On a low-carb day, I’ll typically boost my protein and fat intake a little. This is another quick, tasty favorite. Simply soft boil an egg in gently boiling water for about 3 minutes. While the egg is cooking, get a small frying pan hot, splash in a little olive oil, and sear off your 3 oz portion of fish. (I always season my protein before putting it in the pan). When you are searing your protein, you want to leave it undisturbed until you get the Maillard effect, or “browning” of the protein. This totally intensifies the flavor of your fish. Don’t be tempted to move it around. You will see the protein start to change color along the side, and after a minute or so on high heat, it will easily unstick from the pan without breaking. While that is cooking, your egg is most likely done, so pull it out and run it under some cold water. Let that sit while you gather up a few leafy greens with 2 or 3 sliced grape tomatoes and a tablespoon of diced orange bell pepper. Toss these in a small bowl with some salt, fresh squeezed lemon and olive oil and a few capers, and put it on your plate. Make sure you turn your fish onto all 4 sides while you’re doing this, and don’t overcook. It will melt in your mouth if brought to medium rare, about 4 minutes maximum. Pull the fish from the pan and let it sit for a minute so the juices distribute throughout. Meanwhile peel and section your egg. Plate the egg with the salad, cut your fish and fan that against both, crack some fresh pepper, and you’re ready to enjoy a fabulous meal for 1! 🙂
