This keto recipe for oven baked cod has a scrumptious crust made with parmesan cheese and crunchy pork rinds. With a squeeze of lemon juice, this fish dinner has zero internet carbs per serving and is a unbelievable supply of omega-3 fatty acids!
I really like making fish for dinner! I do know it will be extremely filling (because of the wholesome fat) and have a lightweight style, too. My go-to fish is often contemporary or frozen salmon, however I am beginning to actually like cod.
I have been utilizing cod to make a couple of new dinners like this baked fish Florentine and fish tacos and so they have all turned out nice!
The key to the very best keto cod recipes is the low-carb breading. Because it bakes, it turns into crispy on prime and the fish stays juicy and flaky.
It is a recipe that you’ll swear got here from a restaurant!
Preserve this recipe on-hand whenever you need one thing a bit fancier for dinner.
Components wanted for keto baked cod
You do not want an entire bunch of difficult elements to make a gorgeous fish dinner.
Moreover a contemporary filet of cod fish, here is all the pieces you will want:
Keto breading
I found {that a} zero-net carb breading for fish that I really like is pork rind crumbs! They keep their crispy texture as I bake the cod fillets, so it has a satisfying crunch.
Tip: When you have any leftover pork rind breadcrumbs, use them to make some keto crab muffins!
I additionally added some grated parmesan cheese too, as a result of it rounds out the flavour and provides to the crust on prime of the fish.
Seasoning
If you add herbs to the fish, use contemporary herbs as a lot as doable. Whereas dried parsley will work too, you’ll be able to’t beat the burst of taste from the contemporary leaves.
To season the precise piece of fish, some easy salt and pepper works completely. You can even sprinkle in some cayenne pepper, garlic powder, and onion powder.
Cooking wine
My different favourite ingredient that made all of the distinction is the white cooking wine. It infuses the fish with a lot taste!
You should use a dry white wine if you do not have cooking wine available.
Please word:Â Take a look at the recipe card on the backside for a full listing of elements used to make this low carb recipe.
Cooking ideas:
- Pat the fish dry earlier than you add the pork rinds and seasoning. This can take away the surplus moisture which is able to assist the pork rinds keep on with the fish and provides it a greater crust. It can additionally assist it prepare dinner evenly.
- Don’t overcrowd the baking sheet. Go away sufficient room for every filet to bake. Should you add too many fillets directly, the fish may change into soggy as a substitute of crispy.
- Be very cautious whenever you carry the fish off of the baking sheet. Cod is a young fish which may break in the event you use too thick of a spatula. They really make thinner ones generally known as fish spatulas for that reason.
Learn how to cod within the oven
If you make the cod within the oven, you do not have to face over the range and fear about making a giant mess. It is a quite simple option to make a filling dinner!
Step 1: Preheat the oven
Earlier than you even start making ready the cod for baking, preheat your oven. The oven have to be preheated to prepare dinner the fish appropriately.
Step 2: Make keto breading and butter
Add all the breading elements to a bowl. Pat the fish dry after which dip every filet within the breading elements.
In a separate bowl, combine some melted butter and white cooking wine.
Tip: Don’t deal with this like hen legs or “shake and bake.”
Step 3: Bake breaded cod in oven
Place the fish on the baking sheet and unfold the crust elements on prime. Then, drizzle the butter and wine combination on prime after that.
It solely takes 20 minutes for it to bake.
In the direction of the top of the 20 minutes, you will start to odor the aroma of the parsley, fish, and cooking wine!
What to serve with oven baked cod
It is a very gentle meal, so lighter sides will style higher with it.
Since fish and rice appear to go completely collectively, serve some cauliflower rice on the aspect.
This may also style excellent with some easy veggies like oven roasted asparagus. My recipe for oven-roasted artichoke hearts is drizzled with lemon and tastes contemporary and lightweight, similar to the fish!
Add a bowl of child kale salad on the aspect for a well-rounded meal.
Tip: When you’re selecting out the aspect dishes, assume gentle. Select recipes which might be made with complete elements and keep away from issues with numerous cheese or different meats!
FAQs
Earlier than we get to the recipe, listed below are some questions folks typically ask about baking cod within the oven.
You’ll know the fish is totally cooked when it’s gentle and flaky. The interior temperature of fully-cooked fish is 145°F.
One other manner you’ll be able to inform is by trying on the fish earlier than you bake it. It is usually shiny and translucent. When it’s totally cooked, the colour will change and it’ll look extra white opaque.
Be sure that to retailer leftover fish in an hermetic container within the fridge. It can keep contemporary for as much as 3 days.
There’s something known as the “10 minute rule” with fish. This rule states that it is best to prepare dinner fish 10 minutes per inch of filet and switch it midway by the cooking time.
I discovered that my recipes utilizing 20 minutes with out turning will totally prepare dinner the fish. That is nonetheless a very good rule to know for future reference!
If you do not have white cooking wine, you’ll be able to substitute it with:
– White wine vinegar
– Rooster broth
– Apple cider vinegar
Make baked cod fish for a lightweight and scrumptious dinner!
When you have by no means tried to bake cod earlier than, this recipe ought to be the place you begin. It is so easy that starting cooks will likely be profitable.
Plus, it has main rewards too. The cod is filled with omega-3 fatty acids your physique wants.
One other household favourite are these air fryer salmon bites! They’re little nuggets of deliciousness seasoned with soy sauce, honey and mix of spices.
Like This Keto Fish Recipe? Strive These!
Should you loved this baked cod recipe, listed below are some extra seafood recipes that you’ll get pleasure from. They’re a few of my go-to’s:
Comply with us on FACEBOOK, PINTEREST, and INSTAGRAM for much more tasty keto-friendly recipes!
Recipe
Keto Baked Cod
This keto recipe for oven baked cod has a scrumptious crust made with parmesan cheese and crunchy pork rinds. With a squeeze of lemon juice, this fish dinner has zero internet carbs per serving and is a unbelievable supply of omega-3 fatty acids!
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Directions
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Preheat the oven to 400°F.
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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 mix nicely.
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Combine collectively the white cooking wine and different 2 tablespoons of melted butter in a separate bowl. Dip and soak each bit of fish within the wine combination, and place on a baking sheet.
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Add salt and pepper to style to either side of the fish.
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High the fish with the pork rind crumb combination, and thoroughly pour the remaining butter/wine combination on prime.
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Bake for 20 minutes till the fish is cooked by and flaky. Garnish with the remaining parsley earlier than serving.
Notes
- Pat the fish dry earlier than you add the pork rinds and seasoning. This can take away the surplus moisture which is able to assist the pork rinds keep on with the fish and provides it a greater crust. It can additionally assist it prepare dinner evenly.
- Don’t overcrowd the baking sheet. Go away sufficient room for every filet to bake. Should you add too many fillets directly, the fish may change into soggy as a substitute of crispy.
- Be very cautious whenever you carry the fish off of the baking sheet. Cod is a young fish which may break in the event you use too thick of a spatula. They really make thinner ones generally known as fish spatulas for that reason.
- Retailer leftover fish in an hermetic container within the fridge. It can keep contemporary for as much as 3 days.
- The cod might be positioned in an air fryer at 370°F for about 16 minutes as a substitute of baking in an oven.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Vitamin
Serving: 1fillet | Energy: 189 | Carbohydrates: 1g | Protein: 19g | Fats: 11g | Saturated Fats: 7g | Trans Fats: 1g | Ldl cholesterol: 65mg | Sodium: 173mg | Potassium: 368mg | Fiber: 1g | Sugar: 1g | Vitamin A: 496IU | Vitamin C: 4mg | Calcium: 64mg | Iron: 1mg
Extra Data
Web Carbs:
0
g
|
% Carbs:
0
%
|
% Protein:
43.4
%
|
% Fats:
56.6
%
|
SmartPoints:
6
Notes on Dietary Info
Dietary data for the recipe is offered as a courtesy and is approximate solely. We can not assure the accuracy of the dietary data given for any recipe on this web site. Erythritol carbs should not included in carb counts because it has been proven to not impression blood sugar. Web carbs are the whole carbs minus fiber.
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