The white stuff on salmon is called albumin. Albumin is a protein that exists in the fish in liquid form when it’s raw that coagulates and becomes semi-solid when you subject the salmon to heat when cooking. As the meat cooks, the coagulated albumin gets squeezed out and becomes a white coating.
The more aggressively you cook your salmon the more albumin will appear on its surface.
Think of what happens when you wring out a wet towel. The water inside the fibers of the cloth is pushed out as you squeeze the fibers closer together. The same principle applies to salmon. As salmon cooks, the flesh contracts, pushing out albumin to the fillet’s surface. The higher the heat, the more quickly the flesh contracts, and the more albumin becomes visible.
To have as little albumin as possible visible on your finished dish, follow these guidelines:
- Cook your salmon at a lower temperature for a longer amount of time. It’s gentler on the fillet, resulting in a super-tender piece of fish with less nasty white stuff.
- If you are searing salmon (and fish in general), always do so with the skin side down. The skin acts as a protective barrier between the fish and the hot metal pan. **TIP: Even if you plan on taking the skin off, cook your fish skin-side down for 90% of the way, turn off the heat, and then flip the fish so the skinless side cooks on the pan’s residual heat.
- Don’t overcook your salmon. You want it medium to medium-rare in the center, still a bit translucent. Overcooking salmon is the easiest way to get albumin everywhere. **TIP: When you can push on the top of your salmon with a fork, and the the layers of flesh separate easily and seem moist, your fish is finished cooking.
Thanks to my friends at Epicurious for the cooking tips! #ThisGirlLovesToEat
You might be able to tell I’m obsessed with my air fryer. It’s so stinkin’ easy to use, clean up, and it’s great for healthy cooking! The best part of having the air fryer is that the possibilities with it are endless. All I’ve had to do so far is go to Google for recipe inspiration. Today’s ingredient: raw shrimp.
Coconut Shrimp with Honey Lime Sauce
- 1/2 Cup Bob’s Red Mill Paleo Baking Flour
- 1+1/2 tsp Freshly Ground Black Pepper
- 2 Large Eggs (I use Eggland’s Best)
- 2/3 Cup Unsweetened Flaked Coconut
- 1/3 Cup Panko Crumbs
- 24 Medium Peeled, Deveined Raw Shrimp, Tail-on
- Olive Oil Cooking Spray
- 1/2 tsp Kosher Salt
- 1/4 Cup Honey
- 1/4 Cup Lime Juice
- 1 Serrano Chile, thinly sliced
- 2 tsp Chopped Fresh Cilantro (Optional)
Stir together flour and pepper in a shallow dish. Lightly beat eggs in a second shallow dish. Stir together coconut and Panko in a third shallow dish. Holding each shrimp by the tail, dredge shrimp in flour mixture, making sure not to coat tail; shake off excess. Dip in egg, allowing any excess to drip off. Dredge in coconut mixture, pressing to adhere. Coat shrimp well with cooking spray.
Place half of the shrimp in air fryer basket in a single layer, and cook at 400°F until golden, 6 to 8 minutes, turning shrimp over halfway through cooking. If you have larger shrimp it may take up to 10 minutes. Season with 1/4 teaspoon of the salt. Repeat with remaining shrimp and salt.
While shrimp cook, whisk together honey, lime juice, and Serrano chile in small bowl. Sprinkle shrimp with cilantro, if desired. Serve with sauce. Note: If you are keeping to a Keto lifestyle, skip the honey based sauce and just squeeze a bit of lime juice on instead.
Serving size 6 shrimp. #ThisGirlLovesToEat
Nutrition Information per serving (Shrimp only – no sauce): Calories 213 Fat 11 Carbs 9 Protein 14
Recipe adapted from Cooking Light Magazine
I just ate my first true #CheatMeal since going Keto 4 months ago. 3 huge, luscious, cheesy, hand tossed pieces of pizza from my favorite neighborhood pizza place, #NorthwoodPizza. I loved all 3 of them but I couldn’t feel any worse about myself right now. #ThisGirlLovesToEat
I don’t feel bad about myself for eating the pizza. I wanted it so I ate it. I feel bad about myself because I’ve reprogrammed my body to not overeat carbs and now my body feels awful. I’m bloated, I have a stomach ache and my digestion is all out of whack. Tonight just proves Keto is working for me. It’s time to go right back to adapting my favorite cheats so they work FOR my body, not against it.
One of my very favorite meals is deep fried buffalo shrimp eaten alone or in tacos. My take on this recipe, from Delish, allows me to get my buffalo shrimp fix without destroying my diet goals or the improved way my body functions and feels.
Buffalo Shrimp Lettuce Wraps
- 1 TBLS Butter
- 2 Cloves Garlic, minced
- 1/4 Cup Hot Sauce, I prefer Frank’s Red Hot
- 1 TBLS Extra-Virgin Olive Oil
- 1 Pound Shrimp, peeled & deveined with tails removed
- Kosher Salt
- Freshly Ground Black Pepper
- 1 Head Romaine, leaves separated
- 1/2 Small Red Onion, finely chopped
- 1 Rib Celery, finely chopped
- 1/2 Cup Blue Cheese, crumbled
- 1/2 Ripe Avocado Chopped (optional)
- Ranch Dressing (optional)
- Make buffalo sauce: In a small saucepan over medium heat, melt butter. When melted completely, add garlic and cook until fragrant, 1 minute. Add hot sauce and stir to combine. Turn heat to low while you cook the shrimp.
- Make shrimp: In a large skillet over medium heat, heat oil. Add shrimp and season with salt and pepper. Cook, flipping halfway, until pink and opaque on both sides, about 2 minutes per side. Turn off heat and add the buffalo sauce, tossing to coat.
- Assemble wraps: Add a small scoop of shrimp to the center of a romaine leaf, then top with red onion, celery, avocado (if desired), and blue cheese. Drizzle with additional Hot Sauce and Ranch Dressing if desired.
After accomplishing my goal of losing the 33 pounds that 3 foot surgeries and 5 breast surgeries (for a total of 8 in a 5 year span) piled on me, in just 12 weeks, it’s become second nature to convert my regular recipes into #KetoFriendly versions.
See how this quick & easy version of crab cakes compares versus other preparations in terms of net carbs per serving of 1 crab cake:
- Whole Wheat Breadcrumbs – 15 g carbs
- Panko – 11 g carbs
- Almond Meal (or Almond Flour but not super-finely ground) – 1.5 g of carbs
Quick Keto Crab Cakes
- 1 Large Egg
- 2 TBLS Mayonnaise
- 2 tsp Dijon Mustard
- 1/4 tsp Ground Pepper
- Pinch of Salt
- Pinch of Cayenne Pepper
- 1/4 Cup Chopped Scallions
- 12 oz Jumbo Lump Crabmeat, drained and picked over
- 1/2 Cup Almond Meal (or Regular Grind Almond Flour)
- 2 TBLS Extra Virgin Olive Oil
- Lime Wedges
Whisk egg, mayonnaise, mustard, pepper, salt, and cayenne pepper in a medium bowl. Squeeze in the juice from one wedge of lime and whisk until well combined. Stir in scallions and almond meal. Fold in the crab. Form the mixture into four patties.
Heat oil in large skillet over medium-high heat until shimmering. Add the crab cakes and cook, turning once, until golden brown, 4 to 5 minutes per side. Serve with lime wedges and cilantro lime aioli (if desired).
Serving size: 1 Crab Cake Calories 265 / Fat 15 g / Carbs 1.5 g / Protein 22 g
Cilantro Lime Aioli
- 1/3 Cup Fresh Cilantro
- Juice and Zest of 1 medium Lime
- A drop or 3 😉 Franks Red Hot (or your favorite) Hot Sauce
- 1 tsp Ground Cumin
- 3/4 Cup Mayonnaise
- 1 Large Clove Garlic
Combine all ingredients in your blender container and process until well combined.
Serving size: 1 TBLS Calories 100 / Fat 11 g / Carbs 0 g / Protein 0 g