BAKED KETO COD WITH BUTTERED GARLIC PARMESAN CRUST

Baked Keto Cod With Buttered Garlic Parmesan Crust Recipe

A deliciously crispy, low-carb dinner ready in 30 minutes.

KEY INFO

• Prep Time: 15 minutes
• Cook Time: 15-18 minutes
• Total Time: 30-33 minutes
• Servings: 2-4
• Calories: 320 per serving
• Fat: 22g
• Protein: 28g
• Net Carbs: 2g
• Difficulty: Easy
• Dietary: Keto, Low-Carb, Gluten-Free

EQUIPMENT NEEDED

• Baking sheet
• Parchment paper
• Medium mixing bowl
• Instant-read thermometer (recommended)
• Fish spatula (optional)

INGREDIENTS

For the Fish:

• 2-4 cod fillets (6-8 oz/170-225g each)
• 2 tbsp (30ml) olive oil
• ¼ cup (60g) butter, softened
• Salt and pepper to taste

For the Crust:

• ⅓ cup (33g) grated Parmesan cheese
• ⅓ cup (33g) almond flour [or crushed pork rinds]
• 2-3 garlic cloves, minced
• 1 tsp Italian seasoning
• ½ tsp paprika
• ½ tsp salt
• ¼ tsp black pepper

Garnish:

• 1 tbsp fresh parsley, chopped
• Lemon wedges
• Fresh basil (optional)

METHOD

1. 1. Preheat oven to 425°F (218°C).
   2. Line baking sheet with parchment paper.
   3. Pat cod fillets completely dry with paper towels.
   4. Mix all crust ingredients in a medium bowl until well combined.
   5. In a separate bowl, mix softened butter with olive oil.
   6. Season cod fillets with salt and pepper.
   7. Brush each fillet generously with butter mixture.
   8. Press the parmesan crust mixture firmly onto each fillet.

1. Place on prepared baking sheet.
2. Drizzle remaining butter mixture over fillets.
3. Bake for 15-18 minutes until internal temperature reaches 140°F (60°C).
4. Let rest 3-5 minutes before serving.

CRUCIAL TIPS

• Fish must be completely dry before coating.
• Don’t overcrowd the baking sheet.
• Crust should be golden brown and fish should flake easily.
• If crust browns too quickly, cover loosely with foil.

STORAGE & REHEATING

• Store in an airtight container for up to 2 days.
• Reheat at 350°F (175°C) until just warm.
• Best served fresh.

COMMON MISTAKES TO AVOID

• Overcooking the fish.
• Wet fish won’t crisp properly.
• Not letting fish rest before serving.

VARIATIONS

• Swap cod for haddock or pollock.
• Add crushed red pepper for heat.
• Use different herbs (dill, thyme).
• Mix in crushed pork rinds for extra crunch.

Remember: The key to perfect crispy cod is starting with dry fish and not overcooking. The fish is done when it flakes easily and reaches the proper internal temperature.