Easy Keto Chilean Seabass Recipe with Coconut Curry Sauce – Healthy & Delicious

Indulge in the Rich Flavors of Keto Chilean Seabass with Coconut Curry Sauce

Embarking on a ketogenic journey doesn’t mean you have to sacrifice flavor for health. In fact, with the right recipes, you can enjoy decadent meals that are both nutritious and satisfying. One such dish is the Keto Chilean Seabass with Coconut Curry Sauce, a perfect blend of rich, aromatic spices and tender, flaky fish that’s sure to impress at any dinner table.

This recipe is a testament to the versatility of keto cooking, offering a luxurious experience without the carb overload. The high-fat content aligns perfectly with keto dietary goals, while the protein-packed seabass keeps you satiated. Let’s dive into a culinary adventure that promises a delightful symphony of flavors while keeping your macros in check.

Keto Chilean Seabass with Coconut Curry Sauce

The Origins and Keto Benefits of This Flavorful Dish

My love for fusion cuisine led me to create this Keto Chilean Seabass with Coconut Curry Sauce, a dish that marries the best of different culinary worlds. The inspiration stems from the coastal regions where seafood is a staple, enhanced by the exotic flavors of Southeast Asian curry. This creation is not just a treat for the taste buds but also a perfect fit for a ketogenic lifestyle.

Each ingredient in this dish has been carefully selected to ensure it meets the keto criteria. The star of the show, Chilean seabass, is a high-fat, nutrient-dense fish that provides essential omega-3 fatty acids, promoting heart and brain health. The coconut oil and full-fat coconut milk used in the sauce are excellent sources of medium-chain triglycerides (MCTs), which are known for their energy-boosting properties and ability to support ketosis.

The aromatic spices, including curry powder, turmeric, and ginger, not only infuse the dish with their distinctive flavors but also offer anti-inflammatory benefits. The addition of erythritol, a keto-friendly sweetener, balances the heat with a subtle sweetness, while the lime juice adds a fresh zing that elevates the overall taste profile.

As a keto enthusiast, I understand the importance of keeping carb intake low, and this recipe does just that. With only 3g of net carbs per serving, it fits seamlessly into a low-carb diet, allowing you to enjoy a gourmet meal without any guilt.

Preparing Keto Chilean Seabass

Mastering the Method for Perfect Keto Chilean Seabass

Preparing this dish is an art that requires attention to detail to achieve perfection. Here are some chef’s tips to ensure your Keto Chilean Seabass with Coconut Curry Sauce turns out flawless every time:

Seabass Preparation: The key to a beautifully cooked seabass is to start with a hot skillet and coconut oil. This ensures a crispy skin, which provides a delightful contrast to the tender flesh. Remember to pat the fillets dry before seasoning; this will help achieve that golden crust we all love.

Curry Sauce: When it comes to the coconut curry sauce, the secret lies in the simmer. A gentle simmer allows the flavors to meld together and the sauce to thicken to the perfect consistency. Be patient and stir frequently to prevent any sticking or burning.

Final Touches: The final step is to let the seabass rest after baking. This allows the juices to redistribute, ensuring each bite is moist and flavorful. When serving, spoon the sauce generously over the seabass, and don’t forget to garnish with fresh cilantro and a sprinkle of red chili flakes for an extra kick.

Keto Chilean Seabass with Coconut Curry Sauce Ready to Serve

Variations to Enhance Your Keto Chilean Seabass Experience

Herb-Infused Coconut Curry Sauce

For a herbal twist, infuse your coconut curry sauce with a bouquet garni of lemongrass, kaffir lime leaves, and basil during the simmering process. This will impart a fresh, aromatic flavor that complements the richness of the seabass.

Spicy Tomato Coconut Curry Sauce

Introduce a tangy element by adding crushed tomatoes to the curry sauce. The acidity of the tomatoes will cut through the creaminess, and you can dial up the heat with extra chili flakes or fresh sliced chilies for those who love a fiery dish.

Creamy Avocado Coconut Sauce

Blend ripe avocado into the coconut curry sauce for an even creamier texture and a boost of healthy fats. The avocado’s subtle flavor pairs beautifully with the spices and adds a lovely green hue to the presentation.

Substitutions for Dietary Restrictions and Preferences

While this recipe is designed to be keto-friendly, I understand the need for substitutions to cater to different dietary restrictions or preferences. Here are some options:

For a Dairy-Free Version: This recipe is naturally dairy-free, thanks to the use of coconut milk. However, if you’re looking for an alternative to coconut milk, almond milk or cashew milk can be thickened with a keto-friendly thickener like xanthan gum to mimic the creamy texture.

For a Different Protein: If seabass is not available or you prefer another type of fish, feel free to substitute with salmon, halibut, or cod. Just be sure to adjust the cooking time accordingly, as different fish have varying textures and thicknesses.

For a Vegetarian Option: Replace the seabass with firm tofu or tempeh for a vegetarian version. These plant-based proteins absorb the flavors of the curry sauce beautifully and offer a satisfying texture.

Frequently Asked Questions

Q: Can I make the coconut curry sauce ahead of time?

A: Absolutely! The sauce can be prepared in advance and refrigerated for up to 3 days. Gently reheat it on the stove before serving.

Q: Is this dish spicy?

A: The spice level can be adjusted to your preference. Use less curry powder or omit the red chili flakes for a milder sauce.

Q: Can I use frozen seabass fillets?

A: Yes, frozen seabass fillets can be used. Just make sure to thaw them completely and pat them dry before cooking.

Q: How do I store leftovers?

A: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the fish.

Q: What are some keto-friendly sides to serve with this dish?

A: Steamed vegetables like cauliflower or zucchini are great low-carb options. A simple side salad dressed with olive oil and vinegar complements the dish nicely.

Keto Chilean Seabass with Coconut Curry Sauce

A sumptuous, keto-friendly dish featuring a succulent Chilean seabass enveloped in a rich and aromatic coconut curry sauce. This recipe is perfect for anyone looking to indulge in a luxurious, low-carb meal that doesn't compromise on flavor.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner
Cuisine Fusion
Servings 4 servings
Calories 380 kcal


  • Oven-proof skillet
  • Saucepan
  • Whisk
  • Measuring cups and spoons


  • 4 fillets Chilean seabass 6 ounces each, 170g
  • 1 tbsp coconut oil 15ml
  • Salt and pepper to taste
  • 1 can full-fat coconut milk 13.5 ounces, 400ml
  • 1 tbsp curry powder 6g
  • 1 tsp ground turmeric 3g
  • 1 tsp garlic powder 3g
  • ½ tsp ground ginger 1g
  • 1 tbsp fish sauce 15ml
  • 1 tbsp erythritol 12g
  • 1 lime, juiced 2 tablespoons, 30ml
  • ¼ cup fresh cilantro, chopped 4g
  • Optional: red chili flakes, for garnish


  • Preheat the oven to 375°F (190°C). Pat the seabass fillets dry with paper towels and season both sides with salt and pepper.
  • In a large oven-proof skillet, heat the coconut oil over medium-high heat. Once hot, add the seabass fillets, skin-side down, and cook for about 3 minutes until the skin is crispy.
  • Flip the fillets and transfer the skillet to the preheated oven. Bake the seabass for about 10 minutes, or until the fish flakes easily with a fork.
  • While the fish is baking, prepare the coconut curry sauce. In a saucepan, whisk together the coconut milk, curry powder, turmeric, garlic powder, ground ginger, fish sauce, erythritol, and lime juice. Bring to a simmer over medium heat, stirring frequently.
  • Continue to cook the sauce until it thickens slightly, about 5 minutes. Remove from heat and stir in the chopped cilantro.
  • Once the seabass is cooked, remove it from the oven and let it rest for a few minutes.
  • Serve the seabass fillets with a generous portion of the coconut curry sauce spooned over the top. Garnish with red chili flakes if desired.


Ensure your fish is sustainably sourced to support ethical fishing practices.
Adjust the level of spice in the coconut curry sauce to your preference by adding more or less curry powder or red chili flakes.
The erythritol can be substituted with another keto-friendly sweetener if desired.
For an extra touch of freshness, serve with a side of steamed low-carb vegetables like cauliflower or zucchini.


Calories: 380kcalCarbohydrates: 5gProtein: 34gFat: 25gFiber: 2gNet Carbs: 3g
Keyword Coconut Curry Sauce, Keto Chilean Seabass, Keto Fish Recipe, Low-Carb Dinner
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