Module 16 · From the Sea
Mackerel with Brown Butter, Capers & Shaved Fennel
Mackerel with Brown Butter, Capers & Shaved Fennel is a keto dinner with 6 g net carbs, 32 g protein and 46 g fat per serving (566 kcal). It serves 2 and takes 20 minutes in total.
Crisp-skinned mackerel with nutty brown butter, salty capers and a sharp, crunchy fennel and lemon salad that cuts the richness perfectly.
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Allergens in this Ketogeni recipe: fish, milk, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 15 min · Total time: 20 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 6 g |
| Protein | 32 g |
| Fat | 46 g |
| Energy | 566 kcal |
| Vitamin D | 26.1 µg |
| Calcium | 71 mg |
| Omega-3 (EPA + DHA) | 3.7 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
- 4 piece mackerel fillets, pin-boned (about 320 g)
- 40 g organic butter
- 1 tbsp capers, rinsed
- 1 piece organic fennel bulb, shaved thinly (about 200 g)
- 1 piece organic lemon, juiced
- 1 tbsp organic olive oil
- 10 g organic parsley, chopped
- 50 g organic rocket
Step-by-step method
- Toss the fennel with half the lemon juice, the olive oil and a pinch of salt; leave to soften.
- Pat the mackerel dry, score the skin and season.
- Fry skin-side down in a hot pan with a little butter 3 minutes, pressing gently; turn for 30 seconds.
- Lift out the fish, add the rest of the butter and cook until nut-brown; add capers, the remaining lemon juice and parsley.
- Serve the mackerel on the fennel and rocket and pour over the caper butter.
Chef’s tips
- Mackerel is best very fresh: bright eyes, firm flesh, sea smell.
Variations
- Use sardines or herring.
- Add a few orange segments (adds carbs).
Storage
Best freshly cooked.
Questions and answers
How many net carbs are in Mackerel with Brown Butter, Capers & Shaved Fennel?
One serving has 6 g net carbohydrates, 32 g protein and 46 g fat (566 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Mackerel with Brown Butter, Capers & Shaved Fennel ahead, store or freeze it?
Best freshly cooked.
Which allergens are in Mackerel with Brown Butter, Capers & Shaved Fennel?
It contains fish, milk and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Mackerel with Brown Butter, Capers & Shaved Fennel gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Mackerel with Brown Butter, Capers & Shaved Fennel?
Yes. Use sardines or herring. Add a few orange segments (adds carbs).