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Home / Recipes / Egg-Free

Keto Oven Baked Cod Recipe

By Lisa MarcAurele · Dec 2, 2023 · 21 Comments

1.2K shares
Jump to Recipe
keto baked cod recipe pinterest image

This keto recipe for oven baked cod has a delicious crust made with parmesan cheese and crunchy pork rinds. With a squeeze of lemon juice, this fish dinner has zero net carbs per serving and is a fantastic source of omega-3 fatty acids!

baked cod recipe keto cover image

I love making fish for dinner! I know it's going to be incredibly filling (thanks to the healthy fats) and have a light taste, too. My go-to fish is usually fresh or frozen salmon, but I'm starting to really like cod.

I've been using cod to make a few new dinners like this baked fish Florentine and fish tacos and they have all turned out great!

The secret to the best keto cod recipes 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.

Ingredients needed for keto baked cod

You don't need a whole bunch of complicated ingredients to make a beautiful fish dinner.

Besides a fresh filet of cod fish, here's everything you'll need:

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 bake the cod fillets, so it has a satisfying crunch.

Tip: If you have any leftover pork rind breadcrumbs, use them to make some keto crab cakes!

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.

To season the actual piece of fish, some simple salt and pepper works perfectly. You can also sprinkle in some cayenne pepper, garlic powder, and onion powder.

Cooking wine

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.

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low carb recipe.

Cooking tips:

  • 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.
recipe steps for making bad cod fish recipe

How to cod in the oven

When you make the cod in the oven, you don't have to stand over the stove and worry about making a big mess. This is a very simple way to make a filling dinner!

Step 1: Preheat the oven

Before you even begin preparing the cod for baking, preheat your oven. The oven must be preheated to cook the fish appropriately.

Step 2: Make keto breading and butter

Add all of the breading ingredients to a bowl. Pat the fish dry and then dip each filet in the breading ingredients.

In a separate bowl, mix some melted butter and white cooking wine.

Tip: Do not treat this like chicken legs or "shake and bake."

Step 3: Bake breaded cod in oven

Place the fish on the baking sheet and spread the crust ingredients on top. Then, drizzle the butter and wine mixture on top after that.

It only takes 20 minutes for it to bake.

Towards the end of the 20 minutes, you'll begin to smell the aroma of the parsley, fish, and cooking wine!

coated cod fillets on baking sheet with keto breadcrumbs

What to serve with oven baked cod

This is a very light meal, so lighter sides will taste better with it.

Since fish and rice seem to go perfectly together, serve some cauliflower rice on the side.

This will also taste perfect with some simple veggies like oven roasted asparagus. My recipe for oven-roasted artichoke hearts is drizzled with lemon and tastes fresh and light, just like the fish!

Add a bowl of baby kale salad on the side for a well-rounded meal.

Tip: When you are picking out the side dishes, think light. Choose recipes that are made with whole ingredients and avoid things with a lot of cheese or other meats!

keto baked cod fillet on plate with chopped parsley and a slice of lemon

FAQs

Before we get to the recipe, here are some questions people often ask about baking cod in the oven.

How do you know when the cod is fully cooked?

You will know the fish is fully cooked when it is light and flaky. The internal temperature of fully-cooked fish is 145°F.

Another way you can tell is by looking at the fish before you bake it. It's typically shiny and translucent. When it is fully cooked, the color will change and it will look more white opaque.

How do you store leftover fish?

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

What is the 10-minute rule for cooking fish?

There is something called the "10 minute rule" with fish. This rule states that you should cook fish 10 minutes per inch of filet and turn it halfway through the cooking time.

I found that my recipes using 20 minutes without turning will fully cook the fish. This is still a good rule to know for future reference!

What can I use instead of white cooking wine?

If you don't have white cooking wine, you can substitute it with:
- White wine vinegar
- Chicken broth
- Apple cider vinegar

baked cod with keto breadcrumbs on white plates with lemon slices

Make baked cod fish for a light and delicious dinner!

If you have never tried to bake cod before, this recipe should be where you start. It's so simple that beginning cooks will be successful.

Plus, it has major rewards too. The cod is packed with omega-3 fatty acids your body needs.

Another family favorite are these air fryer salmon bites! They are little nuggets of deliciousness seasoned with soy sauce, honey and blend of spices.

Like This Keto Fish Recipe? Try These!

If you enjoyed this baked cod recipe, here are some more seafood recipes that you will enjoy. They are some of my go-to's:

  • Homemade Fish Tacos feature crispy fish on a bed of lettuce and wrapped in a low-carb wrap.
  • Keto Seafood Paella is a delicious and flavorful seafood dish that will transport you to Spain.
  • Gluten Free Coconut Shrimp is a tasty appetizer, or main dish served with a creamy low-carb dipping sauce.
  • Keto Clam Chowder is perfect for cold days when you want some comfort food to warm you up.
  • Easy Lobster Bisque is a decedent and creamy soup that you can make at home with simple low-carb ingredients.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

keto baked cod on white plate

Keto Baked Cod

5 from 12 votes
This keto recipe for oven baked cod has a delicious crust made with parmesan cheese and crunchy pork rinds. With a squeeze of lemon juice, this fish dinner has zero net carbs per serving and is a fantastic source of omega-3 fatty acids!
Prep Time:10 minutes mins
Cook Time:20 minutes mins
Total Time:30 minutes mins
Course: Main Course
Cuisine: American
Diet: Diabetic, Gluten Free
Print Pin Review Recipe Save Recipe View Collections
Servings: 4 servings
Calories: 189

Video

Ingredients

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

Instructions

  • Preheat the oven to 400°F.
  • 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.
  • 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.
  • Add salt and pepper to taste to both sides of the fish.
  • Top the fish with the pork rind crumb mixture, and carefully pour the remaining butter/wine mixture on top.
  • Bake for 20 minutes until the fish is cooked through and flaky. Garnish with the remaining parsley before serving.

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.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1fillet | Calories: 189 | Carbohydrates: 1g | Protein: 19g | Fat: 11g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 173mg | Potassium: 368mg | Fiber: 1g | Sugar: 1g | Vitamin A: 496IU | Vitamin C: 4mg | Calcium: 64mg | Iron: 1mg

Additional Info

Net Carbs: 0 g | % Carbs: 0 % | % Protein: 43.4 % | % Fat: 56.6 % | SmartPoints: 6
Values
Array
(
    [serving_size] => 1
    [calories] => 189
    [carbohydrates] => 1
    [protein] => 19
    [fat] => 11
    [saturated_fat] => 7
    [trans_fat] => 1
    [cholesterol] => 65
    [sodium] => 173
    [potassium] => 368
    [fiber] => 1
    [sugar] => 1
    [vitamin_a] => 496
    [vitamin_c] => 4
    [calcium] => 64
    [iron] => 1
    [serving_unit] => fillet
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

« Fluffy Almond Flour Pancakes (Keto, Gluten Free)
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Reader Interactions

Comments

  1. Blue Ridge Lady

    April 11, 2024 at 1:25 am

    5 stars
    Excellent recipe! Great flavor combination. Easy to follow instructions with common ingredients. Also acceptable for PSMF days.

    Reply
  2. Carolyn

    February 25, 2024 at 5:22 pm

    Do you have to use the white cooking wine or can you substitute with water?

    thank uou,

    Carolyn

    Reply
    • The Low Carb Cook

      February 28, 2024 at 8:49 pm

      Hi Carolyn, you do not have to use white wine. You cab sub in some chicken broth or some white vinegar in its place.

      Reply
  3. Dee

    January 28, 2024 at 8:36 am

    Can I use white wine vinegar?

    Reply
    • The Low Carb Cook

      February 28, 2024 at 9:05 pm

      Yes!

      Reply
  4. Catherine

    July 08, 2023 at 12:12 pm

    I made this yesterday and everyone enjoyed it so this is now a "keeper". It is moist but with a slight crispy crunch thanks to the pork rinds.

    Reply
  5. Gina B.

    March 02, 2022 at 7:39 pm

    5 stars
    This was so easy and delicious. I served it with edamame spaghetti tossed with butter and parmesan cheese for the kids, and air-fried asparagus for the adults. We'll be adding this to our regular rotation as an easy-meal / busy day meal option.

    Reply
    • Teresa Tebbe

      October 21, 2023 at 9:49 am

      5 stars
      For a vegetable side dish if asparagus is not a possibility what be a good alternative.

      Reply
  6. Di

    September 16, 2021 at 5:16 pm

    5 stars
    Thanks so much for sharing this easy delicious recipe! We’re trying to eat more fish and have been in a “salmon slump”, so after seeing this recipe tried cod for a change. Making it again tonight! We both LOVE it! Thanks again.

    Reply
  7. yang

    February 07, 2021 at 6:53 pm

    5 stars
    The pork rind crumbs and parmesan is such a unique and flavourful combo for the crust. 🙂 I am a cod lover and look forward to trying this.

    Reply
  8. jennifer

    February 06, 2021 at 9:53 pm

    5 stars
    And THIS is why I always have cod in the freezer. so yummy

    Reply
  9. Sunrita

    February 05, 2021 at 11:38 am

    5 stars
    A perfect healthy low carb dinner. Served with garlic bread for my kids. An absolute hit!

    Reply
  10. Kelly

    February 03, 2021 at 9:46 pm

    5 stars
    So flaky and delicious! The crust is amazing!

    Reply
  11. tina

    February 01, 2021 at 10:46 pm

    5 stars
    Love the idea of using pork rinds on this to give it a crunch!

    Reply
  12. Veronica

    February 01, 2021 at 10:04 pm

    Can a air fryer use to make the cod

    Reply
    • Lisa MarcAurele

      February 02, 2021 at 9:41 am

      You can air fry the fish at 370°F for about 16 minutes.

      Reply
  13. Donny

    February 01, 2021 at 9:44 pm

    5 stars
    White fish can be kind of boring so I love your idea of how to give it a crust. Definitely need to try it!

    Reply
  14. Jean Choi

    February 01, 2021 at 8:02 pm

    5 stars
    Such a great idea to use pork rind crumbs! I love this. So good!

    Reply
  15. Lenora

    February 01, 2021 at 10:00 am

    The amount of calories seems high? Is this due to the crumbs butter, wine and cheese?

    Reply
    • Lisa MarcAurele

      February 01, 2021 at 10:44 am

      The calculation was based on 1 cod versus four 3 oz. fillets. Thanks for pointing this out. The nutritional data has been corrected.

      Reply
      • Beth

        February 01, 2021 at 11:13 am

        Perfect timing your post, just picked up so m e fresh cod yesterday, I'm sure it is going to be good!

5 from 12 votes (1 rating without comment)

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