Keto Baked Cod

Course: Main Course

Cuisine: American

Diet: Diabetic, Gluten Free

Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: servings

Calories: 189

Author: Lisa MarcAurele

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!

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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.

Video

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

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
)

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