives
Lemon
Olive oil
Pistachios
Capers
Basil
Table salt
Black pepper
Topping preparation
Fish preparation
 
 Product release:746 
Add a dish to the menu
Cooking time, minutes
2
5
2
5
14 
Macronutrients in 100 g
Proteins15.4 
Digestible proteins 14.4 
Fats7.3 
Plaid0.6 
Net carbohydrates 0.9 
Fructose 0 
Calories134 kcal
Indexes
Glycemic index 2.1
Glycemic load 0.2
Insulin index, II 42.5
Disease inflammatory index, DII -0.21
Antioxidant, ORAC 799
Calories per dayGenderGrowth
Weight lossDetentionSet
14%10%8%
972 1350 1620 
BJU
Amino acids
Lipids
Macronutrient distribution
6 from 5%⇩ 64 from 20%⇧ 30 from 75%2%
Ideal:
5% Carbohydrates
20% Proteins
75% Fats
Plaid
Recommendations (2)
  • Reduce the amount proteins
  • Add more fats
RDA per 100 g ?
Vitamins
Nutrient% of RDA
B12298
D54
B640
B329
B224
B511
E11
B4 (Choline)15
B18
Minerals
Nutrient% of RDA
Fructose?
Selenium54
Phosphorus29
Sulfur27
Sodium18
Chlorine17
Iron7
Iodine16
Copper13
Quercetin10
Potassium11
Zinc11
Magnesium9
Glutathione7
Calcium6
Proanthocyanidins5
Lipids
Nutrient% of RDA
DHA (Omega-3)145
EPA (Omega-3)113
Arachidonic acid (AA, Omega-6)88
Cholesterol28
Oleic acid (Omega-9)18
Palmitic acid (Saturated)11
Amino acids
Nutrient% of RDA
Histidine97
Threonine94
Lysine91
Tryptophan91
Serin63
Isoleucine71
Aspartic acid61
Methionine60
Leucine62
Alanine88
Valin60
Phenylalanine44
Tyrosine42
Proline32
Glycine25
Arginine20
Cysteine19
Glutamic acid45
Sea Bass Fillet with Olive ToppingSimple
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Notes
Allowed on diets
DietStatus
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD
2 kg 222 gram
Servings: 2 (1 serving ≈ 373 gram)
Digestion time: 3 hour
Complete protein: ✔
European sea bass, Olives, Lemon, Olive oil, Pistachios, Capers, Basil, Table salt, Black pepper
Mix: 2 min. Fry: 5 min. Fry: 2 min. Slice: 5 min.
Keto, LCHF: Recipes, Rules, Description $$$
Odessa

Topping preparation

Chop olives (50 g), capers (10 g), basil (5 g), and pistachios (15 g). Add lemon zest and juice (30 g), olive oil (30 g), mix, and season lightly.

Fish preparation

Season sea bass (600 g) with table salt (5 g) and black pepper (1 g). Pan-sear the fillets in a well-heated skillet for 1.5 minutes on each side, starting skin-side down. Serve immediately with the olive mixture.

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Published: 07.08.2026
Roman Klymenko
Author:
Roman Klymenko

15 years on low-carb nutrition

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Keto, LCHF: Recipes, Rules, Description $$$
Odessa