ºCompiled by Denise Swogetinsky

Kemper Messenger

While we put enjoying our summer, a popular pastime is fishing. You may be saying, "I can't go fishing because I can't eat them.” Wrong! There are low carb ways to enjoy those fish and eat healthy. Here's a few ways you might try.

Grilled Whole Fish (3 net carbs)

4 fish

2 tablespoons olive oil


black pepper



1 green salad

After cleaning your fish, try to make 3 cuts on each side of it. We will use those cuts when seasoning the fish. Mix in a small bowl your olive oil with salt, black pepper and the cumin and garlic minced. Season each fish individually by rubbing them very gently. Let them rest for 5 minutes in the fridge. Meanwhile prepare your bbq at medium high temperature. Cook the fish on the grill for aprox 15 minutes on each side or until they are very well done, by flipping them each 3-4 minutes so they don't stick. Serve on a plate with some fresh green salad. Enjoy!

Easy Oven Baked Fish with Tomatoes (<1 net carb)

15 ounces fire roasted diced tomatoes

2 cloves garlic, minced

2 tablespoons olive oil

1/2 teaspoon dried oregano

1/4 teaspoon salt

cracked pepper

1/2 tablespoon lemon juice

1 pound filleted fish

fresh parsley

Preheat the oven to 400ºF. Drain the excess liquid from the can of diced tomatoes. Combine the diced tomatoes in a bowl with the garlic, olive oil, oregano, salt, some freshly cracked pepper (about 10 cranks of a pepper mill), and lemon juice.  Spread about 1/3 of the tomato mixture in the bottom of a casserole dish big enough to fit all of your fillets without overlapping. Lay the fish fillets over the tomato mixture, then spoon the rest of the tomatoes over top, completely covering the fish. Bake the fish for about 15 minutes, or until the internal temperature reaches 145º and the fish easily flakes. Serve hot, with a sprinkle of chopped fresh parsley on top.

Simple Italian Pan Fried Fish (2 net carbs)

1 pound fish, fillet or sliced

1 pinch salt

2 tablespoons olive oil

1/4 cup Italian parsley (chopped fresh)

1 lemon (small, thinly sliced)

Place fish slices on a plate and sprinkle with a pinch of salt and pepper (pepper if desired). In a medium-large skillet, on medium-high heat warm the olive oil, add fish (seasoned side down), then sprinkle the other side with a pinch of salt (and pepper if desired) top with chopped parsley and lemon slices, cook 5 minutes then flip over and cook for an additional 3 or 4 minutes until fish is cooked (opaque and flakes, not transparent). Remove from pan and serve immediately. Enjoy!