Baked Cod (Low Carb, Keto)
- 12 ounces cod (fresh or thawed from frozen, less than 1 inch thick and cut into about 4 equal fillets; I use wild Alaskan cod)
- 1/3 cup finely grated parmesan cheese (sandy or powdery texture)
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon paprika
- 1/4 teaspoon table salt
For The Sauce:
- 4 cloves garlic, minced
- 1/4 cup dry white wine (I use Sauvignon Blanc)
- 2 tablespoons fresh lemon juice
- 1 tablespoon salted butter
- Position an oven rack in the middle of the oven, and preheat to 400 F.
- Pat the cod fillets dry using paper towels. Sprinkle salt over both sides of each fillet. Set aside while you work on the next steps.
- In an oven-safe pan large enough to hold all fillets side-by-side (I use a 10-inch nonstick pan), add butter over medium heat. Stir it around until melted, less than 1 minute. Add minced garlic, stirring until aromatic and starting to brown, 1 to 2 minutes.
- Add white wine and lemon juice to the pan. They should immediately start to simmer. Briefly stir them together and then turn off the heat.
- In a mixing bowl, stir parmesan cheese with paprika until well-mixed. Place cod fillets side-by-side in the pan, over the sauce. Generously spoon the parmesan mix over the top of the cod fillets in the pan, using a spoon to spread it out until evenly distributed over the fillets. It’s fine if some of the parmesan mix falls off the fillets because it’ll become part of the sauce.
- Once the oven has heated to 400 F, transfer the pan to the oven. Bake until the cod fillets are cooked through, 15 to 20 minutes. They are done when they can easily be flaked using a fork. If your fillets are thicker (more than 1 inch in the thickest section), then you may need to bake for an extra 5-10 minutes.
- Carefully transfer only the cod fillets to serving plates, using a turner spatula to avoid disrupting the parmesan topping, and leaving the liquid in the pan.
- Stir together the remaining liquid in the pan, optionally boiling over medium-high heat for a minute to thicken the sauce, and drizzle the sauce over the cod. Sprinkle parsley over the cod, and serve while hot.
|Makes 2 Servings|
|Amount Per Serving:|
|Total Fat 9g||14%|
|Saturated Fat 6g||32%|
|Net Carb 2.5g|
|Total Carb 3g||1%|
|Dietary Fiber 0.5g||1%|
Fresh or Frozen
You can use either fresh or frozen cod fillets. If you have access to fresh cod — great! If not, frozen cod works well too and you should plan to defrost it before cooking. One way to quickly thaw shrink-wrap packaged fish is by placing it in a lukewarm water bath.
Like most whitefish, cod is mild in taste, pairing well with stronger flavors like parmesan cheese. Consequently, select fillets with a thickness of 1 inch or less; with thinner fillets, there will be a larger ratio of flavorful parmesan topping to fish meat in each bite.
For uniform cooking, check that the fillets have an even thickness and size so that they’ll cook at the same rate.
Cod Baking Time
The baking time will vary depending on the thickness of the individual fillets. For ones that are less than 1 inch thick, it takes 15 to 20 minutes until they’re tender.
To determine if your cod is properly cooked through, use a fork to see if you can easily flake the meat. If not, bake for another 5 minutes and check again.