Growing up in a family that loved fried fish, I never thought I’d become such a fan of baked cod. My mom would always reach for the breadcrumbs and oil, making a tasty but not-so-healthy dinner. When I started following a keto diet, I had to rethink how to make fish that would still taste good without the carbs.
That’s when I discovered this simple baked cod recipe. It turns out you don’t need breadcrumbs or deep frying to make cod that everyone at the table will enjoy. With just a few keto-friendly ingredients and about 20 minutes in the oven, you can make fish that’s both good for you and actually tastes great.
Ingredient Substitutions
For a dairy-free option, coconut oil can replace melted butter in this recipe. Use the same amount of coconut oil as butter, which will provide a similar richness and help the coating adhere to the fish. Crushed pork rinds can be substituted with almond flour or ground nuts for those avoiding pork products. This substitution maintains the low-carb profile while adding a nutty flavor. Use the same quantity as the pork rinds. Parmesan cheese can be replaced with nutritional yeast for a vegan alternative that still provides a savory, cheesy flavor. Use about half the amount of nutritional yeast compared to parmesan, as it has a stronger taste. For those avoiding alcohol, the cooking wine can be substituted with chicken broth or a mixture of water and lemon juice to maintain moisture and add flavor. Use the same amount as the cooking wine called for in the recipe.
| Preparation Time | 10-15 minutes |
| Cooking Time | 20 minutes |
| Total Time | 30-35 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 700-800
- Protein: 60-70 g
- Fat: 50-60 g
- Carbohydrates: 10-15 g
Ingredients
For the topping:
- 3 tbsp grated parmesan
- 1 tbsp melted unsalted butter (I prefer Kerrygold)
- 1/2 cup crushed pork rinds (for a crispy texture)
- 1 tbsp chopped fresh parsley
For the liquid coating:
- 3 tbsp white cooking wine
- 2 tbsp melted unsalted butter
For the cod:
- 4 cod fillets (12 oz total)
- 1 tbsp chopped fresh parsley
- salt, as desired
- black pepper, as desired (freshly ground preferred)
Step 1: Prepare the Oven and Crumb Mixture
Preheat your oven to 400°F to ensure it’s ready for baking.
In a small bowl, combine pork rind crumbs, parmesan cheese, 1 tablespoon of chopped parsley, and 1 tablespoon of melted butter.
Stir until the ingredients are well mixed, creating a crumb coating that will be used over the fish.
Step 2: Mix Wine and Butter
In a separate bowl, combine the white cooking wine with 2 tablespoons of melted butter.
This will serve as a flavorful soaking mixture for the fish.
Step 3: Prepare and Season the Fish
Dip and soak each piece of fish in the wine and butter mixture, ensuring they are fully coated.
Place each soaked piece on a baking sheet.
Once all pieces are laid out, add salt and pepper to taste on both sides of the fish.
Step 4: Apply Crumb Topping
Top each piece of fish with the pork rind crumb mixture, spreading it evenly over the surface.
Carefully pour any remaining butter and wine mixture over the coated fish to enhance flavor and moisture.
Step 5: Bake and Garnish
Place the baking sheet in the preheated oven and bake for about 20 minutes, or until the fish is cooked through and flakes easily with a fork.
Once done, remove from the oven and garnish with the remaining chopped parsley for a fresh, herby touch.
