This is perfectly seared, spiced fish with a cool, creamy herb sauce. This high-protein, low-carb version delivers restaurant-quality flavor in minutes — ideal for a quick, healthy dinner.
Why You’ll Love This Recipe
- Bold blackened crust and flaky fish exactly like your photo
- Very high protein and incredibly low carb
- Quick one-pan recipe ready in under 20 minutes
- Sugar-free, keto-friendly, and packed with flavor
- Pairs beautifully with the fresh, tangy herb sauce
Ingredients (Serves 4)
- 4 fish fillets (6–8 oz each, cod, halibut, or salmon)
- 2 tbsp olive oil or avocado oil
- 2 tbsp blackened seasoning (or homemade: paprika, garlic powder, onion powder, thyme, oregano, cayenne, salt & pepper)
Creamy Herb Sauce:
- ½ cup sour cream or Greek yogurt
- ¼ cup mayonnaise (sugar-free)
- 1 tbsp lemon juice
- 1 tsp lemon zest
- 2 tbsp chopped fresh parsley or dill
- 1 garlic clove, minced
- Salt & pepper to taste
Instructions
- Pat fish fillets dry and generously coat both sides with blackened seasoning.
- Heat oil in a large skillet over medium-high heat.
- Add fish and cook 3–4 minutes per side until a dark crust forms and fish is cooked through and flaky.
- While fish cooks, mix all creamy herb sauce ingredients in a small bowl.
- Serve fish hot with a generous spoonful of sauce on the side.
Prep Time: 5 minutes Cook Time: 10–12 minutes Total Time: 15–17 minutes
Nutrition (Per Serving)
- Calories: ~320
- Protein: 38g (high)
- Total Carbs: 4g
- Net Carbs: 3g
- Fat: 18g
