Keto Lemon-Garlic Baked Cod with pine nuts and parsley is a flavorful and tasty dish. This dish contains lots of protein, nutrients, and healthy fats. Cod fish is a lean protein and flaky, and it is a perfect foundation for lemon and garlic flavors. Add the parsley and nuts to add the refreshness and toasted nutty flavor in the dish. This dish is prepared simply, but we can easily serve this dish on some occasions or party. Keto Lemon-Garlic Baked Cod with pine nuts and parsley is a great dish to prepare for midweek dinner.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Caloric count: 295 kcal
- Prep time: 10 minutes
- Portion size: One fillet
- Cooking time: Fifteen minutes
- Overall time: 25 minutes
- Course: Main Course
- Diet: Gluten-Free, Keto, Low-Carb
- Portion: 4
- Cuisine: Mediterranean
EQUIPMENT:
- Baking dish
- Mixing bowl
- Garlic press
- Lemon zester
- Small skillet
- Oven
INGREDIENTS:
- 4 cod fillets
- 3 tbsp. olive oil
- Salt
- 3 garlic cloves
- Black pepper
- One lemon juice and zest
- ¼ cup pine nuts
- 3 tbsp. fresh parsley
INGREDIENT NOTES:
COD FILLETS:
- Cod fillets are the ideal foundation for strong flavors because they are mild, lean, and flaky. Although fresh fillets are ideal, thawed frozen fish that has been properly dried before baking performs equally well.
OLIVE OIL:
- Olive oil adds healthful lipids and helps the fish to remain moist in baking. Extra virgin olive oil enhances the Mediterranean characteristics, which gives the meal a deeper, more fulfilling flavor.
GARLIC:
- The powerful, fragrant flavor of garlic counterbalances the cod’s delicate flavor. The best garlic cloves are freshly minced; use garlic powder as a quick substitute if necessary.
LEMON JUICE & ZEST:
- Lemon juice and zest provides the brightness in the cod. The juice balances the richness of the fish and oil, while the zest provides intense flavor.
PINE NUTS:
- The buttery crunch of pine nuts pairs well with tender fish. Toast the nuts to enhance their nutty aroma and avoid any bitterness.
PARSLEY:
- The addition of parsley lightens the meal with its fresh, earthy touch. Flat leaves of parsley provide a stronger flavor than curly parsley.
SALT & PEPPER:
- Essential seasonings like salt and pepper bring out the inherent tastes of the fish and other ingredients. The aroma and flavor of freshly cracked black pepper are more noticeable.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We turn on the oven at 400° F.
- Utilize paper towel to dry the fish fillets.
- Sprinkle pepper & salt on both surfaces of fish.
- Stir the lemon zest, olive oil, garlic, & lemon juice in a small vessel.
- Include the fillets in the vessel & add the mixture to cover it.
- Bake the cod for fifteen mints till it becomes flaky.
- Transfer cod fillets in a baking dish and add the mixture on them.
- Toast the nuts in a skillet on a moderate flame for three minutes while the fish bakes.
- Garnish the fish with pine nuts and serve warm.
SERVING SUGGESTIONS:
VEGETABLE:
- Roasted Asparagus
- Sautéed Spinach
- Garlic Butter Zucchini Noodles
- Cauliflower Mash
SALADS:
- Cucumber Avocado Salad
- Arugula Parmesan Salad
- Greek Salad with Feta
- Spinach Walnut Salad
SIDES:
- Cauliflower Rice Pilaf
- Cheesy Broccoli Bake
- Keto Garlic Breadsticks
- Creamed Mushrooms
SAUCES & EXTRAS:
- Lemon Butter Sauce
- Garlic Aioli
- Pesto Drizzle
- Herbed Olive Oil Dip
TIPS:
- Don’t bake the cod for a long time, as it cooks quickly and dries.
- Toast the pine nuts with care so they don’t burn.
- Drizzle olive oil while serving for additional indulgence.
- Marinate the dish in the mixture for thirty minutes for an additional flavor.
STORAGE INFORMATION:
FRIDGE:
- Put the leftover fish in the covered vessel & store the fish for two days.
FREEZER:
- Freeze the cooked cod for one month in a covered box.
FAQs:
Can I make use of any other fish type?
- We can make use of halibut, tilapia, or haddock to prepare this dish.
Will I use any other nut variety?
- We can utilize chopped almonds or walnuts instead of pine nuts. They provide a similar crunch.
Is this dish dairy-free?
- This dish is already dairy-free.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
No of calories: 295 kcal
Calcium: 42 g
Net carbs: 2 g
Sodium: 290 g
Total carbs: 3 g
Serving size: 1 fillet
Fiber: 1 g
Protein: 32 g
Fat: 17 g
Iron: 1.8 g
Vitamin A: 25 g
Potassium: 580 g
