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This easy Tuscan Sea Bass with Creamy Spinach is the perfect low-carb dinner for busy weeknights.
We're skipping the usual pasta side and adding nutrient-dense spinach for a healthy, satisfying meal that's low in carbs and packed with protein. Although we are using sea bass, it will work well with sea bream, salmon or chicken.
It's a great option for those who follow a higher-protein keto diet. And if this is too much protein for you, simply serve just one sea bass fillet per serving instead of two.
You can make any of these adjustments and more directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
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Hands-on Overall
Serving size about 115 g/ 4 oz spinach + 2 fish fillets
Nutritional values (per about 115 g/ 4 oz spinach + 2 fish fillets)
Net carbs6.4 grams
Protein42 grams
Fat39.9 grams
Calories570 kcal
Calories from carbs 5%, protein 30%, fat 65%
Total carbs11.4 gramsFiber5 gramsSugars2.6 gramsSaturated fat18.2 gramsSodium475 mg(21% RDA)Magnesium180 mg(45% RDA)Potassium1,333 mg(67% EMR)
Ingredients (makes 2 servings)
- 4 fillets sea bass, sea bream or trout (340 g/ 12 oz)
- sea salt and pepper, to taste
- 1 tbsp extra virgin olive oil or ghee (15 ml)
- 4 to 6 pieces sun-dried tomatoes, chopped (18 g/ 0.6 oz)
- 2 cloves garlic, minced
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 1/2 tsp Italian seasoning
- 3 tbsp grated Parmesan cheese (15 g/ 0.5 oz) or use any other hard cheese of choice
- 300 g frozen spinach, thawed (10.6 oz)
- Optional: fresh parsley, basil, chillies and/or lemon to serve
Instructions
- Season the sea bass fillets with salt and pepper. If you don't have sea bass you can use sea bream or trout.
- Once thawed, squeeze out any excess water from the spinach. (After you drain the spinach you should get about 142 g/ 5 oz net weight of spinach.)
- Heat a skillet greased with avocado oil over a medium-high heat. Once hot, add the sea bass fillets, skin side down, and cook for about 3 to 4 minutes until the skin is nicely crisp.
- Use a spatula to carefully turn the fillets, and depending on the thickness of the fillets, cook for another minute or two. Remove from the skillet and keep warm.
- To the pan where you cooked the fish, add the chopped sun-dried tomatoes and minced garlic. Cook until fragrant for 2 to 3 minutes.
- Pour in the cream and add the dried herbs and grated parmesan (or use any other hard cheese such as Pecorino, goat's cheese or Swiss cheese.) Cook on medium until reduced to about half of the volume, for about 5 to 7 minutes.
- Add the drained spinach to the pan and toss to combine with the creamy cheese sauce. Heat through and then take off the heat.
- Serve with the cooked sea bass fillets. Optionally, add fresh herbs such as parsley or basil, chillies and a few drops of lemon juice. Best served fresh but can be stored in the fridge for up to a day. To serve you can crisp it up in the oven.
Tuscan Sea Bass with Creamy Spinach
Step by Step
Ingredients
- 4 fillets sea bass, sea bream or trout (340 g/ 12 oz)
- sea salt and pepper, to taste
- 1 tbsp extra virgin olive oil or ghee (15 ml)
- 4 to 6 pieces sun-dried tomatoes, chopped (18 g/ 0.6 oz)
- 2 cloves garlic, minced
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 1/2 tsp Italian seasoning
- 3 tbsp grated Parmesan cheese (15 g/ 0.5 oz) or use any other hard cheese of choice
- 300 g frozen spinach, thawed (10.6 oz)
- Optional: fresh parsley, basil, chillies and/or lemon to serve
Instructions
- Season the sea bass fillets with salt and pepper. If you don't have sea bass you can use sea bream or trout.
- Once thawed, squeeze out any excess water from the spinach. (After you drain the spinach you should get about 142 g/ 5 oz net weight of spinach.)
- Heat a skillet greased with avocado oil over a medium-high heat. Once hot, add the sea bass fillets, skin side down, and cook for about 3 to 4 minutes until the skin is nicely crisp.
- Use a spatula to carefully turn the fillets, and depending on the thickness of the fillets, cook for another minute or two. Remove from the skillet and keep warm.
- To the pan where you cooked the fish, add the chopped sun-dried tomatoes and minced garlic. Cook until fragrant for 2 to 3 minutes.
- Pour in the cream and add the dried herbs and grated parmesan (or use any other hard cheese such as Pecorino, goat's cheese or Swiss cheese.) Cook on medium until reduced to about half of the volume, for about 5 to 7 minutes.
- Add the drained spinach to the pan and toss to combine with the creamy cheese sauce. Heat through and then take off the heat.
- Serve with the cooked sea bass fillets. Optionally, add fresh herbs such as parsley or basil, chillies and a few drops of lemon juice. Best served fresh but can be stored in the fridge for up to a day. To serve you can crisp it up in the oven.
Nutrition (per serving, about 115 g/ 4 oz spinach + 2 fish fillets)
Calories570kcal
Net Carbs6.4g
Carbohydrates11.4g
Protein42g
Fat39.9g
Saturated Fat18.2g
Fiber5g
Sugar2.6g
Sodium475mg
Magnesium180mg
Potassium1,333mg
Detailed nutritional breakdown (per about 115 g/ 4 oz spinach + 2 fish fillets)
| Total per about 115 g/ 4 oz spinach + 2 fish fillets |
| 6.4 g | 42 g | 39.9 g | 570 kcal |
| Sea bass, raw |
| 0 g | 32.1 g | 6.3 g | 194 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Sun-dried tomatoes (in oil, drained) |
| 1.6 g | 0.5 g | 1.3 g | 19 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.6 g | 1.1 g | 22.8 g | 220 kcal |
| Italian seasoning (mixed herbs) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parmesan cheese |
| 0.2 g | 2.7 g | 1.9 g | 29 kcal |
| Spinach, frozen |
| 2 g | 5.4 g | 0.9 g | 44 kcal |
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