Delicious Keto Chilean Seabass Recipe with Cucumber and Dill Yogurt Sauce – Easy & Healthy

Discover the Delights of Keto Chilean Seabass with Cucumber and Dill Yogurt Sauce

Embark on a culinary journey that marries the simplicity of the keto lifestyle with the sophistication of fine dining. Our Keto Chilean Seabass with Cucumber and Dill Yogurt Sauce is a dish that promises to tantalize your taste buds while adhering to your low-carb, high-fat dietary needs. This recipe is not just a meal; it’s an experience that showcases the versatility of keto cooking and the potential for incredible flavor within the diet’s guidelines.

Imagine a perfectly cooked seabass fillet, its flaky texture and rich flavor complemented by a cool, herby yogurt sauce. This dish is a testament to the fact that keto meals can be both indulgent and healthy. Whether you’re a seasoned keto enthusiast or new to this way of eating, this recipe is sure to impress.

Keto Chilean Seabass with Cucumber and Dill Yogurt Sauce

The Story Behind This Keto-Friendly Creation

The inspiration for this Keto Chilean Seabass with Cucumber and Dill Yogurt Sauce stems from a desire to create a dish that is both nutritionally balanced and bursting with flavor. The keto diet often emphasizes the importance of fat and protein, but that doesn’t mean we should neglect the power of fresh herbs and vegetables to elevate a dish.

Chilean Seabass, also known as Patagonian Toothfish, is a fantastic choice for keto dieters due to its high-fat content and substantial protein. It’s a fish that stands up well to a variety of cooking methods, making it a versatile ingredient in your keto kitchen. The full-fat Greek yogurt provides a creamy base for our sauce, while the cucumber adds a refreshing crunch, and the dill offers a burst of herby brightness. Together, these ingredients create a balanced dish that’s not only keto-friendly but also incredibly satisfying.

The use of olive oil not only helps to achieve that irresistible crispy skin on the seabass but also contributes healthy fats, which are a cornerstone of the keto diet. Lemon zest and juice bring a touch of acidity to the dish, cutting through the richness and balancing the flavors. This recipe is a celebration of how high-fat, low-carb ingredients can come together to create a meal that’s both nutritious and delicious.

Preparing Keto Chilean Seabass

Mastering the Method: Tips for Perfect Keto Chilean Seabass

Let’s dive into the nuances of cooking the perfect Chilean Seabass. **The key to a beautifully cooked seabass is in the sear**. Achieving that golden, crispy skin starts with patting the fillets dry and getting your skillet just hot enough to sizzle without smoking. Use a high-quality olive oil for the best results.

When you transfer your skillet to the oven, it’s crucial to monitor the fish closely. Overcooking can lead to dryness, so aim for that sweet spot where the fish is just cooked through and flakes easily. Remember, the fish will continue to cook slightly after it’s removed from the oven, so allow it to rest for a few minutes before serving.

For the cucumber and dill yogurt sauce, consistency is key. You want a sauce that’s creamy but not too thick, with pieces of cucumber that are diced finely enough to complement the fish without overpowering it. Fresh dill is a must – it provides a burst of flavor that dried dill simply can’t match. Combine all the ingredients thoroughly and let them mingle in the fridge while the fish cooks. This resting time allows the flavors to meld together beautifully.

Keto Chilean Seabass Ready to Serve

Variations to Spice Up Your Seabass

Mediterranean Twist

For a Mediterranean take on this dish, incorporate capers and olives into the yogurt sauce. The briny flavors will add complexity and a touch of the sea. You can also sprinkle some feta cheese on top for an extra layer of richness.

Avocado Crema

Swap out the yogurt for mashed avocado to create a lush, keto-friendly crema. Add lime juice instead of lemon, and a pinch of chili flakes for some heat. This variation adds a Mexican flair that pairs beautifully with the buttery seabass.

Asian Fusion

Create an Asian-inspired sauce by using coconut yogurt as a base and adding grated ginger, a splash of tamari, and a hint of sesame oil. This version gives a nod to the flavors of the East and works wonderfully with the delicate taste of seabass.

Substitutions for Dietary Needs and Preferences

For those who are dairy-free, replacing the Greek yogurt with a plant-based alternative like coconut yogurt is an excellent way to maintain the creamy texture of the sauce while sticking to your dietary restrictions. Coconut yogurt is also high in healthy fats, making it a great keto option.

If olive oil isn’t your preference or you’re looking to add a different flavor profile, avocado oil is a fantastic substitute. It has a high smoke point, making it ideal for searing, and it’s also rich in monounsaturated fats which are beneficial for heart health.

For a different herbaceous note, try substituting fresh basil or mint for dill. Each brings a unique flavor that can transform the dish while still complementing the mild taste of the seabass.

Frequently Asked Questions

Question Answer
Can I use frozen Chilean Seabass for this recipe? Yes, you can use frozen seabass. Just ensure it’s fully thawed and patted dry to achieve the best sear.
Is it possible to overmix the yogurt sauce? It’s best to mix until just combined to prevent the sauce from becoming too watery.
Can I make the yogurt sauce ahead of time? Yes, making the sauce ahead of time allows the flavors to develop. It can be stored in the fridge for up to 2 days.
What can I serve with this dish to keep it keto-friendly? Consider a side of sautéed spinach or a fresh arugula salad with a vinaigrette dressing.
How do I know when the seabass is perfectly cooked? The fish should flake easily with a fork and have a translucent center.

By following these tips and variations, you can enjoy a delicious and nutritious Keto Chilean Seabass with Cucumber and Dill Yogurt Sauce that fits perfectly within your keto lifestyle. Experiment with the suggestions, and don’t hesitate to get creative with your own ideas to keep your keto journey exciting and flavorful.

Keto Chilean Seabass with Cucumber and Dill Yogurt Sauce

Savor the exquisite taste of the ocean with this Keto Chilean Seabass recipe, perfectly paired with a refreshing cucumber and dill yogurt sauce. A harmonious blend of delicate fish and herby, tangy flavors that's sure to impress while keeping things low-carb and keto-friendly.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner
Cuisine Chilean, Keto
Servings 4 servings
Calories 345 kcal


  • Ovenproof skillet
  • Mixing bowl
  • Cutting board
  • Chef’s knife
  • Measuring spoons and cups
  • Grater


  • 4 fillets Chilean Seabass (6 oz each / 170g each)
  • 2 tbsp olive oil (30ml)
  • ½ tsp sea salt (2.5g)
  • ¼ tsp black pepper (1g)
  • 1 cup plain Greek yogurt (full-fat, 245g)
  • ½ cucumber finely diced (about 150g)
  • 2 tbsp fresh dill chopped (6g)
  • 1 tbsp lemon juice (15ml)
  • 1 garlic clove minced (3g)
  • Zest of 1 lemon


  • Preheat the oven to 400°F (200°C).
  • Pat the Chilean Seabass fillets dry with paper towels and season both sides with sea salt and black pepper.
  • Heat a large ovenproof skillet over medium-high heat and add the olive oil.
  • Once the oil is hot, add the Seabass fillets skin-side down and sear for 3-4 minutes until the skin is crisp.
  • Flip the fillets and transfer the skillet to the preheated oven. Bake for about 10 minutes, or until the fish flakes easily with a fork.
  • While the fish is cooking, prepare the cucumber and dill yogurt sauce by combining the Greek yogurt, diced cucumber, chopped dill, lemon juice, minced garlic, and lemon zest in a bowl. Stir until well combined and refrigerate until ready to serve.
  • Once the fish is done, remove it from the oven and let it rest for a couple of minutes.
  • Serve the Chilean Seabass hot with a generous dollop of the cucumber and dill yogurt sauce on top.


For best results, use sustainably sourced Chilean Seabass. Adjust the cooking time based on the thickness of the fillets. The cucumber and dill yogurt sauce can be made in advance and stored in the refrigerator for up to 2 days. If you're dairy-free, you can substitute the Greek yogurt with a dairy-free alternative like coconut yogurt.


Calories: 345kcalCarbohydrates: 4gProtein: 34gFat: 22gFiber: 1gNet Carbs: 3g
Keyword Chilean Seabass, Cucumber, Dill Yogurt Sauce, High Fat, Keto, Low-Carb
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