Keto Seared Cod
STATS:
Cook time: Ten mints.
Total time: Twenty mints.
Serving size: 1 fillet with sauce
Cuisine: American
Calories: 290 kcal
Course: Dinner
Diet: Keto, Low-Carb
Prep time: Ten mints.
Serving: 4
EQUIPMENT:
Skillet
Fish spatula
Saucepan
Spatula
INGREDIENTS:
4 cod fillets
Salt and black pepper
One tablespoon lemon juice
Two tbsp. olive oil
Three tbsp. butter
2 garlic cloves
Two tablespoon parsley
One tablespoon dill
One tsp. lemon zest
Half teaspoon red pepper flakes
INGREDIENTS NOTES:
COD FILLETS:
Select fresh or frozen fillet of cod to prepare this dish, and if we take frozen fillet so we have to properly thaw the fillets.
OLIVE OIL:
It is utilize to sear the cod fillet, and it also adds taste and good content of fat in the dish.
BUTTER:
Butter is used to make the herb butter sauce, and it makes the sauce flavorful and rich.
GARLIC:
Garlic is used to make this dish more flavorful and aromatic, and we have to use fresh garlic pieces instead of garlic powder.
LEMON ZEST & JUICE:
Lemon zest and juice are added to the fish to balance the taste and to add a tangy flavor to the dish.
PARSLEY:
Parsley is added to add a crispy and herby flavor to the fish.
DILL:
We can also add the dill to this dish as it adds a delicate flavor to the fish.
BLACK PEPPER & SALT:
Black pepper & salt are added to the fish to add flavor and spice to the dish.
INSTRUCTION:
We can rub the salt & pepper on the fillet.
Now we can heat the olive oil on a moderate to high flame.
We can add the fillet to the oil and cook the fillet for 3 to 4 minutes on every side, and put it on the plate.
We can melt the butter in a saucepan on a moderate flame.
Now we can add the garlic and cook the garlic for 30 seconds or till it becomes fragrant.
We can add the red pepper flakes, lemon juice, zest, & herbs and stir & simmer for a minute or two.
Now we can serve the cod with the herb butter sauce.
SERVING IDEAS:
Sautéed kale or spinach goes great with this dish.
Serve the herb butter cod with rice or cauliflower mash.
We can serve this dish with the zucchini & asparagus (roasted).
Serve the seared cod with keto vinaigrette and a crisp green salad.
Add toasted almonds over the dish for crunch.
We can serve this dish with the lemon slices for the additional tang & zest.
TIPS
We have to properly dry the fish before rubbing the salt & pepper.
You can cook the fish in batches and avoid the pan from getting full, too.
We would utilize the ghee as a substitute for butter to prepare the dairy-free dish.
You would also add the capers for the little briny taste.
We would have to use the fish spatula, as it can help keep fillets from shattering
STORAGE INFORMATION:
FRIDGE:
You would place this cod fish in the seal box and preserve the fish for 3 days.
FREEZER:
We can put the cod without the sauce in the bag for 2 months.
FAQs:
Can I make the dish with the frozen fillet?
We can make this dish with the frozen fillet, but we have to properly dry the fish to remove the moisture.
Will I make the herb butter sauce before time?
We can make the herb butter sauce before time and store it in the fridge, and warm up the sauce when required.
Is this dish dairy-free?
This dish is not dairy-free as it uses butter to make the herb sauce, but we can use ghee in place of butter to make this dish dairy-free.
NUTRITIONAL INFORMATION:
Calories: 290 kcal
Carbs: 1g
Total Carbs: 1g
Fiber: 0g
Protein: 28g
Fat: 19g
Vitamin A: 450 IU
Calcium: 30mg
Iron: 1mg
Sodium: 280mg
Potassium: 550mg
Serving size: 1 cod fillet with 2–3 tbsp. sauce
