Module 16 · From the Sea
Arctic Char Baked in Foil with Fennel, Dill & Herb Oil
Arctic Char Baked in Foil with Fennel, Dill & Herb Oil is a keto dinner with 5.7 g net carbs, 39 g protein and 46 g fat per serving (593 kcal). It serves 2 and takes 30 minutes in total.
Arctic char steamed in a parcel with shaved fennel, lemon and dill, opened at the table and finished with a bright green herb oil.
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Allergens in this Ketogeni recipe: fish, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 15 min · Total time: 30 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5.7 g |
| Protein | 39 g |
| Fat | 46 g |
| Energy | 593 kcal |
| Vitamin D | 8.7 µg |
| Calcium | 107 mg |
| Omega-3 (EPA + DHA) | 1.7 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 2 piece Arctic char fillets (about 340 g)
- 1 piece organic fennel bulb, thinly sliced (about 200 g)
- 1 piece organic lemon, sliced
- 10 g organic dill
- 15 g organic parsley
- 4 tbsp organic extra-virgin olive oil
- 20 g organic butter
- 100 g organic spinach
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C).
- On two sheets of baking paper, make a bed of fennel and spinach, lay the fish on top with lemon, dill and a knob of butter; season.
- Fold into sealed parcels and bake 14–16 minutes.
- Blitz parsley and the rest of the dill with the oil and a pinch of salt.
- Open the parcels at the table and drizzle with herb oil.
Chef’s tips
- Parcels steam the fish gently and keep all the juices.
Variations
- Use trout or salmon.
- Add a splash of white wine to each parcel.
Storage
Best freshly baked.
Questions and answers
How many net carbs are in Arctic Char Baked in Foil with Fennel, Dill & Herb Oil?
One serving has 5.7 g net carbohydrates, 39 g protein and 46 g fat (593 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Arctic Char Baked in Foil with Fennel, Dill & Herb Oil ahead, store or freeze it?
Best freshly baked.
Which allergens are in Arctic Char Baked in Foil with Fennel, Dill & Herb Oil?
It contains fish and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Arctic Char Baked in Foil with Fennel, Dill & Herb Oil gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Arctic Char Baked in Foil with Fennel, Dill & Herb Oil?
Yes. Use trout or salmon. Add a splash of white wine to each parcel.