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.
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 salmon, but I'm starting to really like cod.
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.
Ingredients Needed For Baked Cod
You don't need a whole bunch of complicated ingredients to make a beautiful fish dinner. Want to see all the exact amounts of the ingredients I used? Scroll down to the printable recipe card.
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.
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.
Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low carb recipe.
- 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.
How To Make Low-Carb Cod
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!
Before you even begin preparing the cod for baking, preheat your oven. The oven must be preheated to cook the fish appropriately.
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.
Do not treat this like chicken legs or "shake and bake." 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!
What To Serve With 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.
Frequently Asked Questions About Baked Cod Fish
Before we get to the recipe, here are some questions people often ask about baking fish.
How Do You Know When The Fish 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 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 is fried whole fish. The recipe does call for cornstarch, but you can use whey protein powder as a keto alternative.
More Fish Recipes To Try
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.
- Salmon Loaf is a really filling meal for an entire family and this recipe is topped with a tangy dill white sauce.
- Keto Salmon Patties are a breeze to make when you use canned meat.
- Low-Carb Tuna Casserole is filling and cheesy - the entire family will love it.
- Keto Clam Chowder is perfect for cold days when you want some comfort food to warm you up.
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Keto Baked Cod
- 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
- 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.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
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.
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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.
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.
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.
And THIS is why I always have cod in the freezer. so yummy
A perfect healthy low carb dinner. Served with garlic bread for my kids. An absolute hit!
So flaky and delicious! The crust is amazing!
Love the idea of using pork rinds on this to give it a crunch!
Can a air fryer use to make the cod
You can air fry the fish at 370°F for about 16 minutes.
White fish can be kind of boring so I love your idea of how to give it a crust. Definitely need to try it!
Such a great idea to use pork rind crumbs! I love this. So good!
The amount of calories seems high? Is this due to the crumbs butter, wine and cheese?
The calculation was based on 1 cod versus four 3 oz. fillets. Thanks for pointing this out. The nutritional data has been corrected.
Perfect timing your post, just picked up so m e fresh cod yesterday, I'm sure it is going to be good!