Keto Wild Caught Pacific Cod with Garlic Herb Butter

Why You Should Include More Fish in Your Keto Diet

The general rule of thumb for cod is that it’s a white fish that’s very flaky and mild in taste. This mild taste means that your cooking style and seasoning will greatly affect the flavor you end up with.

Cod, on the other hand, can take a bunch of different applications. Curried cod, done it up in a honey BBQ sauce, teriyaki, fried it up escoveitch style which is a Jamaican/Caribbean favorite, and even slapped jerk sauce on it and popped it in the oven for a quick and nutritious meal.

Cod is very low in fat so feel free to slather it in lots of butter to amp up the flavor and the fat content or have it with a fatty side dish such as a garlicky cauliflower mash.

Cod is, of course, high in protein, and it’s also high in Vitamin B and several minerals that are essential to brain and heart health, though it’s not as high in Omega 3s as salmon, mackerel, and sardines.

How to Prepare this Keto Cod Recipe

Because Wild Caught Pacific Cod is a leaner fish, you’ll want to prepare it in lots of high-quality fat. If you bake this, you totally can wrap it in foil with the garlic butter inside. Baking makes this recipe even quicker with much less fuss. Bake it at 375 degrees F for 15 minutes or until flaky.

In this recipe, however, I’m using my cast iron to quickly sear the fish and serve it up hot. Using my 12-inch skillet, it seriously takes me 5-10 minutes to get this done. That’s with me using 6 fillets to make 3 servings for my family. I prefer it this way as the searing gives me a nice flavor and color on the fish. Just be careful when you’re flipping the fish as it breaks apart easily.

If you love this butter, you can make it ahead of time, keep in your fridge and use it on your savory dishes, or make garlic bread or garlic chaffless!

Instructions

• Prepare the garlic-herb butter by combining all ingredients in a medium-sized bowl. Stir until the garlic, herbs, and salt are evenly distributed throughout the softened butter.
• Transfer the butter mixture to the center of a sheet of plastic wrap and form it into a log. Wrap tightly and place inside the refrigerator for 15-20 minutes to become firm.
• Heat coconut oil in a large skillet over medium-high heat. Pat cod fillets dry with a paper towel and season both sides with salt and black pepper, to taste.
• Add filets to a hot skillet and cook for 2-3 minutes, or until they become golden brown. Reduce heat to medium and carefully flip each fillet. Top each filet with an equal amount of herb butter and continue cooking for another 3-4 minutes. While cooking, spoon the herb butter back over the filets as it melts.
• Remove from heat and transfer fillets to individual serving plates. Drizzle with melted herb butter and garnish with some fresh chopped parsley, if desired.
• Serve immediately with some oven-roasted asparagus tossed with remaining herb butter from the skillet or your choice of sides. Enjoy!