Diabetes Daily

Keto Baked Cod Recipe – Diabetes Daily

This content originally appeared on Low Carb Yum. Republished with permission.

The secret to this dish is the low-carb breading. As it bakes, it becomes crispy on top and the fish remains juicy and flaky. It’s a recipe that you will swear came from a restaurant! Keep this recipe on-hand when you want something a little fancier for dinner.

Keto Breading

I discovered that a zero-net carb breading for fish that I love is pork rind crumbs! They maintain their crispy texture as I fry the fish, so it has a satisfying crunch.

I also added some grated parmesan cheese too, because it rounds out the flavor and adds to the crust on top of the fish.

Seasoning

When you add herbs to the fish, use fresh herbs as much as possible. While dried parsley will work too, you can’t beat the burst of flavor from the fresh leaves.

My other favorite ingredient that made all the difference is the white cooking wine. It infuses the fish with so much flavor! You can use a dry white wine if you don’t have cooking wine on hand.

Keto Baked Cod

This keto baked cod recipe has zero net carbs per serving! It’s a fantastic source of omega-3 fatty acids and a filling protein for dinner.

Calories 189 kcal per serving

Ingredients

  • 12
    oz
    cod fillets
    4 fillets
  • 3
    tbsp
    butter unsalted
    melted and divided
  • ½
    cup
    pork rind crumbs
  • 2
    tbsp
    fresh parsley
    chopped
  • salt and pepper
    to taste
  • 3
    tbsp
    parmesan cheese
  • 3
    tbsp
    white cooking wine

Instructions

  1. 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.

  2. Mix together the white cooking wine and other 2 tablespoons of melted butter in a separate bowl. Dip and soak each piece of fish in the wine mixture, and place on a baking sheet.

  3. Add salt and pepper to taste to both sides of the fish.

  4. Top the fish with the pork rind crumb mixture, and carefully pour the remaining butter/wine mixture on top.

  5. Bake for 20 minutes until the fish is cooked through and flaky. Garnish with the remaining parsley before serving.

Recipe Notes

Pat the fish dry before you add 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.

Do not overcrowd the baking sheet. Leave enough room for each filet to bake. If you add too many fillets at once, the fish might become soggy instead of crispy.

Be very careful when you lift the fish off of the baking sheet. Cod is a tender fish that might break if you use too thick of a spatula. They actually make thinner ones known as fish spatulas for this reason.

Store leftover fish in an airtight container in the refrigerator. It will stay fresh for up to 3 days.

The cod can be placed in an air fryer at 370°F for about 16 minutes instead of baking in an oven.

Nutrition Facts

Keto Baked Cod

Amount Per Serving (1 fillet)

Calories 189
Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 7g44%

Trans Fat 1g

Cholesterol 65mg22%

Sodium 173mg8%

Potassium 368mg11%

Carbohydrates 1g0%

Fiber 1g4%

Sugar 1g1%

Protein 19g38%

Vitamin A 496IU10%

Vitamin C 4mg5%

Calcium 64mg6%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Keto Baked Cod Recipe



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