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Oven baked cod topped with chopped parsley

Baked Cod (Low Carb, Keto)

An easy weeknight recipe for parmesan baked cod roasted with a citrus garlic sauce. Keto, low carb, and gluten free.

Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 2 servings
Calories 280 kcal

Ingredients

  • 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

Instructions

  1. Position an oven rack in the middle of the oven, and preheat to 400 F.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

  7. 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.

  8. 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.

Nutrition Info

Makes 2 Servings
Amount Per Serving:
Calories 280  
Total Fat 9g 14%
   Saturated Fat 6g 32%
Cholesterol 103mg 34%
Sodium 570mg 24%
Net Carb 2.5g  
Total Carb 3g 1%
   Dietary Fiber 0.5g 1%
   Sugars 1g  
Protein 36g  
Vitamin A 14% · Vitamin C 7% · Calcium 19% · Iron 5%