The Low Carb Luxury Newsletter: 
Volume III / Number 03: February 8, 2002: Page 4
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      Cooking TLC with Karen Rysavy
The Value of Healthy Fats

You have probably heard (and heard, and heard again) by now about the importance of Omega-3 fatty acids in a healthy diet. Fish happens to be an excellent source of Omega-3s. Unfortunately, many children (as well as some adults) routinely place fish at the very bottom of their most-desirable-things-to-eat-for-dinner lists, making it difficult, if not downright impossible, to insure that they get enough of these important fats into their diet. I can help with this task!

The fish recipe below has enticed many a once-reluctant fish eater to actually scrape their plate and ask for more! Pair it with the Oriental Vegetable Medley for an 11-net-carb meal that is sure to please EVERYONE. This is a great meal to serve the nay-sayers (almost all low carbers have at least one person in their life who insists that they will kill themselves eating low carb.) Just let someone try to disparage your Way of Eating as "unhealthy" once you've served them this meal! (If you happen to be allergic to nuts, you can substitute a mixture of wheat bran and crushed All Bran Extra Fiber cereal for the specified almonds.)

Truly Low Carb's Nut-Encrusted Fish

  • Approx. 20 oz. cod, haddock or other mild white fish
  • 1 cup finely chopped almonds
  • 2 eggs, beaten
  • 4 Tb. soy flour
  • 1 tsp. sea salt
  • 1 Tb. minced dried parsley
  • 1 tsp. fresh ground black pepper
  • 2 Tb. olive oil
Truly Low Carb's Nut-Encrusted Fish Preheat oven to 375 degrees F. Wash and pat dry fish fillets, and if necessary, cut into serving size pieces. Mix spices with flour and dredge fish pieces through mixture. Dip coated pieces of fish first into beaten egg, then into ground almonds, rolling around until all pieces are evenly coated.

Heat oil in oven proof skillet (I prefer cast iron) to very hot, almost smoking, then add fish fillets. Brown on one side, then carefully turn them over, and immediately place the whole pan in the hot oven until fish is milky white throughout and flakes easily with fork- about 8-10 minutes per inch of thickness is usually about right.

Serves 4

Each serving: 458 cal, 31 gm, fat (just 4 saturated), 8 gm carbohydrate, 4 gm. fiber, 37 gm. protein

For printable recipe card for Truly Low Carb's Nut-Encrusted Fish, click here.

If you like these TLC recipes, you'll LOVE the book! You can buy the critically acclaimed Cooking TLC: Truly Low Carb Cooking ,Volume 1 right now by clicking here. When you buy direct, your order is handled with "TLC" right from the personal autograph, to the shipping confirmation (complete with shopping list and links) to the FREE Priority Mail shipping.. Get your copy today!

Truly Low Carb's Oriental Vegetable Medley

  • 2 Tb. olive oil
  • 6 green onions, peeled and sliced diagonally across width
  • 1 medium red pepper, seeded and chopped
  • 4 stalks celery, sliced
  • 1 large carrot, peeled and sliced diagonally across width
  • 2 tsp. grated fresh gingerroot
  • 1/4 cup soy sauce
  • 1/2 cup sliced water chestnuts, drained
  • 1/2 cup sliced mushrooms, fresh or canned, drained
  • 1/2 bunch broccoli, chopped into spears (about 3 cups, or 8-10 oz. frozen florets)
  • salt and pepper
Truly Low Carb's Oriental Vegetable Medley In a saucepan, sauté the onions, pepper, celery, carrot, and gingerroot in oil and soy sauce for about five minutes. Add remaining ingredients, season with salt and pepper to taste, cover, and allow to steam for about five more minutes.

4 servings, each: 131 calories, 7 gm. fat, (0 saturated), 12 gm. carbohydrate, 5 gm. fiber, 6 gm. protein

This is a "sneak peek" recipe taken from the manuscript for Cooking TLC: Volume II, now being written.

For printable recipe card for Truly Low Carb's Oriental Vegetable Medley, click here.


As we continue to grow, The Low Carb Dieter's Page has added many new products over the last few weeks. We will once again be offering Diet Ice Botanicals on 2/11 just in time for Valentines Day! As always, we deliver the low carb store, right to your door!

The Low Carb Chef Assortment is just the right thing to get your "Special Valentine" who has a sweet tooth but can't have the sugar! Now available in both 8 ounce and one pound assortments, these assortments are a mixture of milk and dark chocolate that will satisfy any low carb dieters desire for the "special something". If your Valentine has a particular chocolate that he/she craves, let us know and The Low Carb Chef will do his level best to help you find what you have been missing.

                                              Brett and Wanda
              Designed with the practical low carb dieter in mind!

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