Many people who are following a ketogenic eating plan may feel some loss toward eating healthy, high fiber carbohydrates such as sweet potato, farrow, fava beans, lentils, peas, beans, a piece of an apple, an orange, etc. As a realist in functional nutrition and behavioral change for over 30 years, I find that certain therapeutic eating plans (notice I didn’t say diet) help people strike a balance for the most successful “more-of-the-best, less-of-the-rest” approach to eating for health.

When I wrote about the Keto-Mediterranean Pyramid in the last blog, I received many comments from clients about how most are intuitively following the Keto-Mediterranean eating plan. I take note of evidence from my clients and now know that the Keto-Mediterranean eating plan not only has some powerful science behind it for improving our health but is often a natural fit for folks who want to consistently work toward the biggest investment in their life—their health.

On that note, Chef Jim Henning and I conjured up another Keto-Mediterranean recipe to add to your repertoire called Keto-Med Pompano. You could use drum or trout as well. 

Chef Jim Henning

 

Keep in mind this meal has only 12 net grams of carbohydrates, so it could be used for those who are following an exclusive strict ketogenic eating plan (20 grams of net carbohydrates a day).

The other features of this recipe are: the artichokes contain a pre-biotic, which nourishes your gut microbiome, it’s chock full of the allium family (i.e. onions and garlic) and cruciferous vegetables (i.e. broccoli lightly steamed contains the bioactive called sulforaphane) which turn on your NRF2 master gene to help you sequester oxidative stress and detoxify toxins from your body. Don’t forget that when you turn on the NRF2 gene it has many therapeutic roles, one being that it turns down the inflammatory master gene NFkB. 21st-century science now knows that the root cause of all chronic disease is low-grade inflammation. And if you have belly fat you have inflammation—PERIOD! So it’s best to find a way today to start shrinking that belly fat.

So yes you are eating a tasty meal, but it has some VERY powerful biochemical effects at the end of your fork that bathe your cells in the best biochemical stew for the healthiest brain as you age. Bon appetite!

 

Print Recipe
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
Cuisine Mediterranean
Keyword Keto
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Fish
  • 4 6 oz. Filets of Pompano Drum or Trout is great, too
  • 2 Tbsp. Ghee
  • 1/2 Cup full fat organic coconut cream
  • 4 Cloves fresh garlic
  • 1/2 Organic red pepper and green pepper, chopped
  • 1 Cup artichokes in olive oil, chopped
  • 1 Cup diced mango
  • 1/4 Cup cup of fresh parsley chopped
  • Herbamare to taste
Broccoli
  • 4 Cups freshly chopped broccoli
  • lemon
  • 1 Tbsp. Ghee, melted
Cauliflower Rice
  • 1 Head Organic Cauliflower or 1 and 1/3 bag of Green Giant frozen cauliflower rice
  • 1 Tbsp. Ghee
  • Black Pepper and Koscher Salt to Taste
Cuisine Mediterranean
Keyword Keto
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Fish
  • 4 6 oz. Filets of Pompano Drum or Trout is great, too
  • 2 Tbsp. Ghee
  • 1/2 Cup full fat organic coconut cream
  • 4 Cloves fresh garlic
  • 1/2 Organic red pepper and green pepper, chopped
  • 1 Cup artichokes in olive oil, chopped
  • 1 Cup diced mango
  • 1/4 Cup cup of fresh parsley chopped
  • Herbamare to taste
Broccoli
  • 4 Cups freshly chopped broccoli
  • lemon
  • 1 Tbsp. Ghee, melted
Cauliflower Rice
  • 1 Head Organic Cauliflower or 1 and 1/3 bag of Green Giant frozen cauliflower rice
  • 1 Tbsp. 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

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