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prep time
2 h 15 min
cook time
30 min
ready time
2 h 45 min
Low Carb Cod Skillet Dinner
Cod is an enjoyable fish to eat for those who aren’t huge seafood lovers because it doesn’t have a strong taste. It’s a white fish that has a fairly mild flavor. Make this Keto cod skillet recipe for any picky eaters at the table or for your own meal prep! Cod filets are coated in a heavy seasoning, then marinated in your refrigerator. Blacken the cod in a big skillet, then finish roasting it in your oven with vegetables and butter. The cod is flaky but tenderized by a yummy, buttery sauce that collects in the skillet. Serve the skillet family-style at the dinner table or portion the filets and veggies in meal prep containers for the week.
How Keto-friendly is cod?
Cod is considered fairly healthy to eat. The protein is lean, which may seem contradictory to the Keto diet. If you’re going to eat cod, make sure you make up for the fat in other ways. You can do this by adding cooking oils, butter, or high-fat foods to your meal. In this recipe, you add fat to your meal with extra virgin olive oil and unsalted butter.
Health benefits of eating fish
Although cod may not have a lot of fat, the fat it does contain is very healthy for you! Cod contains omega-3 fatty acids, which help fight bad cholesterol. Cod is also known to contain less mercury than tuna, so you may want to substitute other dishes with cod. Finally, cod is a good source of Vitamin B6, which makes the fish a healthy brain food!
Other Keto vegetables to use
If you want to substitute the tomatoes, zucchini, or mushrooms in this Keto skillet recipe, you may. Other Keto vegetables you may substitute with could be broccoli, cauliflower, spinach, green beans, or asparagus.
Net Carbs
6.5 g
Fiber
2.2 g
Total Carbs
9.4 g
Protein
35.3 g
Fats
33.6 g
473 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cod Atlantic Raw
12 oz
Olive Oil
1 tsp
Seasoned salt
0.75 tsp
White pepper, ground
0.5 tsp
Paprika
0.5 tsp
Onion powder
0.25 tsp
Garlic powder
0.5 tsp
Grape tomato
3 oz
Zucchini
4 oz
Brown mushrooms
6 oz
Extra virgin olive oil
3 tbsp
Salt
0.13 tsp
Black pepper
0.25 tsp
Lemon pepper seasoning
0.13 tsp
Garlic powder
0.25 tsp
Chicken broth
0.5 cup
Butter, unsalted
1.5 tbsp
Recipe Steps
steps 5
2 h 45 min
Step 1
Prepare 6-oz skinless cod filets by rubbing 1⁄2 teaspoon of olive oil into the flesh of each one. Blend together the seasoned salt, white pepper, paprika, onion powder, and garlic powder in a small dish, then sprinkle the seasoning over one side of each filet. Gently press the seasoning into the flesh so it adheres. Cover the seasoned cod on a dish with plastic wrap and marinate in your refrigerator for about 2 hours.Step 2
After marinating the fish, heat a large, oven-safe skillet over high heat on the stove. Wait for the entire skillet to get evenly hot, then place the cod in the skillet seasoned side down. Cook the fish on one side until the seasonings char and the fish naturally releases from the pan with a fish spatula. Flip the fish over, and cook the cod filets until they’re golden on the bottom.Step 3
While the cod is cooking on the stove, turn on the oven to preheat to 350 F (180 C). Next, combine whole or halved grape tomatoes with quartered zucchini and mushrooms. Remove the cod skillet from the heat temporarily, then add the blend of vegetables around the edges of the skillet. Drizzle extra virgin olive oil all over the vegetables.Step 4
Next, sprinkle salt, pepper, lemon pepper, and garlic powder over the vegetables. Gently pour the chicken broth into the bottom of the skillet. Then, cut all your butter into small dollops, and place the dollops of butter on top of the vegetables and the fish. Now that the skillet is prepared, place it in your oven.Step 5
Bake the skillet for 20 minutes. For doneness, the vegetables should be tender and cooked through and the tomatoes may have burst. There should be a buttery sauce collected in the bottom of the skillet. For serving, weigh a flaky cod filet, then make up the remainder of the serving weight with vegetables. Don’t forget a spoonful of sauce from the skillet!
Comments
Jazzmine 4 months ago
👏👏👏 Wonderful recipe! I omitted mushrooms and grated fresh Parmesan over all.