Keto In The City

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KETO INSTANT POT RECIPE: Mediterranean Fish Bake

Jen Fisch

This fish bake is ultra flexible: you can substitute any mild white fish, such as tilapia, for the cod, or even salmon fillets if you aren’t a fan of white fish. Layering the fish with aromatics much like you would if you were cooking en papillote or on the grill infuses a ton of flavor into the delicate meat, but in a fraction of the cooking time.

Serves: 2

Active prep time: 10 minutes

Cook time: 1 minute

  • 2 cod fillets (6 ounces each)

  • 1 tablespoon olive oil

  • 1 teaspoon Italian seasoning

  • 1∕₃ cup thinly sliced onion

  • 2 cloves garlic, minced

  • 2∕₃ cup drained chopped artichoke hearts (about half a 13.75-ounce can)

  • 4 to 6 pitted Kalamata olives, sliced

  • 4 thin slices lemon

  • 2 tablespoons crumbled feta cheese

  • 1 tablespoon chopped fresh basil

INSTANT POT DIRECTIONS

  1. Drizzle the fish with some of the olive oil and sprinkle the Italian seasoning on both sides.

  2. Select SAUTÉ on the Instant Pot. When the pot is hot, add the remaining oil. Add the onion and garlic to the hot oil and cook, stirring frequently, until the onion is tender, 2 to 3 minutes. Add the artichoke hearts and olives. Select CANCEL. Top with the fish in a single layer. Layer the lemon slices over the fish.

  3. Secure the lid on the pot and close the pressure-release valve. Set the pot to HIGH pressure for 1 minute. At the end of the cooking time, quick-release the pressure.

  4. Serve topped with the feta and basil.

OVEN DIRECTIONS

  1. Preheat oven to 400 degrees.

  2. Pat your fish dry with paper towels to get as much water out as you can. Drizzle the fish with some of the olive oil and sprinkle the Italian seasoning on both sides.

  3. Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the onions and cook until tender, about 2 minutes, then add the garlic.

  4. Add the fish and get a light sear on each side to give it some color, but do not fully cook (about 1 minute on each side). Remove skillet from heat.

  5. Add the artichoke hearts and olives to the cast iron skillet and layer the lemon slices over the fish.

  6. Bake in the heated oven until the fish flakes easily with a fork (about 10 minutes, but begin checking earlier). Remove from the heat and sprinkle feta and basil. Serve immediately.

Per serving: Calories: 286 • Total Fat: 11 g • Protein: 33 g • Total Carbs: 14 g • Fiber: 4 g • Erythritol: 0 g • Net Carbs: 10 g