The Best 50 High-Protein/Low-Carb/Sugar Free Southern Fish Recipes

You can keep Southern flavor and still stick to High-Protein/Low-Carb/Sugar Free Southern Fish Recipes . This roundup packs 50+ Southern-style ideas that lean on bold spice, a little smoke, bright citrus, fresh herbs, and buttery finishes, without the heavy breading or sweet sauces.

You’ll see simple ways to keep things low-carb and sugar free, like skipping cornmeal coatings, using no-sweetener rubs, and swapping in monk fruit or allulose only when a touch of sweetness helps (or going with none at all). These recipes work with popular fish, like catfish, redfish, snapper, salmon, trout, tilapia, and shrimp-friendly flavors if you like to mix it up.

Most of these cook great on a gas, charcoal, or pellet grill, and an indoor grill pan works too when the weather won’t cooperate. Macros are always estimates and can change with fish size, oil or butter used, and brand labels, so treat them as a helpful guide, not a promise.

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Before you grill: simple rules for juicy fish with great Southern flavor

Great grilled fish isn’t hard, but it does punish shortcuts. A few small habits keep fish juicy, stop it from sticking, and build that Southern-style punch without sugar, flour, or heavy breading. Start with a smart cut, season it the right way, and cook it just until it’s done.

If you’re eating fish for protein goals, portion size matters. Most people do well with 5 to 8 ounces of fish per serving (weigh it raw). Pair it with low-carb sides that still feel like a full plate, like vinegar slaw, grilled okra or zucchini, or cauliflower mash with butter and garlic.

High-protein, low-carb basics that make every recipe work

First, pick the right fish for the method. Firm fish holds together on grates and takes bold seasoning well. Think salmon, redfish, snapper, mahi-mahi, tuna, or catfish. Delicate fish flakes fast, so it needs more support. Think tilapia, flounder, sole, or trout. If you’re new to grilling fish, start firm, you’ll get a better win rate.

A quick dry brine is one of the easiest ways to get juicy fish with strong flavor. Salt the fish lightly (about 1/2 teaspoon kosher salt per pound), then chill it 15 to 30 minutes. This seasons deeper and helps the surface firm up. After that, pat it very dry with paper towels. Dry fish browns better, sticks less, and doesn’t steam on the grill.

Sticking is usually a heat and prep problem, not bad luck. Preheat your grill well, then clean and oil the grates. A simple trick is to dip a folded paper towel in a high-heat oil (like avocado oil), hold it with tongs, and wipe the grates right before the fish goes down. Also oil the fish itself, not just the grill, a thin coat helps.

If you’re grilling delicate fillets, give yourself support:

Use a fish basket for easy flipping.
Use foil packets when you want zero sticking and extra moisture (also great for lean white fish).
For skin-on fish, start skin-side down and leave it alone until it releases.

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Basic	What to do	Why it works (high-protein, low-carb)
Match fish to method	Use firm fish for direct grilling (salmon, redfish, snapper, mahi-mahi, tuna, catfish). Use delicate fish with support (tilapia, flounder, sole, trout).	Firm fish stays intact, takes heat well, and holds seasoning, so you keep protein on the plate, not stuck to the grates.
Quick dry brine	Salt lightly (about 1/2 teaspoon kosher salt per pound), chill 15 to 30 minutes, then pat very dry.	Salt seasons deeper and firms the surface, drying helps browning and keeps the fish juicy without added carbs.
Dry before heat	After brining (or right before cooking), blot with paper towels until the surface feels dry.	Dry fish browns faster, sticks less, and avoids steaming, better texture with no breading needed.
Prep heat and grates	Preheat well, clean grates, then oil them right before cooking. Use a folded paper towel dipped in high-heat oil (like avocado oil), wipe with tongs.	Hot, oiled grates reduce sticking, so you don’t need sugary glazes or flour to “save” the fish.
Oil the fish too	Brush or rub on a thin coat of high-heat oil.	Adds a nonstick layer and helps seasoning cling, keeps carbs at zero and flavor high.
Support delicate fillets	Use a fish basket for easy flipping, or foil packets for moist cooking and zero sticking.	Prevents breakage and sticking, so you don’t have to add carb-heavy coatings.
Use skin as a “barrier”	For skin-on fish, start skin-side down and leave it alone until it releases.	The skin protects the flesh, helps clean release, and gives you crisp texture without extra carbs.

Marinades can help, but timing matters. Acid (lemon, lime, vinegar) can turn fish soft if it sits too long. Keep it simple: 10 to 20 minutes for most fish, then grill. If you want bigger citrus flavor, save some for a squeeze at the end.

Keep these sugar-free Southern staples on hand for easy flavor:

Cajun or Creole seasoning (no sugar added)
Hot sauce
Yellow mustard or Dijon
Smoked paprika
Garlic (fresh or granulated)
Lemon and lime
Dill and parsley
Butter
Olive oil (lower heat) and avocado oil (high heat)

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Topic	What to do	Timing	Notes
Marinades and fish	Use simple marinades, go light on acid	10 to 20 minutes for most fish	Acid (lemon, lime, vinegar) can make fish soft if it sits too long; for stronger citrus taste, add a squeeze at the end
Cajun or Creole seasoning (no sugar added)	Season before grilling	Right before cooking	Check labels for added sugar
Hot sauce	Add to marinades or brush on	10 to 20 minutes max if used in a marinade	Great for heat without sugar
Yellow mustard or Dijon	Use as a quick binder for spices	Right before cooking	Helps seasoning stick, adds tang without sugar
Smoked paprika	Mix into rubs or butter	Right before cooking	Adds smoky flavor without sweetness
Garlic (fresh or granulated)	Add to rubs, butter, or quick marinades	Right before cooking, or up to 20 minutes in marinade	Fresh garlic can get sharp if it sits long in acid
Lemon and lime	Use in short marinades, finish with juice	10 to 20 minutes for marinade, squeeze after grilling	Finish-squeeze gives big flavor without softening the fish
Dill and parsley	Sprinkle on at the end, or mix into butter	Best at the end	Fresh herbs stay brighter when added after heat
Butter	Melt and brush on, or finish with a pat	During and after grilling	Boosts flavor and keeps fish moist
Olive oil (lower heat) and avocado oil (high heat)	Oil the fish and grates	Before grilling	Olive oil works best on lower heat; avocado oil holds up better on high heat

Food safety and doneness, so you do not overcook it

Fish goes from perfect to dry fast, so don’t guess. Use an instant-read thermometer and pull it at the right temp. The safe target for most fish is 145 F in the thickest part. If you like salmon softer and a bit silky, many cooks pull it at 125 to 130 F and let carryover heat finish the job. For shrimp, cook until opaque and firm, usually 135 to 145 F.

Thickness matters more than the clock. As a quick guide for direct grilling over medium-high heat:

1/2-inch fillet: about 2 to 3 minutes per side
1-inch fillet: about 4 to 5 minutes per side
1 1/2-inch cut (salmon or tuna): about 5 to 7 minutes per side, depending on your doneness

Try to flip only once. If the fish fights you, it’s not ready. Give it another 30 to 60 seconds and try again. That “release” is your signal that the surface has browned and will lift cleanly.

After cooking, let fish rest 2 to 3 minutes. That short rest helps juices settle so your first bite stays moist. While it rests, finish like a Southern cook: a pat of butter, a squeeze of lemon, a spoon of garlic-herb pan juices from a foil packet, or a few shakes of hot sauce.

If you’re building plates for high protein and low carbs, keep the math simple. Start with a solid portion of fish (again, 5 to 8 ounces), then add one low-carb side and one fresh, crunchy side. Slaw, grilled vegetables, and cauliflower mash keep it filling without pushing carbs up.

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Item	Food-safe or target internal temp (thickest part)	Cook time guide (direct grilling, medium-high heat)	Visual cues	Rest	Finish ideas
Most fish	145 F	Use thickness guide below	Flip once, it should release cleanly when ready	2 to 3 minutes	Butter, lemon, garlic-herb juices, hot sauce
Salmon (softer, silky)	125 to 130 F (then carryover heat)	Use thickness guide below	Flesh turns opaque, still moist in center	2 to 3 minutes	Butter and lemon
Shrimp	135 to 145 F	Not time-based, pull when temp hits range	Opaque and firm	Not needed	Lemon, hot sauce
1/2-inch fillet	Use fish temp above	2 to 3 minutes per side	Should lift without sticking	2 to 3 minutes	As above
1-inch fillet	Use fish temp above	4 to 5 minutes per side	Browning, clean release	2 to 3 minutes	As above
1 1/2-inch cut (salmon or tuna)	Use fish temp above	5 to 7 minutes per side (based on doneness)	Clean release, center matches your doneness	2 to 3 minutes	As above

Iconic Southern grilled fish and seafood (sugar free, low-carb)

Southern grilled fish hits different when you keep it simple, hot, and well-seasoned. This set of recipes leans on the classics: blackened spice, lemon-butter sauces, herb-heavy marinades, and a few smart low-carb twists that keep sugar out without making dinner feel “diet.”

Each recipe below is built for big flavor, solid protein, and low net carbs. Use a thermometer when you can, pull fish as soon as it flakes, and let it rest for a couple of minutes so the juices stay put.

Whole Grilled Redfish with Salsa Verde

This whole grilled redfish eats like a backyard seafood boil, bright, salty, and herb-loaded, but clean and low-carb.

Ingredients (2 servings)

1 whole redfish (about 2 lb), scaled and gutted
1 tbsp avocado oil (or olive oil)
1 tsp kosher salt
1/2 tsp black pepper
1 lemon, sliced into rounds
2 tbsp chopped parsley
1 tbsp chopped cilantro (optional)
1 tbsp capers, drained
1 small garlic clove, grated (or 1/2 tsp garlic powder)
2 tbsp olive oil (for salsa verde)
1 tbsp fresh lemon juice (from about 1/2 lemon)

Directions

Preheat grill to medium-high (about 400 F). Clean and oil the grates well.
Pat the fish dry. Score each side with 3 shallow slashes, cutting to the bone.
Rub fish all over with 1 tbsp oil, then season with salt and pepper (get some into the scores).
Stuff the cavity with a few lemon slices and a pinch of parsley (optional but nice).
Grill with the lid closed, 6 to 8 minutes per side, depending on thickness. Flip carefully with two spatulas.
Cook until the thickest part hits 145 F and the flesh flakes easily. Rest 2 to 3 minutes.
While it grills, stir together parsley, cilantro (if using), capers, garlic, 2 tbsp olive oil, and 1 tbsp lemon juice.
Serve fish with salsa verde spooned over the top and extra lemon on the side.

Macro estimate (per serving): ~390 calories, 48 g protein, 1 g net carbs, 20 g fat.

Classic Trout Amandine (Grilled Version)

This grilled trout amandine keeps the buttery almond crunch you want, without any flour or breadcrumbs.

Ingredients (2 servings)

2 trout fillets (about 6 oz each), skin-on if possible
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp avocado oil (for the fish)
3 tbsp unsalted butter
1/3 cup sliced almonds
1 tbsp fresh lemon juice
1 tbsp chopped parsley
1 lemon, cut into wedges (for serving)

Directions

Preheat grill to medium-high. If using a grill-safe skillet, preheat it on the grates.
Pat trout dry, then season with salt and pepper. Brush with 1 tbsp oil.
Toast almonds in a grill-safe skillet over medium heat, stirring often, 2 to 4 minutes until golden.
Add butter to the skillet and let it melt and foam. Cook 1 to 2 minutes until it smells nutty and turns light brown.
Pull skillet off direct heat (or move to a cooler zone), then stir in lemon juice and parsley.
Grill trout skin-side down first, lid closed, 3 to 4 minutes.
Flip carefully and grill 1 to 2 minutes more, just until it flakes (aim for 140 to 145 F).
Plate trout and spoon brown butter almonds over the top. Finish with lemon wedges.

Macro estimate (per serving): ~520 calories, 38 g protein, 4 g net carbs, 39 g fat.

Blackened Catfish with Mango Avocado Salsa

You get the classic blackened crust, then cool it down with a salsa that’s heavy on avocado and lime, with mango kept small (or skipped).

Ingredients (2 servings)

2 catfish fillets (about 7 oz each)
1 tbsp avocado oil (for the fish)
1 tbsp unsalted butter (optional, for richer blackening)
1 tbsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp kosher salt
1/2 tsp black pepper
1/4 to 1/2 tsp cayenne pepper (to taste)
1 avocado, diced
1/4 cup diced mango (optional for sugar-free, keep it small)
2 tbsp finely diced red onion
1 tbsp chopped cilantro
1 tbsp fresh lime juice
1 tbsp diced jalapeño (optional)

Directions

Preheat grill to medium-high. If using cast iron on the grill, place it over direct heat to preheat 5 to 8 minutes.
Mix paprika, onion powder, garlic powder, thyme, oregano, salt, pepper, and cayenne.
Pat catfish dry, brush with oil, then coat all over with the blackening mix.
For cast iron: add butter (or a small extra splash of oil), then sear fish 2 to 3 minutes per side until charred and cooked through.
For grates: grill 3 to 4 minutes per side, flipping once, until fish flakes and reaches 145 F.
Stir together avocado, mango (if using), onion, cilantro, lime juice, and jalapeño. Add a pinch of salt if needed.
Serve catfish topped with salsa and extra lime.

Macro estimate (per serving, with optional mango): ~460 calories, 41 g protein, 5 to 9 g net carbs, 29 g fat. Net carbs depend mostly on mango amount.

Grilled Grouper with Lemon-Butter Sauce

Grouper is mild and lean, so the trick is quick cooking and a buttery finish that protects it from drying out.

Ingredients (2 servings)

2 grouper fillets (about 7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
1 tsp lemon zest
3 tbsp unsalted butter
2 tbsp fresh lemon juice
1 tbsp chopped parsley
1 small garlic clove, grated (optional)

Directions

Preheat grill to medium-high (about 400 F). Oil the grates well.
Pat grouper dry, brush with oil, then season with salt, pepper, and lemon zest.
Grill grouper 3 to 4 minutes with the lid closed.
Flip carefully and grill 2 to 3 minutes more, just until it flakes (145 F in the thickest part).
While it cooks, make sauce in a small grill-safe saucepan or a sturdy foil cup set on the grill.
Melt butter, then stir in lemon juice, parsley, and garlic (if using). Keep warm, don’t boil hard.
Rest fish 2 minutes, then spoon lemon-butter sauce over the top.

Macro estimate (per serving): ~430 calories, 44 g protein, 1 g net carbs, 27 g fat.

Cajun Grilled Catfish with Creole Butter

This one tastes like a fish camp special, smoky Cajun spice with a garlicky Creole butter that melts into every bite.

Ingredients (2 servings)

2 catfish fillets (about 7 oz each)
1 tbsp avocado oil
1 tbsp lemon juice
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp kosher salt
1/4 tsp black pepper
1/8 to 1/4 tsp cayenne pepper (to taste)
3 tbsp unsalted butter, melted
1 small garlic clove, minced
1 tsp hot sauce (vinegar-based)
1 tsp lemon zest (or a squeeze of lemon at the end)

Directions

Preheat grill to medium-high and oil the grates.
Stir paprika, garlic powder, onion powder, oregano, thyme, salt, pepper, and cayenne.
Brush catfish with oil and lemon juice, then coat with the Cajun seasoning. Let it sit 10 minutes while the grill heats.
Grill 3 to 4 minutes per side, lid closed, until fish flakes and reaches 145 F.
Mix melted butter, garlic, hot sauce, and lemon zest.
During the last 1 to 2 minutes of grilling, brush fish lightly with Creole butter to avoid scorching the garlic.
Serve with extra Creole butter on the side for dipping.

Macro estimate (per serving): ~520 calories, 41 g protein, 1 g net carbs, 39 g fat.

Cedar Plank Salmon with Blackberry Sauce

Cedar plank salmon brings gentle smoke, then a tart blackberry sauce gives you that “fancy” finish without piling on sugar.

Ingredients (2 servings)

1 cedar plank (untreated)
2 salmon fillets (about 7 oz each), skin-on
1 tbsp avocado oil
3/4 tsp kosher salt
1/2 tsp black pepper
1 tsp smoked paprika (optional)
1 cup blackberries (fresh or frozen)
1 tbsp fresh lemon juice
Pinch of salt
1 to 2 tsp monk fruit or allulose (optional, to taste)
1 tbsp water (only if needed to start the simmer)

Directions

Soak the cedar plank in water for at least 1 hour (2 hours is better), then drain.
Preheat grill to medium (about 350 to 375 F) for indirect cooking. Keep one burner off, or bank coals to one side.
Pat salmon dry, rub with oil, then season with salt, pepper, and paprika (if using).
Place salmon skin-side down on the plank. Set plank over indirect heat, lid closed.
Grill 18 to 25 minutes, depending on thickness, until salmon reaches 125 to 130 F for medium or 140 to 145 F for firmer.
Simmer blackberries, lemon juice, and a pinch of salt in a small saucepan on the grill (or stovetop) for 6 to 10 minutes until saucy. Add sweetener if you want it less tart.
Strain if you prefer a smooth sauce, or keep it rustic.
Spoon blackberry sauce over salmon right before serving.

Macro estimate (per serving, with sauce): ~520 calories, 42 g protein, 5 to 8 g net carbs, 34 g fat. Net carbs vary with berry portion and sweetener choice.

Nashville Hot Grilled Salmon

This brings Nashville heat without the sugar, and the key move is basting after grilling so the spices don’t burn.

Ingredients (2 servings)

2 salmon fillets (about 7 oz each)
1 tbsp avocado oil (for the fish)
3/4 tsp kosher salt
1/2 tsp black pepper
3 tbsp unsalted butter
1 1/2 tsp cayenne pepper (adjust to taste)
1 tsp paprika
1/2 tsp garlic powder
1/4 tsp onion powder
1 tbsp hot sauce (sugar-free, vinegar-based)
1 tsp apple cider vinegar (optional, for extra tang)

Directions

Preheat grill to medium-high and oil the grates.
Pat salmon dry, rub with oil, then season with salt and pepper.
Grill salmon skin-side down first, lid closed, 5 to 7 minutes.
Flip and grill 2 to 4 minutes more, until it hits your target (125 to 130 F for softer, 140 to 145 F for firm).
While salmon grills, melt butter in a small saucepan (or foil cup) over low heat.
Whisk in cayenne, paprika, garlic powder, onion powder, hot sauce, and vinegar (if using). Keep warm, don’t let it scorch.
Remove salmon from the grill, then spoon Nashville hot butter over the top.
Rest 2 minutes and serve with crunchy slaw or grilled greens.

Macro estimate (per serving): ~560 calories, 42 g protein, 1 g net carbs, 42 g fat.

Grilled Snapper with Fresh Turmeric Marinade

Turmeric, ginger, and lime give snapper a sunny, punchy flavor that still feels right next to a Southern-style grilled plate.

Ingredients (2 servings)

2 snapper fillets (about 7 oz each)
1 tbsp avocado oil
1 tbsp fresh lime juice
1 tsp grated fresh turmeric (or 1/2 tsp ground turmeric)
1 tsp grated fresh ginger
1 garlic clove, grated
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp chopped cilantro or parsley (for finishing)
Lime wedges (for serving)

Directions

Preheat grill to medium-high and oil the grates.
Stir oil, lime juice, turmeric, ginger, garlic, salt, and pepper.
Coat snapper with marinade and let it sit 10 to 15 minutes (don’t go much longer, lime can soften fish).
Grill 3 to 4 minutes per side, flipping once, until it flakes and reaches 145 F.
Rest 2 minutes, then finish with chopped herbs and lime wedges.

Macro estimate (per serving): ~300 calories, 41 g protein, 1 g net carbs, 13 g fat.

Wood-Fire Herb Trout with Lemon and Garlic

This tastes like a campfire dinner in the best way, herb-scented trout with lemon and garlic tucked right against the flesh.

Ingredients (2 servings)

2 trout fillets (about 6 oz each), or 1 whole trout (about 1 1/2 lb), cleaned
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp chopped parsley
1 tbsp chopped dill
1 tsp fresh thyme leaves (or 1/2 tsp dried thyme)
2 garlic cloves, thinly sliced
1 lemon, thinly sliced into rounds

Directions

Preheat grill to medium-high. If cooking over wood or charcoal, wait until the fire settles into steady heat.
Pat trout dry, rub with oil, then season with salt and pepper.
Mix parsley, dill, and thyme.
For fillets: place fillets in a grill basket, top with garlic slices and lemon rounds.
Grill 3 to 4 minutes, then flip the basket and grill 2 to 3 minutes more, until the fish flakes easily.
For whole trout: stuff cavity with herbs, garlic, and lemon, then grill 6 to 7 minutes per side.
Rest 2 minutes, then squeeze lemon over the top and serve.

Macro estimate (per serving, using 6 oz fillets): ~320 calories, 34 g protein, 1 g net carbs, 19 g fat.

Grilled Red Snapper with Lemon Chive Sauce

This is a clean, restaurant-style snapper plate, with a creamy lemon chive sauce that stays sugar free.

Ingredients (2 servings)

2 red snapper fillets (about 7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
1/3 cup mayonnaise (or 1/3 cup plain Greek yogurt for a lighter option)
1 tbsp fresh lemon juice
1 tsp lemon zest
2 tbsp chopped chives
1 tsp Dijon mustard
Pinch of salt (to taste)

Directions

Preheat grill to medium-high and oil the grates.
Pat snapper dry, rub with oil, then season with salt and pepper.
Grill 3 to 4 minutes per side, flipping once, until it reaches 145 F and flakes.
Stir mayonnaise (or yogurt), lemon juice, lemon zest, chives, Dijon, and a pinch of salt.
Rest fish 2 minutes, then spoon lemon chive sauce over the top or serve on the side.

Macro estimate (per serving, with mayo sauce): ~480 calories, 41 g protein, 1 g net carbs, 34 g fat.

Flounder with Corn and Tasso Maque Choux

Maque choux is pure Southern comfort, and you can keep it low-carb by using less corn and more pepper, celery, and onion.

Ingredients (2 servings)

2 flounder fillets (about 7 oz each)
1 tbsp avocado oil (for the fish)
3/4 tsp kosher salt, divided
1/4 tsp black pepper
2 oz tasso, diced (or 2 oz smoked ham)
1 tbsp unsalted butter
1/4 cup diced onion
1/4 cup diced celery
1/2 cup diced bell pepper (any color)
1/2 cup corn kernels (fresh or frozen)
1/4 cup heavy cream
1 tsp hot sauce (optional)
2 tbsp sliced scallions (for finishing)

Directions

Preheat grill to medium-high. Put a grill-safe skillet on the grates to preheat.
Season flounder with 1/2 tsp salt and pepper, then brush with oil.
In the hot skillet, cook tasso (or smoked ham) 2 minutes to render.
Add butter, onion, celery, and bell pepper, then cook 4 to 6 minutes until softened.
Stir in corn, cream, remaining 1/4 tsp salt, and hot sauce (if using). Simmer 3 to 5 minutes until slightly thick.
Grill flounder in a fish basket, 2 to 3 minutes per side, until it flakes (145 F).
Serve flounder over maque choux and top with scallions.

Macro estimate (per serving): ~520 calories, 44 g protein, 9 to 13 g net carbs, 34 g fat. Most carbs come from the corn.

Grilled Cobia Salad with Corn and Watermelon

This salad keeps the sweet bits small, then balances them with lots of greens and a bright lime vinaigrette.

Ingredients (2 servings)

2 cobia fillets (about 7 oz each)
1 tbsp avocado oil (for grilling)
3/4 tsp kosher salt
1/4 tsp black pepper
4 cups mixed greens
1/4 cup corn kernels (cooked, cooled)
1/2 cup diced watermelon (small dice)
1/4 cup thin-sliced cucumber
2 tbsp sliced red onion (optional)
2 tbsp olive oil (for vinaigrette)
1 1/2 tbsp fresh lime juice
1 tsp Dijon mustard
Pinch of salt and black pepper

Directions

Preheat grill to medium-high and oil the grates.
Pat cobia dry, rub with avocado oil, and season with salt and pepper.
Grill 4 to 5 minutes per side, until it flakes and reaches 145 F. Rest 2 minutes.
Whisk olive oil, lime juice, Dijon, salt, and pepper to make vinaigrette.
Toss greens with cucumber, onion (if using), corn, and watermelon.
Flake cobia into chunks and place on top, then drizzle with vinaigrette.

Macro estimate (per serving): ~450 calories, 46 g protein, 8 to 14 g net carbs, 25 g fat. Net carbs vary most with watermelon and corn amounts.

Bourbon-Glazed Grilled Salmon

This glaze gives you that sweet, glossy bourbon finish using a sugar-free sweetener, and it’s best brushed on at the end.

Ingredients (2 servings)

2 salmon fillets (about 7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/2 tsp black pepper
2 tbsp bourbon
2 tbsp unsalted butter
1 tbsp Dijon mustard
1 tbsp apple cider vinegar
1 to 2 tbsp allulose or monk fruit sweetener (to taste)
Pinch of salt

Directions

Preheat grill to medium-high and oil the grates.
Season salmon with oil, salt, and pepper.
In a small saucepan on the grill (or stovetop), simmer bourbon 1 to 2 minutes.
Add butter, Dijon, vinegar, sweetener, and a pinch of salt. Simmer 3 to 5 minutes until slightly thick and glossy.
Grill salmon 5 to 7 minutes skin-side down, then flip and grill 2 to 4 minutes more.
During the last 1 to 2 minutes, brush glaze over salmon, then pull it off the heat (glazing too early can burn).
Rest 2 minutes and serve with extra glaze.

Macro estimate (per serving): ~590 calories, 42 g protein, 1 to 3 g net carbs, 44 g fat. The alcohol cooks off for many people, but not fully for everyone.

Grilled Whole Red Snapper with Mojo Pickled Fennel

Whole snapper on the grill feels like a special occasion, and the quick-pickled fennel brings crunch and citrusy mojo punch.

Ingredients (2 servings)

1 whole red snapper (about 2 lb), scaled and gutted
1 tbsp avocado oil
1 tsp kosher salt
1/2 tsp black pepper
1/4 cup fresh orange juice
2 tbsp fresh lime juice
2 garlic cloves, minced
1 tsp dried oregano
2 tbsp olive oil
1 fennel bulb, very thinly sliced
1/4 cup apple cider vinegar
1/2 tsp kosher salt (for pickling)
1 tsp allulose (optional, for rounding out the pickle)
1/4 tsp red pepper flakes (optional)

Directions

Stir vinegar, 1/2 tsp salt, allulose (if using), and red pepper flakes. Add fennel and toss. Let it sit 20 to 30 minutes, tossing once.
Preheat grill to medium-high and oil the grates.
Pat snapper dry. Score each side with 3 shallow slashes.
Rub fish with avocado oil, then season with 1 tsp salt and pepper.
Mix orange juice, lime juice, garlic, oregano, and olive oil. Spoon a little over the fish, save the rest for serving.
Grill snapper 6 to 8 minutes per side, lid closed, until the thickest part hits 145 F. Rest 2 to 3 minutes.
Serve with mojo drizzled over the top and pickled fennel piled alongside.

Macro estimate (per serving): ~430 calories, 48 g protein, 4 to 7 g net carbs, 22 g fat. Net carbs come mostly from the citrus and fennel.

Grilled Mahi-Mahi with Brown Sugar Rub

You still get that caramelized, BBQ-style crust, but it’s sugar free thanks to a brown sugar substitute (or you can skip it and go heavier on smoked paprika).

Ingredients (2 servings)

2 mahi-mahi fillets (about 7 oz each)
1 tbsp avocado oil
1 tbsp brown monk fruit or allulose (or omit)
2 tsp smoked paprika (use 1 tbsp if omitting sweetener)
1 tsp chili powder (no sugar added)
1 tsp garlic powder
1/2 tsp onion powder
3/4 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne pepper (optional)
1/4 cup sour cream (optional lime crema)
1 tbsp lime juice (optional lime crema)
Pinch of salt (optional lime crema)

Directions

Preheat grill to medium-high and oil the grates.
Mix brown sweetener (if using), smoked paprika, chili powder, garlic powder, onion powder, salt, pepper, and cayenne (if using).
Pat mahi-mahi dry, rub with oil, then coat evenly with the rub.
Grill 3 to 4 minutes per side, lid closed, until it flakes and reaches 145 F.
If making crema, stir sour cream with lime juice and a pinch of salt.
Rest fish 2 minutes, then serve with a squeeze of lime and optional lime crema.

Macro estimate (per serving, without crema): ~340 calories, 44 g protein, 1 to 2 g net carbs, 15 g fat. With lime crema, add ~70 calories and ~7 g fat per serving.

Southern grilled tacos, sliders, and sandwiches (without the carb overload)

You don’t have to give up taco night or a good handheld sandwich to stay low-carb, sugar-free, and high-protein. The trick is simple: keep the fish seasoned and hot, build crunch with slaw and fresh veg, then use lettuce cups, keto buns, or low-carb tortillas when you want that classic feel. Below are quick Southern-leaning ideas that eat like comfort food, not “diet food”.

Grilled Fish Tacos with Lime Slaw (using Grouper or Snapper)

Ingredients (2 servings)

2 grouper or snapper fillets (6 oz each)
1 tbsp avocado oil
2 tsp sugar-free fish seasoning (or Cajun seasoning)
2 cups bagged slaw mix
3 tbsp mayonnaise
1 1/2 tbsp fresh lime juice
2 tbsp chopped cilantro
6 large butter lettuce leaves (wrap option) or 4 low-carb tortillas

Directions

Heat grill to medium-high and oil grates. Brush fish with oil, season on both sides.
Grill 3 to 4 minutes per side, until it flakes and hits 145 F. Rest 2 minutes.
Mix slaw, mayo, lime juice, and cilantro. Add a pinch of salt if needed.
Flake fish and serve in lettuce cups (or low-carb tortillas), top with lime slaw.

Macro estimate (per serving, lettuce wrap version): ~430 calories, 46 g protein, 4 g net carbs, 25 g fat.
Tortilla note: Add the carbs listed on your tortilla label (often +3 to +8 g net carbs per serving).

Easy Catfish Tacos with Spicy Slaw

Ingredients (2 servings)

2 catfish fillets (7 oz each)
1 tbsp avocado oil
2 tsp blackening seasoning (sugar free)
2 cups slaw mix
3 tbsp mayonnaise
1 tbsp hot sauce (sugar free)
1 tbsp apple cider vinegar
1/4 tsp celery seed
1/3 cup chopped sugar-free pickles (optional)
6 romaine leaves (wrap option)

Directions

Heat grill to medium-high. Oil grates or use a grill mat for catfish.
Brush catfish with oil, coat with blackening seasoning.
Grill 3 to 4 minutes per side, until 145 F.
Stir slaw with mayo, hot sauce, vinegar, celery seed, and pickles (if using).
Serve catfish in romaine wraps, pile on spicy slaw.

Macro estimate (per serving, lettuce wrap version): ~520 calories, 48 g protein, 5 g net carbs, 33 g fat.

Grilled Salmon Sliders with Garlic Aioli

Ingredients (2 servings, makes 4 sliders)

12 oz salmon (filet, skin removed) or 2 (6 oz) cans salmon, drained
1 large egg
2 tbsp almond flour
1 tsp Dijon mustard
1 tsp Old Bay (or Cajun seasoning), sugar free
1 tbsp avocado oil (for grilling)
1/4 cup mayonnaise (aioli)
1 small garlic clove, grated
1 tsp lemon juice
8 crisp lettuce leaves (lettuce bun option) or 4 keto slider buns

Directions

If using filet, chop salmon fine. Mix salmon, egg, almond flour, Dijon, and seasoning. Form 4 patties.
Grill on a well-oiled grill mat or cast iron, 3 to 4 minutes per side, until cooked through.
Stir mayo, garlic, and lemon juice.
Build sliders with lettuce “buns” (or keto buns) and garlic aioli.

Macro estimate (per serving, 2 sliders with lettuce buns): ~560 calories, 46 g protein, 4 g net carbs, 40 g fat.

Grilled Mahi-Mahi Tacos with Avocado Crema

Ingredients (2 servings)

2 mahi-mahi fillets (6 to 7 oz each)
1 tbsp avocado oil
2 tsp chili-lime seasoning (sugar free)
2 cups shredded cabbage
4 radishes, thin-sliced
1/2 avocado
1/3 cup plain Greek yogurt or sour cream
1 1/2 tbsp lime juice
1/4 tsp salt
6 lettuce leaves (wrap option)

Directions

Brush mahi-mahi with oil, season well. Grill 3 to 4 minutes per side to 145 F. Rest.
Blend or mash avocado with yogurt (or sour cream), lime juice, and salt until creamy.
Toss cabbage with radish for crunch.
Serve fish in lettuce wraps, top with cabbage-radish mix and avocado crema.

Macro estimate (per serving, lettuce wrap version): ~410 calories, 44 g protein, 7 g net carbs, 22 g fat.

Spiced Shrimp Burgers with Wasabi Slaw

Ingredients (2 servings, makes 2 burgers)

12 oz raw shrimp, peeled and deveined, chopped
1 egg white
2 tbsp mayonnaise
2 scallions, thin-sliced
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp kosher salt
2 cups slaw mix
3 tbsp mayonnaise (slaw)
1 tbsp rice vinegar
1 to 2 tsp wasabi paste (to taste)
6 lettuce leaves (wrap option)

Directions

Mix chopped shrimp with egg white, mayo, scallions, and spices. Form 2 patties.
Grill on a mat or cast iron, 3 to 4 minutes per side, until shrimp is opaque and firm.
Stir slaw mayo, vinegar, and wasabi paste, then toss with slaw mix.
Serve burgers in lettuce wraps with wasabi slaw.

Macro estimate (per serving, lettuce wrap version): ~430 calories, 44 g protein, 6 g net carbs, 26 g fat.
Wasabi note: Carbs vary by brand, check the label (some add starch or sugar).

Grilled Snapper Tacos with Chipotle-Lime Dressing

Ingredients (2 servings)

2 snapper fillets (6 to 7 oz each)
1 tbsp avocado oil
2 tsp taco seasoning (sugar free)
2 cups shredded cabbage
1/3 cup mayonnaise
1 1/2 tbsp lime juice
1 tsp minced garlic
1 tsp chipotle in adobo, minced (optional)
1/2 tsp chipotle powder (sugar-free backup option)
6 lettuce leaves (wrap option)

Directions

Oil and season snapper. Grill 3 to 4 minutes per side, until 145 F. Rest.
Whisk mayo, lime juice, garlic, and chipotle. If your adobo runs sweet, skip it and use chipotle powder instead.
Fill lettuce cups with cabbage, flaked snapper, and chipotle-lime dressing.

Macro estimate (per serving, lettuce wrap version): ~480 calories, 45 g protein, 4 g net carbs, 32 g fat.

Salmon Al Pastor Tacos

Ingredients (2 servings)

2 salmon fillets (6 oz each)
1 tbsp avocado oil
1 tbsp apple cider vinegar
1 tsp ancho chili powder
1/2 tsp guajillo chili powder (or more ancho)
1/2 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp garlic powder
3/4 tsp kosher salt
1 tbsp finely diced pineapple (optional) or 2 to 3 drops pineapple extract
6 lettuce leaves (wrap option)
2 tbsp chopped cilantro
2 lime wedges

Directions

Mix oil, vinegar, spices, salt, and pineapple (or extract). Coat salmon, rest 10 minutes.
Grill salmon 4 to 6 minutes per side (skin-side down first if skin-on), to your preferred doneness.
Flake and serve in lettuce cups with cilantro and a hard squeeze of lime.

Macro estimate (per serving, no pineapple, lettuce wraps): ~420 calories, 42 g protein, 2 g net carbs, 28 g fat.
Pineapple note: Even a small amount bumps carbs, use extract to keep it lower.

Grilled Fish Sandwiches with Old Bay Rémoulade

Ingredients (2 servings)

2 firm white fish fillets (grouper, cod, or snapper, 7 oz each)
1 tbsp avocado oil
2 tsp Old Bay (sugar free)
1/3 cup mayonnaise
1 tsp Dijon mustard
1/3 cup chopped sugar-free pickles (as “relish”)
1/2 tsp paprika
1 tbsp lemon juice
2 keto buns (bun option) or 6 large lettuce leaves (wrap option)

Directions

Brush fish with oil, season with Old Bay. Grill 3 to 5 minutes per side, to 145 F.
Stir mayo, Dijon, chopped pickles, paprika, and lemon juice.
Serve as a lettuce wrap (lowest carb) or on keto buns with plenty of rémoulade.

Macro estimate (per serving, lettuce wrap option): ~520 calories, 50 g protein, 3 g net carbs, 34 g fat.
Bun note: Add carbs from your keto bun label (they vary a lot).

Grilled shrimp, shellfish, tuna, and easy weeknight fish (fast, filling, low-carb)

When you want dinner to feel like a “real meal” but you don’t want a sink full of pans, grilled seafood is hard to beat. Shrimp cooks in minutes, shellfish feels special with almost no work, and tuna steaks can be on the plate before your side salad is even tossed. The low-carb trick is simple: build flavor with citrus, herbs, garlic, chile, and butter, and keep the sweet stuff (fruit, balsamic, corn) as a small accent instead of the main event.

Lemon-Oregano Grilled Shrimp

Use large shrimp (21 to 25 count) so they don’t overcook while you’re chasing grill marks.

Ingredients (2 servings)

1 lb raw shrimp (21 to 25 count), peeled and deveined, tails on optional
2 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
2 garlic cloves, minced
1 1/2 tsp dried oregano
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp chopped parsley (optional)
8 to 10 metal skewers (or 4 to 6 soaked wooden skewers)

Directions

Heat grill to medium-high (about 400 F). Oil the grates well.
Pat shrimp dry. Stir olive oil, lemon juice, zest, garlic, oregano, salt, and pepper.
Toss shrimp in marinade, rest 10 to 15 minutes (don’t go long, lemon can make shrimp mushy).
Thread shrimp onto skewers, 5 to 6 shrimp per skewer, snug but not smashed.
Grill 2 to 3 minutes per side, lid closed, until pink, opaque, and firm (about 135 to 145 F).
Finish with parsley and an extra squeeze of lemon.

Macro estimate (per serving): ~260 calories, 35 g protein, 2 g net carbs, 11 g fat.

Grilled Shrimp with Apple and Charred Scallions

This one eats like a backyard appetizer that accidentally became dinner. Keep it low-carb by using a small amount of tart apple, or swap to jicama for crunch with fewer carbs.

Ingredients (2 servings)

1 lb raw shrimp (21 to 25 count), peeled and deveined
1 tbsp avocado oil (for shrimp)
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 tsp smoked paprika
6 scallions, trimmed
1 tsp avocado oil (for scallions)
1/4 cup diced Granny Smith apple (very small dice) or 1/3 cup diced jicama
1 1/2 tbsp fresh lime juice
1 tbsp olive oil
1 tbsp chopped cilantro
Pinch of salt (to taste)

Directions

Heat grill to medium-high. Oil grates.
Toss shrimp with 1 tbsp avocado oil, salt, pepper, and smoked paprika.
Rub scallions with 1 tsp oil. Grill 1 to 2 minutes per side until charred and tender.
Grill shrimp on skewers or in a grill basket, 2 to 3 minutes per side, until opaque.
Chop charred scallions, then toss with apple (or jicama), lime juice, olive oil, and cilantro.
Fold in hot shrimp and serve right away.

Macro estimate (per serving, with apple): ~300 calories, 35 g protein, 4 to 8 g net carbs, 15 g fat. Carbs depend on apple amount (jicama keeps it lower).

Garlic Basil Butter Grilled Lobster

Lobster on a weeknight sounds fancy, but it’s basically butter, heat, and a timer. Use 4 to 6 oz tails for easy handling.

Ingredients (2 servings)

2 lobster tails (4 to 6 oz each)
3 tbsp unsalted butter, melted
2 garlic cloves, finely minced
1 tbsp chopped fresh basil (or 1 tsp dried basil)
1/2 tsp lemon zest
1/4 tsp kosher salt
1/4 tsp black pepper
Lemon wedges (for finishing)

Directions

Heat grill to medium (about 375 F). Oil grates.
Split each tail lengthwise with kitchen shears. Loosen meat and set it on top of the shell.
Mix melted butter, garlic, basil, zest, salt, and pepper.
Brush lobster meat generously with butter sauce.
Grill flesh-side up over medium heat, lid closed, 6 to 8 minutes, until opaque and about 140 to 145 F.
Brush with more butter in the last minute. Finish with lemon.

Macro estimate (per serving): ~330 calories, 28 g protein, 1 g net carbs, 23 g fat.

Mexican Grilled Soft-Shell Crab

Soft-shell crab grills best in a grill basket so it doesn’t tear. You’re aiming for hot, crisp edges and an opaque center.

Ingredients (2 servings)

4 cleaned soft-shell crabs (about 3 to 4 oz each)
2 tbsp avocado oil
1 tsp chili powder (no sugar added)
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp garlic powder
3/4 tsp kosher salt
1/4 tsp black pepper
1 lime (zest and wedges)
1/4 cup chopped cilantro

Optional low-carb slaw

2 cups shredded cabbage
2 tbsp mayonnaise
1 tbsp lime juice
Pinch of salt

Directions

Heat grill to medium-high. Oil a grill basket.
Mix oil, chili powder, cumin, paprika, garlic powder, salt, pepper, and a little lime zest.
Brush crabs on both sides with the seasoning oil.
Grill in basket, 3 to 4 minutes per side, until shells are bright red and the crab is firm and hot throughout (aim for 145 F).
Toss slaw ingredients (if using).
Serve with cilantro and a big squeeze of lime.

Macro estimate (per serving, without slaw): ~320 calories, 24 g protein, 1 g net carbs, 24 g fat.

Grilled Scallops with Honeydew-Jalapeño Salsa

Buy dry scallops (not treated) so they actually sear. The salsa stays low-carb when you treat honeydew like a garnish and lean on cucumber and lime.

Ingredients (2 servings)

1 lb sea scallops, side muscle removed
1 tbsp avocado oil
3/4 tsp kosher salt, divided
1/4 tsp black pepper
1/2 cup diced cucumber
1/4 cup diced honeydew (small dice, optional but keep it small)
1 tbsp minced jalapeño
2 tbsp fresh lime juice
1 tbsp chopped cilantro
Pinch of salt (to taste)

Directions

Heat grill to high (about 450 F). Clean and oil grates well.
Pat scallops very dry. Toss with oil, 1/2 tsp salt, and pepper.
Mix cucumber, honeydew (if using), jalapeño, lime juice, cilantro, and a pinch of salt. Chill while you grill.
Grill scallops 2 to 3 minutes per side, without moving them, until you see strong sear marks and they feel slightly firm.
Serve scallops topped with salsa.

Macro estimate (per serving): ~260 calories, 33 g protein, 3 to 7 g net carbs, 7 g fat. Net carbs depend on honeydew.

Grilled Scallop & Shrimp Skewers with Mojo Sauce

This is a “two-bite” skewer, sweet shrimp and buttery scallop with a sharp mojo that stays sugar free.

Ingredients (2 servings)

1/2 lb sea scallops
1/2 lb shrimp (21 to 25 count), peeled and deveined
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
6 to 8 skewers (metal or soaked wood)

Mojo sauce

1/4 cup olive oil
2 tbsp fresh lime juice
2 tbsp fresh orange juice (small amount, for mojo flavor)
2 garlic cloves, minced
1 tsp dried oregano
1/4 tsp red pepper flakes (optional)
1/4 tsp kosher salt

Directions

Heat grill to medium-high. Oil grates.
Whisk mojo sauce ingredients. Set aside.
Pat seafood dry. Toss scallops and shrimp with avocado oil, salt, and pepper.
Build skewers, alternating shrimp and scallops, leave a little space for heat to reach.
Grill 2 to 3 minutes per side, until shrimp are opaque and scallops are seared.
Spoon mojo over the skewers right before serving.

Macro estimate (per serving): ~420 calories, 46 g protein, 3 to 5 g net carbs, 24 g fat. Most carbs come from the small orange juice.

Grilled Oysters with Garlic Herb Butter

Grilled oysters taste like the coast, smoky and briny, with almost no effort. Shucking safety: use an oyster glove or thick towel, keep the tip pointed away from your hand.

Ingredients (2 servings)

12 oysters, scrubbed
3 tbsp unsalted butter, softened
1 garlic clove, finely minced
1 tbsp chopped parsley
1 tsp lemon zest
1/4 tsp kosher salt
1/4 tsp black pepper
Hot sauce (optional)

Directions

Heat grill to high. Place oysters cup-side down on grates.
Grill 5 to 7 minutes, until shells pop open slightly.
Carefully remove top shell (use tongs and an oyster knife).
Mix butter, garlic, parsley, zest, salt, and pepper.
Add about 1/2 tsp butter mix to each oyster.
Grill 2 to 3 minutes more, until butter melts and edges start to curl.
Add hot sauce if you like.

Macro estimate (per serving, 6 oysters): ~200 calories, 10 g protein, 4 g net carbs, 15 g fat.

Balsamic Grilled Scallops & Peach Salad

Peach can work in a low-carb plan if it’s a small accent. Balsamic can run sugary, so use red wine vinegar, then add a few drops of sugar-free balsamic reduction for that dark, sweet finish.

Ingredients (2 servings)

1 lb sea scallops
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
3 cups arugula
1/2 cup sliced cucumber
1/4 cup thin-sliced peach (about 1/2 small peach)
2 tbsp crumbled feta (optional)

Dressing

2 tbsp olive oil
1 1/2 tbsp red wine vinegar
1 tsp Dijon mustard
1/4 tsp kosher salt
1/4 tsp black pepper
5 to 10 drops sugar-free balsamic reduction (optional)

Directions

Heat grill to high. Oil grates well.
Pat scallops dry. Toss with avocado oil, salt, and pepper.
Grill scallops 2 to 3 minutes per side until seared.
Whisk dressing ingredients.
Toss arugula and cucumber with dressing, then top with peach slices and feta (if using).
Add hot scallops on top and serve.

Macro estimate (per serving, with feta): ~390 calories, 35 g protein, 6 to 10 g net carbs, 24 g fat. Carbs come mostly from peach and any balsamic-style product.

Spiced Grilled Shrimp with Smoky Spanish Vinaigrette

This tastes like shrimp you’d order off a tapas menu, smoky paprika, garlic, and sharp vinegar.

Ingredients (2 servings)

1 lb shrimp (21 to 25 count), peeled and deveined
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
1/2 tsp smoked paprika
1/4 tsp cayenne (optional)

Vinaigrette

3 tbsp olive oil
1 1/2 tbsp sherry vinegar
1 garlic clove, grated or minced
1 tsp smoked paprika
Pinch of salt

Directions

Heat grill to medium-high. Oil grates.
Toss shrimp with oil, salt, pepper, smoked paprika, and cayenne.
Grill shrimp 2 to 3 minutes per side, until opaque.
Whisk vinaigrette ingredients.
Toss hot shrimp with vinaigrette and serve.

Macro estimate (per serving): ~320 calories, 35 g protein, 1 g net carbs, 19 g fat.

Grilled Shrimp Tostadas with Grilled-Corn Salad

You still get tostada crunch without corn tortillas by using cheese crisps or low-carb tortillas baked crisp. Keep corn small and let peppers and herbs do most of the work.

Ingredients (2 servings)

1 lb shrimp (21 to 25 count), peeled and deveined
1 tbsp avocado oil
2 tsp taco seasoning (sugar free)
1/2 tsp kosher salt

Tostada base

4 cheese crisps (store-bought) or 2 low-carb tortillas, baked crisp and cut in half

Grilled-corn salad

1/4 cup corn kernels (grilled or pan-charred)
1/2 cup diced bell pepper
2 tbsp diced red onion
2 tbsp chopped cilantro
1 1/2 tbsp lime juice
1 tbsp olive oil
Pinch of salt

Optional topping

1/2 avocado, sliced
Hot sauce

Directions

Heat grill to medium-high.
Toss shrimp with oil, taco seasoning, and salt.
Grill shrimp 2 to 3 minutes per side, until opaque.
Mix corn salad ingredients and taste for salt and lime.
Build tostadas with shrimp, corn salad, and optional avocado.

Macro estimate (per serving, with cheese crisps, no avocado): ~430 calories, 40 g protein, 6 to 10 g net carbs, 26 g fat. Carbs depend on corn and your tostada base.

Hot Crawfish Dip on the Grill

This is tailgate food that fits your macros. A cast-iron skillet keeps it hot and scoopable.

Ingredients (4 servings)

8 oz cream cheese, softened
1/3 cup sour cream
1 cup shredded cheddar
8 oz cooked crawfish tails, drained well
3 scallions, thin-sliced
1 tsp Cajun seasoning (no sugar added)
1/2 tsp garlic powder
1 tbsp hot sauce (optional)

For serving

Celery sticks
Cucumber slices
Pork rinds

Directions

Heat grill to medium (about 350 to 375 F).
In a bowl, mix cream cheese, sour cream, cheddar, crawfish, scallions, Cajun seasoning, garlic powder, and hot sauce.
Spread into a small cast-iron skillet.
Grill with lid closed 15 to 20 minutes, until bubbling and lightly browned on top.
Let it sit 5 minutes, then serve with celery, cucumber, and pork rinds.

Macro estimate (per serving, 1/4 dip): ~290 calories, 18 g protein, 3 g net carbs, 22 g fat.

Cajun Boil on the Grill (Shrimp, Sausage, Corn, Potatoes)

Foil packets make this feel like a seafood boil without boiling a thing. For low-carb, swap potatoes for radishes or cauliflower florets, and keep corn optional.

Ingredients (2 servings)

1/2 lb shrimp (shell-on or peeled), deveined
6 oz smoked sausage, sliced (check for added sugar)
1 cup radishes, halved (or 1 1/2 cups cauliflower florets)
1/4 cup corn rounds (optional, keep small)
2 tbsp unsalted butter, melted
1 tbsp avocado oil
1 tbsp Cajun seasoning (no sugar added)
1/2 lemon, sliced
2 tbsp water or broth (for steam)

Directions

Heat grill to medium-high.
Toss shrimp, sausage, radishes (or cauliflower), and optional corn with butter, oil, and Cajun seasoning.
Divide between 2 large foil sheets. Add lemon slices and 1 tbsp water to each packet.
Seal packets tightly. Grill 12 to 15 minutes, flipping once, until shrimp are opaque and radishes are tender.
Open carefully (steam is hot). Toss in the juices and serve.

Macro estimate (per serving, with radishes, no corn): ~610 calories, 42 g protein, 6 g net carbs, 45 g fat. Carbs rise if using potatoes or more corn.

Grilled Watermelon and Shrimp Skewers

This is sweet, smoky, and salty, like a summer cookout on a stick. Watermelon is higher carb, so keep the cubes small and the shrimp plentiful.

Ingredients (2 servings)

1 lb shrimp (21 to 25 count), peeled and deveined
1 1/2 cups watermelon cubes (1-inch cubes, don’t overdo it)
1 tbsp avocado oil
1 tbsp fresh lime juice
1 tsp chili-lime seasoning (sugar free)
1/2 tsp kosher salt
Lime wedges (for serving)

Directions

Heat grill to medium-high. Oil grates.
Toss shrimp with oil, lime juice, chili-lime seasoning, and salt.
Thread skewers alternating shrimp and watermelon, keep watermelon snug so it doesn’t spin.
Grill 2 to 3 minutes per side, until shrimp are opaque and watermelon has light char.
Serve with extra lime.

Macro estimate (per serving): ~330 calories, 35 g protein, 10 to 18 g net carbs, 12 g fat. Watermelon is the main carb source.

Grilled Tuna Steaks with Citrus-Ginger Sauce

Tuna is best when you treat it like steak. Sear hard, keep the inside rare to medium, and pour sauce over the sliced tuna.

Ingredients (2 servings)

2 ahi tuna steaks (6 oz each, about 1-inch thick)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper

Citrus-ginger sauce (sugar free)

1 tsp orange zest
2 tbsp fresh lime juice
1 tbsp tamari (or coconut aminos for milder salt)
2 tsp grated fresh ginger
1 tsp toasted sesame oil
1 tbsp olive oil
1 small garlic clove, grated (optional)

Directions

Heat grill to high. Oil grates very well.
Mix sauce ingredients and set aside.
Pat tuna dry. Rub with avocado oil, salt, and pepper.
Grill 60 to 90 seconds per side for rare, 2 minutes per side for medium-rare (tuna cooks fast).
Rest 2 minutes, slice, and spoon sauce over the top.

Macro estimate (per serving): ~320 calories, 42 g protein, 2 g net carbs, 15 g fat.

Togarashi Seared Tuna with Wasabi Avocado Sauce

This is spicy, creamy, and clean. The avocado sauce calms the heat without adding sugar.

Ingredients (2 servings)

2 ahi tuna steaks (6 oz each)
1 tbsp avocado oil
1 tsp togarashi seasoning
1/2 tsp kosher salt
1/4 tsp black pepper

Wasabi avocado sauce

1 ripe avocado
2 tbsp mayonnaise (or Greek yogurt)
1 tbsp lime juice
1 to 2 tsp wasabi paste (to taste, check label for sugar)
Pinch of salt

Directions

Heat grill or grill pan to high.
Mash or blend sauce ingredients until smooth. Chill.
Pat tuna dry. Rub with oil, then coat with togarashi, salt, and pepper.
Sear 60 to 90 seconds per side for rare, up to 2 minutes per side for medium-rare.
Slice tuna and serve with wasabi avocado sauce.

Macro estimate (per serving): ~510 calories, 42 g protein, 5 g net carbs, 36 g fat.

Grilled Ahi Tuna Bowl

This is a weeknight “restaurant bowl” that stays low-carb when you use cauliflower rice or shredded cabbage. Edamame is optional because it can add carbs fast.

Ingredients (2 servings)

2 ahi tuna steaks (6 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
3 cups cauliflower rice (or 3 cups shredded cabbage)
1 cup sliced cucumber
1/2 cup shelled edamame (optional)
1 tbsp sesame seeds
2 tbsp sliced scallions (optional)

Sugar-free poke-style sauce

2 tbsp tamari
1 tbsp rice vinegar
1 tsp toasted sesame oil
1 tsp grated ginger
1 small garlic clove, grated
1 to 2 tsp sriracha (sugar free) or chili garlic sauce

Directions

Heat grill to high. Oil grates.
Stir sauce ingredients.
Season tuna with oil, salt, and pepper. Sear 60 to 90 seconds per side.
Warm cauliflower rice (or keep cabbage raw for crunch).
Build bowls with base, cucumber, optional edamame, sliced tuna, sauce, sesame, and scallions.

Macro estimate (per serving, cauliflower rice, no edamame): ~360 calories, 43 g protein, 5 g net carbs, 17 g fat. Add edamame and carbs go up.

Ahi Tuna & Cremini Mushroom Skewers

Mushrooms protect tuna from drying out, like little moisture shields on the skewer. Keep tuna chunks big so you don’t overcook them.

Ingredients (2 servings)

12 oz ahi tuna, cut into 1 1/2-inch chunks
8 oz cremini mushrooms, stems trimmed
2 tbsp avocado oil
1 tbsp tamari
1 tbsp lime juice
1 tsp grated ginger
1 garlic clove, minced
1/2 tsp kosher salt
6 to 8 skewers

Directions

Heat grill to high. Oil grates.
Whisk oil, tamari, lime juice, ginger, garlic, and salt.
Toss tuna and mushrooms gently in marinade, rest 10 minutes.
Thread skewers alternating mushrooms and tuna.
Grill 1 to 2 minutes per side (2 to 4 minutes total), until tuna is seared outside and still pink inside.
Serve immediately.

Macro estimate (per serving): ~330 calories, 41 g protein, 4 g net carbs, 16 g fat.

Grilled Swordfish with Seaweed Salsa Verde

Swordfish is meaty and forgiving, perfect for the grill. Wakame adds salty ocean flavor without turning the dish heavy.

Ingredients (2 servings)

2 swordfish steaks (6 oz each, about 1-inch thick)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper
Lemon wedges (for serving)

Seaweed salsa verde

1/4 cup chopped parsley
2 tbsp chopped cilantro (optional)
1 tbsp capers, drained
1 tbsp chopped rehydrated wakame (or skip and add extra herbs)
1 small garlic clove, grated
3 tbsp olive oil
1 1/2 tbsp lemon juice
1/4 tsp kosher salt

Directions

Heat grill to medium-high. Oil grates.
Mix salsa verde ingredients and set aside.
Pat swordfish dry. Rub with avocado oil, salt, and pepper.
Grill 4 to 5 minutes per side (for 1-inch thickness), until it reaches 140 to 145 F and flakes but stays juicy.
Rest 2 minutes. Spoon salsa verde over the top and finish with lemon.

Macro estimate (per serving): ~470 calories, 40 g protein, 2 g net carbs, 33 g fat.

Chef John’s Grilled Swordfish Bruschetta

You get the tomato-garlic topping you want, just serve it over grilled zucchini planks or cheese crisps instead of bread.

Ingredients (2 servings)

2 swordfish steaks (6 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper

Bruschetta topping

1 cup diced tomato
1 tbsp olive oil
1 tbsp red wine vinegar
1 garlic clove, minced
2 tbsp chopped basil (or parsley)
1/4 tsp kosher salt
Pinch of black pepper

Low-carb base

2 medium zucchini, sliced lengthwise into planks
1 tsp avocado oil
Pinch of salt

Directions

Heat grill to medium-high. Oil grates.
Toss zucchini planks with oil and a pinch of salt. Grill 2 to 3 minutes per side until marked and tender.
Mix bruschetta topping ingredients and let sit 10 minutes.
Season swordfish with oil, salt, and pepper. Grill 4 to 5 minutes per side (1-inch thick).
Serve swordfish with tomato topping, alongside or over zucchini planks.

Macro estimate (per serving, with zucchini): ~430 calories, 40 g protein, 7 g net carbs, 26 g fat.

Grilled Halibut with Blueberry Salsa

Halibut is lean, so don’t overcook it. The blueberry salsa works when berries are kept modest and bulked up with cucumber and herbs.

Ingredients (2 servings)

2 halibut fillets (7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper

Blueberry salsa

1/4 cup blueberries, chopped
1/2 cup diced cucumber
1 tbsp diced red onion
1 tbsp chopped cilantro or basil
1 1/2 tbsp lime juice
Pinch of salt

Directions

Heat grill to medium-high. Oil grates.
Mix salsa ingredients and chill.
Pat halibut dry. Rub with oil, salt, and pepper.
Grill 3 to 4 minutes per side, until it flakes and hits 145 F.
Rest 2 minutes, then spoon salsa over the fish.

Macro estimate (per serving): ~280 calories, 44 g protein, 4 to 7 g net carbs, 8 g fat. Blueberries are the main carb source.

Grilled Halibut With Chimichurri

Chimichurri is the easiest way to make lean fish feel rich. Make it ahead, then spoon it on at the end.

Ingredients (2 servings)

2 halibut fillets (7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper

Chimichurri

1/2 cup chopped parsley
2 tbsp chopped cilantro (optional)
1 tbsp chopped oregano (or 1 tsp dried)
1 garlic clove, minced
1 tbsp red wine vinegar
1/3 cup olive oil
1/2 tsp kosher salt
1/4 tsp red pepper flakes (optional)

Directions

Stir chimichurri ingredients. Let sit 10 minutes.
Heat grill to medium-high. Oil grates.
Pat halibut dry. Rub with oil, salt, and pepper.
Grill 3 to 4 minutes per side to 145 F.
Rest 2 minutes. Spoon chimichurri over the top.

Macro estimate (per serving): ~430 calories, 44 g protein, 2 g net carbs, 27 g fat.

Ginger-Lime Grilled Swordfish

This quick marinade hits like a bright punch. It’s simple, clean, and doesn’t need anything sweet.

Ingredients (2 servings)

2 swordfish steaks (6 oz each)
2 tbsp avocado oil
2 tbsp lime juice
1 tbsp tamari
2 tsp grated ginger
1 garlic clove, grated
3/4 tsp kosher salt
1/4 tsp black pepper

Directions

Heat grill to medium-high. Oil grates.
Mix oil, lime juice, tamari, ginger, garlic, salt, and pepper.
Coat swordfish in marinade, rest 10 to 15 minutes.
Grill 4 to 5 minutes per side (1-inch thick), until 140 to 145 F.
Rest 2 minutes. Serve with a simple side like grilled asparagus or a vinegar slaw.

Macro estimate (per serving): ~380 calories, 40 g protein, 2 g net carbs, 22 g fat.

Grilled Cod with Pistachio-Herb Salsa

Cod is delicate on grates, so a grill basket helps. Pistachios add fat and calories, but the dish stays low-carb and filling.

Ingredients (2 servings)

2 cod fillets (7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper

Pistachio-herb salsa

1/4 cup pistachios, chopped
1/4 cup chopped parsley
1 tbsp chopped mint or basil
1 garlic clove, grated
2 tbsp olive oil
1 1/2 tbsp lemon juice
Pinch of salt

Directions

Heat grill to medium-high. Oil a fish basket.
Mix salsa ingredients and set aside.
Pat cod dry. Rub with avocado oil, salt, and pepper.
Grill in basket 3 to 4 minutes per side, until flaky and 145 F.
Spoon pistachio salsa over the cod.

Macro estimate (per serving): ~410 calories, 38 g protein, 4 g net carbs, 26 g fat.

Tilapia in Foil Packets with Lemon and Herbs

Foil packets are weeknight insurance. Tilapia stays moist, and cleanup is basically nothing.

Ingredients (2 servings)

2 tilapia fillets (7 oz each)
1 tbsp olive oil
2 tbsp lemon juice
1 tsp lemon zest
1 tsp dried Italian herbs (or 1 tbsp chopped parsley plus 1 tbsp chopped dill)
3/4 tsp kosher salt
1/4 tsp black pepper
1 cup asparagus pieces or sliced zucchini
1 tbsp butter (optional)

Directions

Heat grill to medium-high.
Place vegetables on 2 large foil sheets, then top with tilapia.
Whisk oil, lemon juice, zest, herbs, salt, and pepper. Pour over fish.
Add a small pat of butter if you want a richer packet.
Seal tightly. Grill 10 to 12 minutes, until tilapia flakes and hits 145 F.
Open carefully and spoon juices over the fish.

Macro estimate (per serving, with asparagus, no butter): ~290 calories, 44 g protein, 4 g net carbs, 11 g fat.

Cedar Plank Salmon with Garlic, Lemon, and Dill

This is low-carb comfort food with a little campfire energy. A plank helps salmon cook gently and stay juicy.

Ingredients (2 servings)

1 cedar plank (untreated), soaked 1 to 2 hours
2 salmon fillets (7 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/2 tsp black pepper

Dill-garlic butter

3 tbsp unsalted butter, softened
1 garlic clove, grated
1 tsp lemon zest
1 tbsp chopped dill (or 1 tsp dried dill)
1 tbsp lemon juice

Directions

Heat grill to medium (350 to 375 F) for indirect cooking.
Pat salmon dry. Rub with oil, salt, and pepper.
Mix butter, garlic, zest, dill, and lemon juice.
Place salmon on plank, skin-side down. Grill over indirect heat 18 to 25 minutes.
Pull salmon at 125 to 130 F for medium, or 140 to 145 F for firm.
Dollop dill butter on hot salmon to melt.

Macro estimate (per serving): ~610 calories, 42 g protein, 1 g net carbs, 47 g fat.

Grilled Lemon and Balsamic Sole Fillets

Sole is delicate, so use a grill mat or fish basket. For a lower-sugar option, use red wine vinegar plus a few drops of sugar-free balsamic reduction.

Ingredients (2 servings)

2 sole fillets (7 oz each)
1 tbsp olive oil
2 tbsp lemon juice
1 tsp lemon zest
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp chopped parsley

Balsamic option

1 tbsp balsamic vinegar (check label for sugar) or 1 tbsp red wine vinegar plus 5 to 10 drops sugar-free balsamic reduction

Directions

Heat grill to medium-high. Oil a grill mat or fish basket.
Whisk oil, lemon juice, zest, salt, pepper, and balsamic option.
Brush sole gently with mixture.
Grill 2 to 3 minutes per side, until just opaque and flaky (145 F).
Finish with parsley and extra lemon.

Macro estimate (per serving): ~230 calories, 38 g protein, 2 to 4 g net carbs, 7 g fat. Carbs depend on the vinegar choice.

Basil-Rosemary Grilled Trout

Trout loves herbs like a sponge loves water, it soaks up flavor fast. A grill basket keeps it intact.

Ingredients (2 servings)

2 trout fillets (6 oz each)
1 tbsp avocado oil
3/4 tsp kosher salt
1/4 tsp black pepper

Herb paste

2 tbsp olive oil
2 tbsp chopped basil (or 2 tsp dried basil)
1 tsp chopped rosemary (or 1/2 tsp dried)
1 garlic clove, grated
1 tbsp lemon juice
Pinch of salt

Directions

Heat grill to medium-high. Oil a fish basket.
Mix herb paste ingredients.
Pat trout dry. Season with salt and pepper, then spread herb paste over the flesh side.
Grill in basket 3 to 4 minutes per side, until flaky and 140 to 145 F.
Rest 2 minutes, then serve with lemon.

Macro estimate (per serving): ~380 calories, 34 g protein, 2 g net carbs, 25 g fat.

Enjoy!

These Southern fish recipes prove you can keep the flavor big while staying high-protein, low-carb, and sugar free. The theme is simple, hot grills, bold seasonings, quick sauces, and smart sides that keep your macros steady without feeling like a compromise. Treat fruit, corn, and sweet-style glazes as accents, not the base, and you’ll stay on track.

3 fast takeaways: Protein first (pick a firm fish and a solid portion), keep sauces sugar free (read labels on seasonings, hot sauce, and vinegar), don’t overcook fish (use a thermometer and pull at the right temp).

Mix and match plan: Choose your fish, choose a rub (Cajun, blackened, herb-garlic), choose a sauce (lemon-butter, salsa verde, Creole butter), choose a low-carb side (slaw, grilled greens, cauliflower mash, zucchini planks).

What to do	Quick rule	Sugar free, low-carb notes
Keep flavor big without blowing macros	Use hot grills, bold seasonings, quick sauces, smart sides	Treat fruit, corn, and sweet-style glazes as accents, not the base
Fast takeaway 1, protein first	Pick a firm fish, serve a solid portion	Great picks: salmon, redfish, snapper, mahi-mahi, tuna, catfish
Fast takeaway 2, keep sauces sugar free	Read labels on seasonings, hot sauce, vinegar	Watch for added sugar in rubs, “sweet” hot sauces, and bottled marinades
Fast takeaway 3, don’t overcook fish	Use a thermometer, pull at the right temp	Pull at 145°F (63°C), rest 2 to 3 minutes
Mix and match, choose your fish	Firm, grill-friendly fillets or steaks	Pat dry, oil lightly, season right before cooking
Mix and match, choose a rub	Cajun, blackened, herb-garlic	Skip rubs with brown sugar, honey powder, or “maple” flavoring
Mix and match, choose a sauce	Lemon-butter, salsa verde, Creole butter	Use real butter, fresh citrus, herbs, mustard, vinegar, and chile
Mix and match, choose a low-carb side	Slaw, grilled greens, cauliflower mash, zucchini planks	Keep dressings mayo- or vinegar-based, skip sweet coleslaw mixes