The ketogenic–or keto–diet has taken the health and wellness world by storm, offering a low-carb, high-fat approach to eating that helps promote weight loss, enhance energy, and improve focus. For seafood lovers, the keto lifestyle is a match made in culinary heaven. From rich, fatty fish like salmon to succulent shrimp and crab, seafood is not only naturally low in carbohydrates but also packed with protein and healthy fats that make it an essential part of a keto-friendly meal plan.
Whether you enjoy eating seafood at a restaurant or making fresh seafood recipes at home, our experts from NC Seafood Restaurant in Raleigh are diving into the best seafood options to complement a keto diet.
Seafood is one of the best food groups to include in a ketogenic diet. It naturally aligns with the keto lifestyle by offering the perfect balance of high-quality protein, healthy fats, and minimal carbohydrates. Here’s a closer look at why eating seafood should be a staple if you follow a keto meal plan.
Seafood is a Nutritional Powerhouse
Seafood is an ideal choice for the keto diet, offering high protein to support muscle maintenance and satiety, along with healthy fats like omega-3s that promote heart and brain health. Most fish and shellfish are also naturally low in carbs, making them a perfect addition to any keto meal plan.
Seafood is Packed with Essential Nutrients
Seafood isn’t just keto-friendly—it’s also nutrient-dense. Many types of fish and shellfish are rich in vitamins and minerals like vitamin D, B12, iodine, and selenium. These nutrients are vital for maintaining energy, supporting metabolism, and ensuring overall well-being, particularly on a restrictive diet like keto.
Seafood Offers Versatility in Cooking
One of the best things about seafood is how versatile it is in the kitchen. It can be grilled, baked, sautéed, steamed, or even eaten raw in dishes like sashimi or ceviche, making it a dynamic ingredient in any keto meal. Seafood also pairs beautifully with keto-friendly flavors like garlic, butter, lemon, and fresh herbs, allowing for endless possibilities in creating delicious, low-carb meals.
Seafood Supports Weight Loss Goals
Thanks to its low-calorie yet nutrient-dense nature, seafood is an excellent option for those on keto aiming to lose weight. The combination of high protein and healthy fats promotes satiety, helping you stay full longer and reduce cravings.
Top Seafood Choices for Keto Dieters
Seafood is an excellent addition to the keto diet, but certain types stand out for their nutritional value and low-carb profile. From fatty fish loaded with omega-3s to lean options perfect for light meals, there’s a seafood choice for every keto preference.
Here are the best types of keto seafood to incorporate into your low-carb meal plan:
Keto Seafood Guide
Fatty Fish
Rich in healthy fats and omega-3s, these are keto staples.
Salmon: Packed with omega-3s, vitamin D, and protein, ideal for versatile meals.
Mackerel: Bold-flavored, oily fish that’s perfect grilled or smoked.
Sardines: Nutrient-dense, rich in calcium and omega-3s, great as snacks or in salads.
Shellfish
Naturally low in carbs and high in nutrients.
Shrimp: Carb-free and perfect for quick meals like stir-fries or appetizers.
Crab: Sweet and delicate, great in keto crab cakes or with butter sauce.
Lobster: A luxurious choice, best with melted butter or creamy sauces.
Lean Fish
Light options to pair with keto-friendly fats like olive oil or avocado.
Cod: Mild and flaky, works well with garlic and lemon.
Haddock: Perfect for soups, stews, or baked dishes.
Flounder: Light and tender, great fried or baked with a low-carb crust.
Exotic Options
Unique choices to add variety.
Octopus: Rich in protein, fantastic grilled or braised.
Squid: High in protein, versatile for sautéing or keto-friendly calamari.
Oysters: Nutrient-dense and low-carb, excellent raw, grilled, or baked with keto-friendly toppings.
Canned Seafood
Convenient and affordable pantry staples.
Tuna: High-protein, great in keto tuna salad.
Salmon: Ideal for salmon patties or quick salad additions.
Anchovies: Bold flavor, perfect for dressings, sauces, or toppings.
Keto-Friendly Seafood Recipes
Seafood is an incredibly versatile ingredient, making it perfect for creating delicious, keto-friendly meals. From creamy chowders to crispy fritters, these recipes combine the rich flavors of seafood with low-carb ingredients to help you stay on track with your keto goals.
Whether you’re looking for a quick lunch or a satisfying dinner, these keto seafood recipes are sure to satisfy.
Keto Coconut Shrimp
Bring a taste of the tropics to your table with this crispy and flavorful coconut shrimp. Coated in unsweetened coconut and almond flour, this dish is crunchy, satisfying, and perfectly low-carb.
Ingredients:
1 lb shrimp, peeled and deveined
1/2 cup almond flour
1/2 cup unsweetened shredded coconut
1 egg
1/4 tsp garlic powder
Salt and pepper to taste
Instructions:
Preheat oven to 400°F and line a baking sheet with parchment paper.
In one bowl, whisk the egg. In another bowl, mix almond flour, coconut, garlic powder, salt, and pepper.
Dip shrimp in egg, then coat with the coconut mixture. Place on the baking sheet.
Bake for 10-12 minutes or until golden and crispy.
This creamy keto fish chowder is a comforting bowl of goodness that swaps high-carb potatoes for cauliflower, keeping it rich and keto-friendly. It’s packed with flaky fish, hearty vegetables, and a flavorful broth.
Ingredients:
1 lb cod or haddock, cut into chunks
2 cups cauliflower florets, chopped
1 cup heavy cream
2 cups chicken or seafood stock
1/2 cup celery, diced
1/2 cup onion, diced
2 tbsp butter
Salt, pepper, and fresh thyme to taste
Instructions:
In a large pot, melt butter and sauté celery and onion until soft.
Add cauliflower, stock, and thyme; simmer until cauliflower is tender.
Stir in heavy cream and fish chunks; cook until fish is flaky and cooked through.
This one-pan dish features tender, flaky salmon paired with sautéed spinach in a creamy garlic sauce. It’s a quick, easy, and nutrient-packed recipe perfect for busy weeknights.
Ingredients:
2 salmon fillets
3 cups fresh spinach
1/2 cup heavy cream
2 garlic cloves, minced
2 tbsp butter
Salt and pepper to taste
Instructions:
Heat butter in a skillet over medium heat and sear salmon for 3-4 minutes per side.
Remove salmon, add garlic to the skillet, and sauté until fragrant. Add spinach and cook until wilted.
Stir in heavy cream, season with salt and pepper, and return salmon to the skillet to coat with sauce.
These keto tuna melt fritters are crispy on the outside and cheesy on the inside, making them a delicious and portable meal or snack. They’re quick to prepare and perfect for satisfying savory cravings.
Ingredients:
2 cans tuna, drained
1/2 cup shredded cheddar cheese
2 eggs
1/4 cup almond flour
1/4 tsp garlic powder
Salt and pepper to taste
Instructions:
In a bowl, mix tuna, cheese, eggs, almond flour, garlic powder, salt, and pepper.
Form small patties and cook in a greased skillet over medium heat for 3-4 minutes per side or until golden brown.
This refreshing shrimp and avocado salad is light, creamy, and packed with healthy fats and protein. It’s a perfect lunch or dinner option that’s both satisfying and keto-friendly.
Ingredients:
1 lb shrimp, cooked and peeled
1 avocado, diced
1/4 cup red onion, diced
2 cups mixed greens
2 tbsp olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions:
In a large bowl, combine shrimp, avocado, onion, and mixed greens.
Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.
This keto-friendly dish combines savory anchovies, garlic, and tender clams with fresh zucchini noodles for a light yet satisfying meal. The rich flavors of the seafood and the delicate texture of the zucchini “noodles” create a delicious low-carb alternative to pasta.
Ingredients:
2 medium zucchini, spiralized into noodles
4-5 anchovy fillets, packed in oil
3 garlic cloves, minced
2 tbsp olive oil
1 lb fresh clams (or one 10 oz can of clams, drained)
1/4 cup dry white wine or chicken broth
1/4 tsp red pepper flakes (optional)
1 tbsp fresh parsley, chopped
Salt and pepper to taste
Instructions:
Heat olive oil in a large skillet over medium heat. Add anchovy fillets and garlic, stirring until the anchovies dissolve and the garlic is fragrant (about 2 minutes).
If using fresh clams, add them to the skillet with the white wine or broth. Cover and cook for 5-7 minutes, or until the clams open. Discard any that remain closed. If using canned clams, add them to the skillet and heat through for 2-3 minutes.
Toss in the zucchini noodles and cook for 2-3 minutes, stirring gently, until the noodles are just tender but not mushy.
Sprinkle with red pepper flakes (if desired), season with salt and pepper to taste, and garnish with fresh parsley before serving.
Dine Out Tonight with NC Seafood Restaurant in Raleigh
When it comes to enjoying fresh, delicious seafood, NC Seafood Restaurant is your go-to destination. Our seafood platters are perfect for satisfying your seafood cravings. If you’re looking for the freshest seafood in the area, stop by NC Seafood Restaurant to enjoy a coastal seafood feast. Dine-in or order out from our takeout menu by contacting us today.
