Keto Fried Rockfish With Creamy Ginger Avocado Dressing



Fried Rockfish With Creamy Ginger Avocado Dressing

In my 2 and 1/2 years of eating a strict ketogenic diet, I had plenty of time to get a bit sick of pork and beef. Also I realized that both pork and beef come with a lot of implications, like for example pork is not the best meat when you are trying to lose weight and sustainable, non toxic beef is hard to find sometimes.

This is not to say that all fish is safe and sustainable, quite the opposite, but I feel more and more that a variety of options are always good, and we need to get away from the keto “bacon-mentality” as spending the rest of your life eating bacon every day, is not exactly a health promoting habit…

As far as sustainability and contamination the rockfish can vary form great to not so good. Here is a good reference list to use before you buy !

A great versatile fish

Rockfish is a super easy, super tasty choice of fish.

It is great in about every way you cook it, and it is really hard to mess up! The flavor is mild, the texture is fleshy and flaky at the same time.

It goes well in a curry or pan fried, so it gives you many options!

This recipe can be easily modified with a different sauce, so you can get creative and make this a staple recipe for you and your family!

Fried Rockfish With Creamy Ginger Avocado Dressing
Nutrition Information
  • Serves: 4 servings
  • Serving size: 1 serving
  • Calories: 255
  • Fat: 25 gr -
  • Net Carbs: 2 gr NET
  • Fiber: 5.25 gr
  • Protein: 23 gr -
Cuisine: American
Prep time: 
Cook time: 
Total time: 
  • Fish:
  • 1lb fresh rockfish cut in 4 fillets (you can also use Barramundi or Cod)
  • 2 egg whites
  • ½ teaspoon sea salt
  • ½ cup coconut flour
  • 3 tablespoons coconut oil
  • Dressing:
  • 1 medium avocado
  • ½ cup coconut cream
  • ½ teaspoon fresh ginger, grated
  • ½ tablespoon fresh cilantro, chopped
  • ⅓ fresh serrano pepper (de-seeded if you do not want spicy)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon sea salt
  1. Fish:
  2. In a shallow bowl, whisk the egg whites with the salt until foamy.
  3. Pass the coconut flour through a fine sieve to eliminate chunks, then place in a large plate.
  4. Dip the rockfish fillets in the egg first, then into the coconut flour, coating evenly.
  5. In a large ceramic nonstick skillet, heat the coconut oil on a high flame.
  6. Check if oil is ready by dropping 1 drop of water into the skillet, if it sizzles vigorously, then it's ready for the fish.
  7. Lay the fillets gently into the skillet. Cook for about 2 minutes, then turn with a spatula, being careful not to break them, add another tablespoon of coconut oil if needed.
  8. Lower the flame to medium and cook for about another 3 minutes, until fish will flake easily with a fork. Remove from the skillet and place on the serving plates.
  9. Dressing:
  10. In a small food processor, add all ingredients and mix on high until they form a smooth cream.
  11. Serve the fish with about 2 tablespoons of cream on top.
  12. Serve with a salad of choice.


Caramelized Onion, Spinach, and Swiss Stuffed Turkey Burgers

Stuffed Turkey Burgers By The Nourished Caverman

Professionally Stuffed Turkey Burgers

This week you are in for a special treat!!

Certified Holistic Chef, GAPS Practitioner, Functional Nutrition Specialist, these are just some of the titles our wonderful guest Justine Stenger, is holding!

Justine is as passionate about food and nutrition as I am and she is wonderfully skilled in creating delightful recipes that heal your body! Sounds like she really belongs here, right?!

Nutrient dense deliciousness

Ever think of one of your favorite foods and start to salivate? If you haven’t, you’ll soon be able to—right after you experience one of these mouthwatering paleo- and keto- friendly stuffed turkey burgers with caramelized onion and organic, raw, Swiss cheese.

Everyone loves a good burger, but this love story is better than most: it’s delicious and packed full of nutrients that will keep you at your healthiest and best. Serve your stuffed turkey burgers on a bed of leafy greens and toasted pumpkin seeds, splash on freshly squeezed lemon juice, give a good pour-over of olive oil, and you’re all set.

Caramelized Onion, Spinach, and Swiss Stuffed Turkey Burgers
Nutrition Information
  • Serving size: 1 burger
  • Calories: 414.3
  • Fat: 21.6
  • Saturated fat: 9.6
  • Net Carbs: 6.1
  • Sugar: 2.4
  • Sodium: 393.6
  • Fiber: 1.1
  • Protein: 46.9
Everyone loves a good burger, but this love story is better than most: it’s delicious and packed full of nutrients that will keep you at your healthiest and best. Serve them on a bed of leafy greens with toasted pumpkin seeds, splash on freshly squeezed lemon juice, give a good pour-over of olive oil, and you’re all set.
  • Burgers
  • 2 lbs ground turkey thighs
  • 1 duck egg or large chicken egg
  • 1 Tbsp ghee, coconut oil or lard
  • 1 leek, minced (about 1 cup)
  • 2 cloves garlic, minced
  • 2 tsp cumin, fresh ground
  • 1 ½ tsp pink sea salt
  • 1 ½ cups spinach, chiffonade (finely chopped)
  • Filling (to go inside the burgers)
  • 1 yellow onion, half moon sliced
  • 1 Tbsp ghee, coconut oil or lard
  • ½ tsp pink salt
  • 2 cups spinach
  • 100 grams organic raw Swiss cheese
  • freshly ground black pepper
  • ½ lemon, juiced
  • For Serving
  • 1 large avocado
  • 1 cup sunflower sprouts (optional)
  • Greens
  1. Burgers
  2. (filling)
  3. Preheat oven to 375F
  4. Heat a large cast iron skillet on medium and add fat and onions. Cook until caramelized—about 15 minutes. Add salt, spinach, and cheese. Stir until spinach is wilted and cheese has melted. Squeeze a splash of lemon juice along with fresh ground pepper and set aside.
  5. (patties)
  6. In another skillet, add fat and leeks. Saute until translucent and then add cumin, garlic, and salt. Stir to combine and remove from heat.
  7. In a large mixing bowl combine ground turkey, egg, spinach, and leek/spice mixture. Fold together until fully incorporated.
  8. Line a large baking tray with parchment paper and form turkey mixture into thin patties. Spoon a large serving of filling on top of each patty and top with another thin turkey patty. Pinch the sides of the two patties together to prevent the filling from oozing out.
  9. Bake for 30 minutes or until done.

About Justine

about justine photo

My name is Justine Stenger and I’m a Functional Foods Specialist.

I am also a former eating disorder sufferer and alternated between exercise induced bulimia and anorexia in my late teens and early twenties. It was learning about food as medicine and the ability to heal through food that lead me to the career I was meant to have.

I have a thriving business and I love every minute of both preparing healing meals for my clients and helping to bust the myths that you have to live with a diagnosis, that healing is not possible, and that healthy eating is boring, hard, or time-consuming.

I’d love to know you on a first name basis – come on over and introduce yourself on Facebook or Instagram (jingerhealingfoods).

The Tastiest Keto, Paleo And Low Carb Greek Meatballs

Keto Paleo Greek Meatballs By The Nourished Caveman

Do you like Greek Food?

Do you want to know a funny thing? I never liked Greek food.

I mean I used to REALLY not like it. Never ate in Greek restaurants, never went to Greece, even though I love my mediterranean sea and Italy is just a stone’s throw away.

But them things changed….it started with this Tzatziki obsession, and after making Paleo Tzatziki for 2 months I finally decided to make the recipe for the blog.

Keto Paleo Greek Meatballs By The Nourished Caveman 4

Then, as I have been quite obsessed with meatballs as well, I got the brilliant idea to try a Greek meatball recipe to go with my awesome Tzatziki! I researched all kinds of traditional Greek recipes, because I like to stay as authentic as I can, and then transformed the traditional Keftedes into these fantastic low carb clones!

It is a perfect recipe for Summer, when cucumbers, mint and parsley should grow in your garden or can be easily found at your local farmers market.

This are the tastiest Low Carb Greek Meatballs I have ever tried!

Full with flavors but not with carbs!

Keto Paleo Greek Meatballs By The Nourished Caveman 2

5.0 from 1 reviews
The Tastiest Keto, Paleo And Low Carb Greek Meatballs
Recipe type: Main
Cuisine: Greek
Prep time: 
Cook time: 
Total time: 
These low carb geek meatballs are a great dish to make in big batches and they will keep in the fridge for up to a week. They are delicious both warm and cold!
  • 3 organic pastured eggs
  • ⅓ cup (15 grams) of finely chopped chives
  • ⅓ cup (15 grams) of finely chopped parsley leaf, I used the curly variety
  • 1 Tbs (5 grams) finely chopped garlic
  • ½ cup of coconut cream (from the top of a can of coconut milk like this!)
  • ½ Tsp Celtic sea salt
  • 1 Tbs Psyllium fiber (I like this one)
  • 1 Lb organic ground beef
  • ⅔ cup coconut flour for dredging the meatballs
  • ½ cup coconut oil to fry
  1. In a large bowl whisk the eggs with a fork until blended and foamy.
  2. In the same bowl combine the herbs, the garlic, the coconut cream and the salt and mix well.
  3. Now add the psyllium fiber and the meat broken into chunks, and combine by hand combine by hand until all ingredients are fully incorporated.
  4. In a large skillet, heat the coconut oil over medium heat.
  5. Roll the meatball mix into golf sized balls and then flatten slightly.
  6. Dredge the meatballs evenly into the coconut flour, covering them on all sides.
  7. This mix should make approximatively 30 meatballs.
  8. Test the heat of the oil with a small piece of meatball mix, it should bubble and sizzle when placed in the skilled.
  9. Fry the meatballs about 3 minutes on each side, or until well browned.
  10. You can cook them in several batches, making sure the oil does not get too cold or too hot, by looking at the color of the cooked meatballs: they should brown and crispy on the outside and very tender and juicy on the inside.
  11. If they are dry you are cooking them too long!
  12. Drain on a piece of paper before serving.
This recipe makes about 25 golfball sized meatballs

Keto Paleo Greek Meatballs By The Nourished Caveman 3

25 Easy Keto Lunches To Bring To Work!

25 Easy Keto Lunches To Bring To Work By The Nourished CavemanEasy Keto Lunches To Stay On Plan Anywhere!

Many of my readers and patients work outside the house, some even have to commute for hours, just to come to an area which is a complete nutritional wasteland.

What do you do when restaurant food offers no good options for your keto lunch? You make one of these easy keto lunches and bring it to work the next day!! It’s a great way to eat better, save money, and stay on the plan!

Some of these recipes do contain dairy, so please keep in mind that they could be modified in case you are Keto-Paleo and sensitive to dairy!


Salads & Sandwiches:

Beastie Bunless Burger by The Nourished Caveman

Low Carb Southern Chicken Salad By Fluffy Chick Cooks

Flat Iron Steak Salad Salad By Peace Love And Low Carb

Egg Salad Sandwiches By Maria Body Mind

Fennel Walnut Chicken Salad By All Day I Dream About Food

Keto Cesar Salad by The Nourished Caveman

Paleo Stuffed Avocado By Keto Diet App

Pesto Chicken Salad By Peace Love And Low Carb

Smoked Chicken Salad Sandwich By Maria Body Mind

Steak and Chimichurri Salad By Fluffy Chick Cooks


Easy Bites:

Bahn Mi Meatballs By I breathe I am Hungry

Crispy Flourless Crab Cakes By Carb Wars

Easy Low Carb Sushi By Whole New Mom

Flat Bread By Carb Wars

Low Carb Sushi By Jess LCHF

Low Carb Pizza  by The Nourished Caveman

Meat Muffins by The Nourished Caveman

Pesto Egg Muffins By Keto Diet App

Pork And Egg Pie By Keto Diet App

Easy Chicken Liver Pate’  by The Nourished Caveman



Warm Up:

If need to warm up your food, try this healthy alternative: A personal portable oven!!

Chicken Brocoli Casserole By Grass Fed Girl

Easy Foil Chicken By Fluffy Chick Cooks

Fiesta Lime Chicken Chowder By No Bun Please

Thai Zoodle Soup By All Day I Dream About Food

Thai Coconut Soup by The Nourished Caveman


Paleo-talian Carpaccio and the health benefits of eating raw meat.

A dairy-free version of the classic Italian Carpaccio. Just as delicious and really good for you, as it contains some high quality protein. By The Nourished Caveman

The experience:

Carpaccio is the ultimate Italian food experience, well at least for me. (I also think steak tartar is the ultimate French food experience!) It also should be the ultimate Caveman food experience…some raw meat, some greens…that’s about it. (maybe our Paleolithic ancestors also had a salt and pepper shaker in their fur vestment, like the Flintstones)

Carpaccio should be eaten cold, not freezing cold but nice and cool, like good sushi, so the meat is not warm and limp on your tongue, but crisp and fresh, pungent with a good olive oil ( I like Oilo Nuovo on my carpaccio), and the bite of the arrugula.

To make your life easier I recommend using a food slicer, to slice the carpaccio meat. It will give you that perfect paper thin cut every time, in a fraction of the time.

The rules:

If you are worried about eating raw beef just make sure that you know the source of your beef! It should be strictly pastured, grass fed and finished, and possibly from your local farmer. Pastured animals, eating the diet they were designed to eat (grass NOT grains), moving freely around, and not being confined in large number just DO NOT harbor diseases. They do not need antibiotics, because their rumens are healthy and sound.  They do not sit in their feces all day so the risk of E.Coli bacteria being present is much lower. I have eaten raw meat all my life and just by using this guidelines never had any problem.

The nutrition:

From the nutritional point of view raw meat is also better for you than cooked: First of all raw meat does not contain carcinogenic HCAs (heterocyclic amines), which are compounds created by open flames or high heat.

Second and I think most important, heat denatures amino acid chains, making them difficult to digest and absorb in to the body. In fact people that only ever eat well done meat, might get protein deficient, or have problems with protein digestion. That is why most traditional cultures have raw meat recipes.

Last but not least heat destroys the enzymes present in the meat, which are also very important for digestion and absorption of nutrients.



As this is a dairy-free blog, I am theoretically not allowed to use the original recipe, which uses Parmesan cheese. I will suggest it as an option, though, because original Parmigiano Reggiano is a raw milk cheese naturally aged and it is actually very good for you if eaten once in a while!

A dairy-free version of the classic Italian Carpaccio. Just as delicious and really good for you, as it contains some high quality protein. By The Nourished Caveman


Paleo-talian Carpaccio
Recipe type: main course, appetizer
Cuisine: Italian, Paleo
Prep time: 
Total time: 
You can add ¼ cup shaved Parmesan cheese to this finished recipe. Not strictly Paleo but extremely tasty! For this recipe I used frozen meat, as I get my meat directly form the farmer, I am not worried about bacteria. I would not eat commercial, factory farmed meat raw, it is better to invest in a small piece of really high quality beef, you will not need much for this dish.
  • 8 ounces of grass-fed, grass-finished filet mignon or tenderloin, never frozen
  • 1 bunch fresh organic Arrugula, washed and trimmed
  • 4 tablespoons truffle infused extra virgin olive oil
  • 1 tablespoon unrefined sea salt
  • freshly ground black pepper to taste
  • OPTIONAL: 1 cup Fresh parmesan cheese, shaved
  1. Place the meat in the freezer for about 2 hours. This will make it firm enough to slice with a sharp chefs knife or with a meat slicer.
  2. Slice thinly and divide the individual slices laying them on 4 individual plates.
  3. Arrange the arugula on top of the meat, dividing it equally
  4. Drizzle the oil on the plates, then sprinkle with salt and pepper
  5. If you are using cheese, arrange the shaved parmesan on top
  6. You can add extra freshly grated black pepper to garnish the top.
  7. Plates can be chilled in the refrigerator for 30 minutes before serving.

A dairy-free version of the classic Italian Carpaccio. Just as delicious and really good for you, as it contains some high quality protein. By The Nourished Caveman