Keto Mediterranean Pompano
Seared Pompano sautéed in ghee, garlic, fresh parsley, diced sweet peppers, red onions, mango and coconut milk. Served on top Cauliflower Rice and lightly steamed broccoli with lemon juice
  • CuisineMediterranean
  • KeywordKeto
Prep Time
10minutes
Cook Time
15 minutes
Prep Time
10minutes
Cook Time
15 minutes
Ingredients
Fish
  • 46 oz. Filets of PompanoDrum or Trout is great, too
  • 2Tbsp. Ghee
  • 1/2Cup full fat organic coconut cream
  • 4Cloves fresh garlic
  • 1/2 Organic red pepper and green pepper, chopped
  • 1Cup artichokes in olive oil, chopped
  • 1Cup diced mango
  • 1/4Cup cup of fresh parsley chopped
  • Herbamare to taste
Broccoli
  • 4Cups freshly chopped broccoli
  • lemon
  • 1Tbsp. Ghee, melted
Cauliflower Rice
  • 1Head Organic Caulifloweror 1 and 1/3 bag of Green Giant frozen cauliflower rice
  • 1Tbsp. Ghee
  • Black Pepper and Koscher Salt to Taste
Instructions
  1. Wash fish and pat dry with a paper towel
  2. Add a spoonful of ghee to a medium-hot skillet
  3. Add fish filet to the hot skillet, cook for one minute per inch then flip
  4. Move fish to one side of the pan
  5. Add the other spoonful of ghee, melt and sautee garlic, peppers, onion, artichoke and almost all of the parsley reserving a tablespoon for garnish
  6. Add coconut milk and ghee then allow the mixture of vegetables to cook in the milk
  7. Add Herbamare to taste
  8. Turn off heat and allow to sit on the burner
Broccoli
  1. Steam for no more than two minutes, remove broccoli to preserve as much sulforaphane as possible. Cooking too long cuts this valuable bioactive. Add 1TB of ghee and squeeze lemon juice.
Cauliflower Rice
  1. If buying prepared, follow directions
  2. Add cauliflower to a food processor and chop until it becomes the consistency of rice
  3. Transfer into a 2-quart pot
  4. Add ghee, salt and pepper
  5. Cook for 8-10 minutes