Today is Tuesday, the second day of the keto diet: dinner with mackerel and spinach. The finished dish contains 5 g of carbohydrates, 30.9 g of protein and 39 g of fats. Therefore excellent for fat burning by the body, thus to trigger ketosis. A tasty, filling and very quick dish to prepare, like all the recipes for the whole week.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 5 Minutes
- Portions: 1
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
- Energy 426.80 (Kcal)
- Carbohydrates 7.21 (g) of which sugars 1.21 (g)
- Proteins 26.23 (g)
- Fat 34.32 (g) of which saturated 5.06 (g)of which unsaturated 12.21 (g)
- Fibers 4.26 (g)
- Sodium 385.55 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the keto dinner
only 5 g of carbohydrates
- 3 oz mackerel in oil
- 1 cup spinach (frozen – cooked weight 80 g (about 3 oz, ~1/2 cup))
- 1.5 tbsp extra virgin olive oil
- 0.71 oz almonds
Tools
Preparation
To prepare Tuesday’s keto dinner, first cook the frozen spinach as follows: place a pan on the stovetop, add 1 tbsp of oil + 1 cup (about 150 g) of frozen spinach, cover with a lid and cook for about 15 minutes over medium heat. Stir often. If instead you have already cooked spinach, the required weight is 80 g (about 3 oz, ~1/2 cup).
Once the spinach is cooked, transfer it to a plate, add 3 oz of mackerel and 0.71 oz of almonds.
Dress the finished plate with the remaining oil.
Dinner is ready. Suitable for a low-carbohydrate ketogenic diet (in this case, this finished dish contains 5 g of carbs). Perfect for fat ketosis.
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click here if you missed the Tuesday keto lunch
click here if you missed the complete Monday keto menu
click here if you want info on Keto diet and Cholesterol. What does medicine think?
Notes
Do not forget that this type of diet is not recommended for those with kidney or liver diseases, for people who suffer from gout, for pregnant or breastfeeding women, and it is also not indicated for adolescents who are in a growth phase.
If you have high cholesterol read here: Keto diet and cholesterol: can it be done?
Before starting the diet it is always advisable to talk to your doctor.
Disclaimer
The purpose of this article is purely informational and therefore should not be considered a substitute for professional advice from your nutritionist: the use of these indications is therefore the responsibility of the reader.
