Delicious and Nutritious Keto Cod Fish Recipes

For fish lovers embracing a ketogenic lifestyle, finding delicious and satisfying low-carb recipes can be a game-changer. Cod, a mild-flavored and versatile white fish, is an excellent choice for keto-friendly meals. This article explores a variety of keto cod fish recipes, from bacon-wrapped delights to parmesan-crusted sensations, offering options for every palate and skill level.

Bacon Wrapped Cod Tray Bake: A Flavorful and Easy Keto Meal

If you're looking to convert from other fish, then this recipe is for you. This recipe combines the delicate flavor of cod with the smoky goodness of bacon, creating a dish that's both satisfying and low in carbs. This recipe is super low in carbs and full of healthy fats and protein so lovely and filling.

Ingredients:

• 2 skinless cod fillets (250 g/ 8.8 oz)
• 8 thin-cut slices of bacon (120 g/ 4.2 oz)
• 2 tbsp ghee or virgin avocado oil (30 g/ 1.1 oz)
• 1 packet tenderstem broccoli or broccoli florets (250 g/ 8.8 oz)
• Sea salt & pepper to taste
• 2 tbsp extra virgin olive oil (30 ml)
• 2 small rosemary, thyme or oregano sprigs or 1 tsp of dried herbs
• Optional: lemon wedges, to serve

Instructions:

1. Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
2. Lay four slices of bacon on a chopping board.
3. Add one cod loin piece and 1 small rosemary sprig (or herb of your choice, or a sprinkling of dried herbs), and wrap the bacon around the cod.
4. Repeat for the second serving. You can also chop the rosemary and sprinkle on top of the fish before wrapping.
5. Add the broccoli to a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt. Place in the oven and bake for about 5 minutes.
6. Meanwhile, heat the ghee (or avocado oil) in a non-stick frying pan or skillet over a medium heat.
7. Once hot add the cod parcels seam side down and fry for 2 minutes. Turn and cook for 1 further minute until the bacon is slightly crisp.
8. Remove the tray with the broccoli from the oven and add the cod parcels.
9. Roast for about 10 minutes, or until the cod is cooked through and moist, and the broccoli is crisp-tender.
10. Season and serve with lemon wedges and the remaining 1 tablespoon of olive oil.

This recipe is incredibly easy to customize. Feel free to experiment with different herbs and spices to create your own unique flavor profile.

Parmesan Crusted Cod: A Crispy and Flavorful Delight

This keto recipe for oven-baked cod features a delicious crust made with parmesan cheese and crunchy pork rinds. The result is a crispy, flavorful dish that's perfect for a light and satisfying dinner. With a squeeze of lemon juice, this fish dinner has zero net carbs per serving and is a fantastic source of omega-3 fatty acids!

Ingredients:

• Cod fillets
• Pork rind crumbs
• Parmesan cheese
• Fresh parsley
• Melted butter
• White cooking wine
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.
2. Add the pork rind crumbs, parmesan cheese, 1 tablespoon of the chopped parsley and 1 tablespoon of the melted butter to a small bowl, and stir to combine well.
3. Mix together the white cooking wine and other 2 tablespoons of melted butter in a separate bowl.
4. Dip and soak each piece of fish in the wine mixture, and place on a baking sheet.
5. Add salt and pepper to taste to both sides of the fish.
6. Top the fish with the pork rind crumb mixture, and carefully pour the remaining butter/wine mixture on top.
7. Bake for 20 minutes until the fish is cooked through and flaky.

For the best results, pat the fish dry before adding the pork rinds and seasoning. This will remove the excess moisture which will help the pork rinds stick to the fish and give it a better crust. It will also help it cook evenly. Leave enough room for each filet to bake. Be very careful when you lift the fish off of the baking sheet.

Read also: Easy Low-Carb Cheese Crackers

Keto Fried Cod: Crispy, Golden, and Guilt-Free

For those who crave the satisfying crunch of fried fish without the carbs, this keto fried cod recipe is a dream come true. Golden brown and crispy on the outside while still being flaky and juicy inside, this easy keto Fried Cod recipe is made quickly in a skillet, so you don’t need to bother with deep fat frying. It only uses a handful of ingredients and is ready in a jiffy, you can pair this easy keto cod recipe with all your favorite sides for a delicious keto meal.

Ingredients:

• Cod fillets
• Egg
• Almond flour
• Oil for frying (such as avocado oil or coconut oil)
• Salt, pepper, and Old Bay seasoning to taste

Instructions:

1. Heat about 1/2-inch of oil in the bottom of a heavy-bottomed skillet. Cast-iron works great!
2. Pat the fish dry with paper towels then season the cod filets with salt and pepper and the Old Bay seasoning.
3. Whisk the eggs in a shallow dish large enough to hold 1 filet, and spread the almond flour into a second similarly-sized dish.
4. Working with one filet at a time, dip the filet into the egg, then gently press it into the almond flour. Flip the filet over, ensuring it is coated on all sides.
5. Transfer the filet to a plate and continue until all the filets are coated.
6. Heat the oil until it reaches about 350-F on a thermometer or until a few crumbs sizzle when dropped into the oil.
7. Gently lay the fish into the oil, leaving enough space between the filets to flip them over.
8. Cook for 2-3 minutes, then gently and carefully flip the filets over and cook another 2-3 minutes or until golden brown.
9. Transfer the cooked filets to a paper towel-lined plate to drain, then serve and enjoy!

Serve this crispy cod with keto tartar sauce and your favorite low-carb veggies for a complete and satisfying meal.

Cod Piccata: A Low-Carb Twist on a Classic Dish

This cod piccata recipe offers a delightful combination of textures and flavors. First, you have the crispy almond flour coating. Underneath is a perfectly-cooked flaky cod fillet. It all sits on top of a bright and creamy caper sauce!

Ingredients:

• Cod fillets
• Almond flour
• Salt and pepper to taste
• Butter
• Shallot
• Garlic
• Chicken stock
• Lemon juice
• Capers
• Parsley

Instructions:

1. Wash and prep the fish fillets. Dry them completely and set them aside.
2. In a long bowl or plate, mix together the almond flour, salt, and pepper.
3. Add the cod to the skillet and cook for 2-3 minutes per side. You might have to cook them longer if you have thicker pieces.
4. Add the remaining tablespoon of butter to the pan, along with shallot and garlic.
5. Add cod filets back into the skillet, reduce heat to medium, and spoon capers and sauce over top of each filet.

Serve this elegant dish with a light side, such as a fresh watermelon salad with feta cheese or a simple broccoli salad.

10-Minute Garlic Herb Cod: A Quick and Flavorful Weeknight Meal

This 10-minute cod recipe makes a flavorful fish dinner that even the kids will eat! Flaky white fish topped with homemade garlic herb compound butter is easy to prepare baked or on the stovetop; and, it's less than 1 net carb per serving.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Cod fillets
• Butter, softened
• Minced garlic
• Fresh herbs (such as parsley, thyme, and rosemary)
• Olive oil
• Salt and pepper to taste

Instructions:

1. Prepare the garlic-herb butter by combining the first 6 ingredients in a bowl.
2. Thoroughly combine the seasonings with the softened butter.
3. Place the butter mixture onto a sheet of plastic wrap and form into a log.
4. Wrap tightly and place inside the refrigerator for 15-20 minutes to firm.
5. Pat cod filets dry with a paper towel and season both sides with a small amount of salt and pepper.
6. Heat olive oil in a large skillet over medium-high heat.
7. Add fillets to the hot skillet and cook for 2-3 minutes, or until they become golden brown.
8. Reduce heat to medium and carefully flip each fillet.
9. Top each fillet with an equal amount of herb butter and continue cooking for another 3-4 minutes.
10. While cooking, spoon the herb butter back over the fillets as it melts.
11. Remove fillets from skillet onto serving plates.

This recipe is incredibly versatile. The garlic herb butter is fantastic for so many recipes. It's excellent on salmon, shrimp, and any kind of white fish.

Parmesan Baked Cod with Garlic Butter: A Family-Friendly Favorite

This Parmesan Baked Cod with garlic butter blew me away and became an instant family favorite. A gluten-free, low-carb, keto-friendly cod recipe that even picky eaters love.

Ingredients:

• Cod fillets
• Freshly grated Parmesan cheese
• Lemon zest
• Fresh parsley
• Garlic powder
• Paprika
• Salted butter

Instructions:

1. Preheat the oven to 400 degrees F.
2. Grease a rimmed baking sheet with cooking spray.
3. Place the grated Parmesan on a dinner plate and add the garlic powder and paprika.
4. Wash the lemon and pat it dry. Cut it in half and make zest from one of the halves by using a zester or grater to shave off the yellow part of the skin, adding it to the cheese mixture.
5. Rinse the parsley and pat it dry. Cut it with scissors or chop it before adding it to the cheese mixture.
6. Toss the cheese mixture with a fork to blend it.
7. Rinse the fish in cold water and rub your thumbs along the surface to see if there are any bones to remove. Pat the fish dry with paper towels.
8. Melt the butter in a small pan on the stove or microwave it in a bowl.
9. Set up an assembly line from left to right with the fish, the butter, the cheese mixture, and the sheet pan.
10. Use a fork to dip each piece of fish in the butter on both sides, then in the cheese mixture, coating both sides and patting the topping onto the cod with the fork.
11. Place the coated fish onto the sheet pan, top with any excess melted butter and bake for 15 minutes.
12. The cod is done when it can be easily flaked with a fork.
13. Squeeze lemon juice over the fish and serve with bread for dipping in the garlic butter (you can place the pan on the table for informal dinners) or spoon the butter over rice, mashed potatoes or polenta.

Keto Cod with Lemon Caper Sauce: A Quick and Easy Weeknight Dinner

Have dinner ready in 25 minutes with this simple Keto Cod recipe with a tangy lemon caper sauce.

Ingredients:

• Cod fillets
• Butter
• Garlic
• Capers
• Lemon juice
• Salt and pepper to taste

Instructions:

1. Heat a nonstick skillet over medium heat.
2. Salt and pepper both sides of each piece of cod, and cook on each side for 5-6 minutes or until cooked through.
3. Transfer cooked cod to a plate.
4. Add the garlic, capers, butter, and lemon juice to the hot pan and cook for 2-3 minutes or until it starts to thicken.
5. Remove from the heat.
6. Lightly pat the cod with a paper towel to dry it before cooking.

Simple vegetable side dishes like green beans, steamed asparagus, roasted broccoli, or a healthy green salad will be lovely with cod as well.

Lemon Baked Cod: A Simple and Healthy Keto Meal

Lemon Baked Cod is a healthy fish dish. The easy recipe is low carb and keto-diet friendly. It is perfect for busy cooks, and even the kids will enjoy this simple fish meal.

Read also: Magnesium Supplements for Keto

Ingredients:

• Cod fillets
• Olive oil
• Lemon
• Butter
• Garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400 degrees.
2. Drizzle olive oil in a baking dish then place the cod filets on top.
3. Season with sea salt and fresh ground pepper.
4. Grate approximately a teaspoon of lemon zest over the fish (just use an end area of the lemon, so you can use the rest for the slices you will need)
5. Divide the butter in half and break up over each cod filet.

Tips for Cooking Keto Cod

• Choose fresh or frozen cod: Both fresh and frozen cod can be used in these recipes. If using frozen, thaw it completely before cooking.
• Don't overcook the fish: Cod is a delicate fish that can easily become dry if overcooked. Cook it until it's opaque and flakes easily with a fork. The internal temperature of fully-cooked fish is 145°F.
• Season generously: Cod has a mild flavor, so don't be afraid to season it generously with salt, pepper, herbs, and spices.
• Get creative with toppings and sauces: Experiment with different toppings and sauces to create your own unique keto cod recipes.

Serving Suggestions

Cod is a versatile fish that pairs well with a variety of keto-friendly side dishes, including:

• Steamed or roasted vegetables (such as asparagus, broccoli, zucchini, and green beans)
• Cauliflower rice
• Salads with keto-friendly dressings

tags: #keto #cod #fish #recipes