If I was to describe this dish in two words or less I would say;

‘Simplicity Itself’ ! It’s a simple equation of Fire + Fish = Delicious Food.

What you might not know is that Herring has 3X the amount of Omega 3’s compared to Salmon! It’s hard to believe these little guys carry such a big punch. Other small fish that have tons of omega 3’s are mackerel, sardines, and anchovies!

If you are like me and you are a little uneasy about how to cook these guys! The only advice I have is just try it! Nothing explored is nothing gained and honestly I wouldn’t lie to you… they are seriously GOOD!

To make these fish just place them whole on a grilling rack. Smothering them with Salt + Pepper + Olive Oil. You can add herbs also, but I recommend keeping simple.

Place them on the grill and let them cook for about 20 mins. When they are done, pull them off the grill and serve with roasted veggies or a salad. So Easy!

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Wild Herring Mediterranean Style

If I was to describe this dish in two words or less I would say; ‘Simplicity Itself’ ! It’s a simple equation of Fire + Fish = Delicious Food.

Cook Time

20 mins

Servings

Ingredients

• 6-8 Herring (Fish)
• 1 cup Olive OIl
• Salt & Pepper
• Fresh Herbs optional

Cook Time 20 mins Servings Ingredients 6-8 Herring (Fish) 1 cup Olive OIl Salt & Pepper Fresh Herbs optional

Instructions

1. Place Herring whole on a grilling rack.
2. Smother with copious amounts of olive oil.
3. Add Salt + Pepper , plus any fresh herbs.
4. Put on BBQ / Grill and let cook for 20 mins.
5. Pull off grill and serve immeditately with grilled veggies and/or fresh salad!

Need something for when your on-the-go? These egg-bites are perfect for packing in lunches or snacks! Best of all, they will keep well in the fridge and are deliciously Keto.

To get this party started you will need a muffin tin, some fresh farm eggs, and some yummy flavourful filling options. Some great filling options include chopped peppers, spinach, mushrooms, fresh herbs, shredded cheese….anything you like really.

Start by adding eggs to a bowl ( 1 egg for every egg-bite you are making ), then chop up your filling ingredients – make sure to chop them quite small and fine (this will ensure they mix better in the mixture).

Next, whisk all the ingredients together. You can add salt and pepper, or even some hot sauce at this point.

Next, you’ll want to butter or grease the muffin tins so that the egg mixture won’t stick to the edges. Then use a large spoon to ladle the mixture into the muffin tins, filling them about half to three-quarters of the way.

Once all the muffin tins are filled, pop them in the oven to bake at 350 degree for 10-12 mins. They should rise a little, much like muffins do.

When they are done, pull them out and let them cool for about 1 minute. Next, run a butter knife around the edges of the egg-bites to gently pull them away from the edges of the pan. Wait another 2 minutes before lifting them out of the pan.

Once cool, gently lift them out of the pan onto a plate or into a container for storage.

You are all done! Easy-peasy-eggs-squeezy. You’ll love having these around as a quick snack option or packable lunch.

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Easy Keto Egg Bites

Need something on-the-go friendly? These egg bites are perfect for packing in lunches or snacks! They will keep well in the fridge and are deliciously Keto.

Prep Time

5 mins

Cook Time

10-12 mins

Servings

Ingredients

• 6 Eggs
• 1/4 cup Red or Yellow Pepper chopped finely
• 1/4 cup spinach chopped
• 2 tbsp Onion chopped
• 1/2 cup Cheese shredded
• Salt & Pepper
• Hot Sauce optional

Prep Time 5 mins Cook Time 10-12 mins Servings Ingredients 6 Eggs 1/4 cup Red or Yellow Pepper chopped finely 1/4 cup spinach chopped 2 tbsp Onion chopped 1/2 cup Cheese shredded Salt & Pepper Hot Sauce optional

Instructions

1. Preheat Oven to 350 Degrees.
2. Mix Together all ingredients in a bowl.
3. Butter / Grease the sides of a muffin tin.
4. Pour the egg mixture into each of the muffin tins, filling them about half to three-quarters of the way.
5. Bake in oven for 10-12 mins, they should rise slightly.
6. Let them cool for about 1 min, then take a butter knife around the edges to gently break the egg-bite away from the pan.
7. Gently lift the egg-bites out of the muffin tins, Serve on a Plate or place in container for storage in the fridge!

Trish Adeline

Keto Cook and Holistic Nutrition Coach, who loves delicious recipes, answering keto questions and supporting you in every way possible to improve your energy, health and lifestyle! Some of my favorite things are Coffee, Books, and Hiking.

Comments or Questions about this post? Add them Below!

It’s almost as if Mexico comes to you on a plate, minus the tortillas of course! This dish is packed full of savory flavory Goodness and loaded with Healthy fats to boot, Enjoy it on a still-simmering hot skillet or be a little safer and take it to the plate, it is all up to you once this dish has been created.

First, you will want to add some heat and fry up your meat. Once fried, sautee onion and green pepper until the onions are translucent. Now, we are ready for phase two of this fiesta! Add the tomato paste and shortly thereafter add the bone broth for all its nutritional goodness. Let this simmer with the lid off for about 5-8 mins until thickened.

As the simmering continues, I’m sure your kitchen will start to fill with the new aromas, inviting the senses to take it one step further by adding in all the spices. Some salt, a little cumin followed up by your favourite chili powder and fresh crushed garlic or fresh garlic powder. Let everything simmer together for another 5-8 mins.

Timing is everything with this last step, do it early and the egg yoke dries, wait too long and you will find that the flavours do not combine the same, so be ready! Start poaching the eggs in the last 5 mins of cooking.

Now that our flavours are all accounted for it is time to get cheesy! Serve the chili in a bowl (or leave it in the pan), cover with the appropriate amount (lots!) of cheese. Add the freshly poached eggs and garnish with cilantro and a dollop of sour cream.

mmmmmm…… you made it, the dish is now complete and hopefully you are hungry!! Enjoy this new found creation with a friend or favourite pet!

Anytime is a good time for this FIESTA!

You can get this recipe plus 30 days of more amazing Keto Recipes in our “Keto-Approved” Starter Pack. It includes 30-Days of meal plans, yummy keto recipe e-book, grocery lists and more.

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Authentic Keto Chili

It's almost as if Mexico comes to you on a plate, minus the tortillas of course! This dish is packed full of savory flavory Goodness and loaded with Healthy fats

Prep Time

5 mins

Cook Time

15 mins

Servings

Ingredients

• 1 lb Ground Beef
• 2 tbsp Butter
• 1/2 cup Yellow Onions chopped
• 1/2 cup Green Peppers chopped
• 3 tbsp tomato paste
• 1 tsp Salt
• 1 tsp chili powder
• 1 tsp Cumin
• 1 tsp Garlic
• 1/2 cup Bone Broth
• cheddar cheese
• sour cream
• Cilantro

Poached Eggs

• 4 Egg Yolks poached

Prep Time 5 mins Cook Time 15 mins Servings Ingredients 1 lb Ground Beef 2 tbsp Butter 1/2 cup Yellow Onions chopped 1/2 cup Green Peppers chopped 3 tbsp tomato paste 1 tsp Salt 1 tsp chili powder 1 tsp Cumin 1 tsp Garlic 1/2 cup Bone Broth cheddar cheese sour cream Cilantro Poached Eggs 4 Egg Yolks poached

Instructions

1. Start with a sauce pot on medium heat. Add the beef and butter into the pan and start browning the beef.
2. Once the beef has started to brown a bit (1 min) add the onion and green peppers. Turn the tempurature down to low and cook for about 5 mins until onions are translucent.
3. Next, add the tomato paste and all the spices, as well as the bone broth. Cover and let simmer on low for 10 mins.

Poached Eggs

1. Bring a pot of water to a boil.
2. Crack Eggs directly into the pot of boiling water. Do this one by one, letting the one before cook a little before adding the next one.
3. Once the eggs are cooked, pull them out of the pot with a slotted spoon.

Garnish

1. Serve the chili in a bowl with the cheddar cheese, sour cream, cilantro and poached eggs.

Trish Adeline

Keto Cook and Holistic Nutrition Coach, who loves delicious recipes, answering keto questions and supporting you in every way possible to improve your energy, health and lifestyle! Some of my favorite things are Coffee, Books, and Hiking.

Comments or Questions about this post? Add them Below!

This pan-fried cod is just simple deliciousness. It’s nothing crazy or new it’s just simple flavours that make an amazing dish!

Did you know you can ONLY get EPA (a type of omega 3 fatty acid) from fish or algae! So although we can get the ALA + DHA (omega 3s) from eggs, dairy and a variety of nuts and seeds, we can only get the third type of omega 3 from fish or algae. EPA is anti-inflammatory and is an important nutrient for brain health. So it’s important that we include fish (or marine algae) in our diets as often as we can.

For the pan-fried mediterranean fish dish, place fish, tomatoes, and onion in a large pot or skillet. Let them simmer together for 8-10 mins until cooked, the fish should be fully cooked and the tomatoes and onions should be very soft. In the very last minute of cooking add the lemon juice, herbs, olive oil, salt and pepper. Then toss everything together and simmer for a final 1-2 mins.

For the greek salad, add the tomatoes, cucumbers, onion, and feta cheese to a bowl. Next, toss in the lemon juice, olive oil, oregano, and salt + pepper. Then just mix it all up, serve, and enjoy!

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Pan-fried Mediterranean Fish + Greek Salad

This pan-fried cod is just simple deliciousness. It’s nothing crazy or new it’s just simple flavours that make an amazing dish!

Prep Time

2 mins

Cook Time

10 mins

Servings

Ingredients

Mediterranean Fish

• 2 Fillets of Fresh or Frozen Fish sustainably caught
• 6-8 cherry tomatoes
• 1/2 cup Onion chopped
• 1/2 cup variety of fresh or dried Mediterranean herbs ( basil oregano, thyme, sage etc.)
• 1 whole lemon juiced
• 2 tbsp Olive OIl
• Salt & Pepper

Greek Salad

• 10 cherry tomatoes halved
• 1/2 cup cucumber chopped
• 1 tbsp Onion chopped
• 1/4 cup Feta cheese crumbled
• 1 tbsp Lemon Juice
• 2 tbsp Olive OIl
• 1 tbsp Oregano
• Salt & Pepper

Prep Time 2 mins Cook Time 10 mins Servings Ingredients Mediterranean Fish 2 Fillets of Fresh or Frozen Fish sustainably caught 6-8 cherry tomatoes 1/2 cup Onion chopped 1/2 cup variety of fresh or dried Mediterranean herbs ( basil oregano, thyme, sage etc.) 1 whole lemon juiced 2 tbsp Olive OIl Salt & Pepper Greek Salad 10 cherry tomatoes halved 1/2 cup cucumber chopped 1 tbsp Onion chopped 1/4 cup Feta cheese crumbled 1 tbsp Lemon Juice 2 tbsp Olive OIl 1 tbsp Oregano Salt & Pepper

Instructions

1. Place fish, tomatoes, onion in a pan and let them simmer together for 8-10 mins until cooked.
2. For the last minute of cooking add the lemon juice, herbs, olive oil, salt and pepper.
3. Toss together and simmer for a final 1-2 mins.
4. For the Greek Salad, toss all ingredients together in a bowl and serve alongside the Mediterranean Fish.
5. Enjoy!

Trish Adeline

Keto Cook and Holistic Nutrition Coach, who loves delicious recipes, answering keto questions and supporting you in every way possible to improve your energy, health and lifestyle! Some of my favorite things are Coffee, Books, and Hiking.

Comments or Questions about this post? Add them Below!