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Here's an easy 5-ingredient keto meal that can be prepared in just 15 minutes! Tender tuna steaks served with crunchy balsamic fennel and herb pesto. You can use a classic basil pesto or make your own pesto using any herbs, nuts, seeds and aromatics.
Apart from tuna, this recipe will work well with skin-on or skinless chicken breasts. Chicken will take longer to cook and the time will depend on the thickness. Skinless chicken breasts will be nutritionally closer to tuna but skin-on chicken breasts will be more delicious and they will provide extra flavor!
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Hands-on Overall
Serving size 1 steak with fennel and pesto
Nutritional values (per serving, 1 steak with fennel and pesto)
Net carbs8.1 grams
Protein40.7 grams
Fat42.8 grams
Calories598 kcal
Calories from carbs 6%, protein 28%, fat 66%
Total carbs13.8 gramsFiber5.7 gramsSugars6.5 gramsSaturated fat6.1 gramsSodium826 mg(36% RDA)Magnesium93 mg(23% RDA)Potassium1,390 mg(69% EMR)
Ingredients (makes 1 serving)
- 1 tuna steak (150 g/ 5.3 oz)
- sea salt and pepper, to taste
- 2 tbsp basil pesto (30 ml) - you can make your own pesto
- 2 tbsp extra virgin olive oil (30 ml)
- 1/2 tsp balsamic vinegar
- 1/2 small fennel, core removed (150 g/ 3.5 oz)
Instructions
- Pat dry the tuna steaks with paper towel and brush with about a teaspoon of olive oil. Season with salt and pepper on both sides.
- Remove the fennel fronds and cut it in half. Cut out the core and discard. Finely slice the fennel, or place in a food processor and slice using the fine slicing blade. Place in a mixing bowl. Pour olive oil and balsamic vinegar over the fennel and toss to combine. Set aside.
Note: If you don't like your fennel too crunchy, cook in a pan over a medium-high heat for 2 to 3 minutes.
- Sear the tuna for 1-2 minute (rare) to 2-3 minutes (medium) per side. The time needed to cook the tuna will also depend on the thickness of your steaks. If the thickness is 1 inch (2 1/2 cm) or more, cook for 2 to 4 minutes per side. When cooked, transfer to a chopping board and let it rest for 3 to 5 minutes before slicing.
- Serve with the prepared fennel and pesto. Optionally, add fresh herbs such as parsley and/or edible flowers. Eat while still warm.
Ingredient nutritional breakdown (per serving, 1 steak with fennel and pesto)
| Net carbs | Protein | Fat | Calories |
|---|
| Tuna, yellowfin (fresh) |
| 0 g | 36.6 g | 0.7 g | 164 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Nut-Free & Dairy-Free Basil Pesto, homemade (KetoDiet blog) |
| 1.2 g | 2.2 g | 14.8 g | 146 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Balsamic vinegar, dark (excludes sweet, syrupy vinegar) |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Fennel bulb, fresh |
| 6.3 g | 1.9 g | 0.3 g | 47 kcal |
| Total per serving, 1 steak with fennel and pesto |
| 8.1 g | 40.7 g | 42.8 g | 598 kcal |
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