As an avid home cook, there’s nothing I love more than taking a simple, classic dish and giving it a fresh twist. In this case, I’m working with a staple of the seafood world – cod. Cod is like a blank canvas, isn’t it? It’s mild, lean, and versatile, ready to take on the flavors of whatever you pair it with. So why not give it a bit of a health boost and make it keto-friendly?
But how can you make a baked cod dish that is both healthy and bursting with flavors? Is it even possible to enjoy a creamy, delicious meal while sticking to a low-carb diet? Well, my keto baked cod recipe is the answer to these questions. By using a few simple ingredients and spices, this dish is transformed into a savory, keto-friendly meal that will make your taste buds sing!
A Delightful Low-Carb Meal
If you’re on a keto diet, you know it can be a bit of a challenge to balance your meals with the right amount of proteins, fats, and carbs. This baked cod recipe makes things easy for you. With a good dose of protein from the cod and healthy fats from the butter and cream, it’s just what you need for a balanced keto meal.
The best part? You won’t miss the carbs at all. The creamy sauce, flavored with garlic and herbs, adds so much flavor to the cod that you’ll forget you’re eating a low-carb meal. It’s a testament to the fact that eating healthy doesn’t have to mean compromising on taste.
The Star: Cod
Why did I choose cod for this recipe? Well, for one, cod is a lean white fish that’s packed with high-quality protein. It’s also a great source of vitamins B3, B6, and B12, and minerals like iodine, selenium, and zinc.
Aside from being nutritious, cod’s mild flavor makes it an excellent option for a variety of dishes. When cooked, it has a delicate, flaky texture and a subtle sweetness that pairs well with the robust flavors in this recipe.
A Flavorful Creamy Sauce
The buttery, creamy sauce in this recipe is what brings everything together. It’s made with garlic, herbs, heavy cream, and Parmesan cheese, making it rich, indulgent, yet still keto-friendly.
The sauce is cooked until it’s just the right consistency – not too thick, not too thin. It’s then poured over the cod before baking, allowing the fish to absorb all those wonderful flavors.
Ingredients
- 4 Cod fillets
- 2 tablespoons of Olive oil
- 1 teaspoon of Salt
- 1/2 teaspoon of Black Pepper
- 4 cloves of Garlic, minced
- 1 cup of Heavy cream
- 1/2 cup of grated Parmesan cheese
- 2 tablespoons of fresh Parsley, chopped
Instructions
- Preheat your oven to 400F (200C). Grease a baking dish with olive oil and place the cod fillets in it.
- Season the cod with salt and pepper. In a saucepan, heat the butter and sauté the garlic until fragrant.
- Stir in the heavy cream and Parmesan cheese. Cook the sauce over low heat until it thickens.
- Pour the sauce over the cod and bake for 20 minutes, or until the fish flakes easily with a fork.
- Garnish with fresh parsley and serve hot.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Tips for Keto Baked Cod
For the best flavor, use fresh cod fillets. You can substitute the cod with other white fish like haddock or pollock. Also, you can add more vegetables to the dish like spinach or bell peppers for added nutrition and texture.
Why This Recipe is a Must-Try
This recipe is a tasteful blend of subtle and robust flavors. The creaminess of the sauce, the flakiness of the cod, and the freshness of the herbs make it a delight to eat. Plus, it’s low-carb and keto-friendly, making it a perfect choice for health-conscious foodies.
Nutrition Information
- Calories: 450 kcal
- Fat: 30g
- Cholesterol: 120mg
- Sodium: 700mg
- Carbohydrates: 5g
- Fiber: 1g
- Sugar: 2g
- Protein: 40g