Imagine a tender, flaky cod fillet topped with a crunchy, buttery walnut crust that’s bursting with Mediterranean flavors. Juicy, crispy, and so satisfying, this recipe is everything you want in a keto-friendly fish dinner.
Whether you’re craving something quick, healthy, or simply delicious, this Keto Mediterranean Cod Recipe with Walnut Crust will have you coming back for more. Plus, it’s low-carb, naturally gluten-free, and ready in just 20 minutes!
easy baked cod recipe is packed with healthy fats and protein from the fresh cod and the walnuts. Plus, the easy keto dinner recipe uses simple ingredients! This healthy meal has a wonderful flavor from the parmesan cheese, parsley, and dill.
You can serve this low carb Mediterranean baked cod dish with some cauliflower rice, green beans, or a side salad for a complete and satisfying meal.
Why You’ll Love This Recipe
I’ve always been a fan of cooking with cod, it’s light, tender, and perfect for soaking up flavors. But I wanted to create something crunchy and satisfying without using breadcrumbs, so I turned to walnuts. Not only do they add a rich, buttery crunch, but they’re also packed with healthy fats, making them a great choice for a keto Mediterranean recipe.
To take things up a notch, I combined the walnut crust with classic Mediterranean flavors like lemon zest, garlic powder, parsley, and dill.
The result?
A perfect harmony of textures and flavors that’s low-carb, gluten-free, and incredibly easy to make.
Whether you’re following a keto diet, Mediterranean diet or just looking for a healthy, delicious dinner option, this dish is one you’ll want to make again and again. Trust me – it’s a total game-changer!
Watch me make this recipe in my quick video – it’s like cooking together in the kitchen!
Ingredients
To make this Keto Mediterranean Cod Recipe with Walnut Crust, you’ll need simple, wholesome ingredients:
- Cod fish fillets (or any firm white fish like haddock, halibut, or pollock)
- Walnuts (coarsely ground – the star of the crust!)
- Butter, melted
- Parmesan cheese, finely grated
- Garlic powder
- Dried parsley or fresh parsley
- Dried dill
- Lemon zest
- Salt and black pepper
Optional: Lemon wedges for serving
Instructions
Follow these simple steps to make the best Keto Mediterranean Cod with Walnut Crust:
- Preheat your oven to 360°F (180°C) and lightly grease a baking dish with olive oil or cooking spray.
- Prepare the walnut crust:
- Place the walnuts in a food processor and pulse until coarsely ground. You can also chop them by hand for a chunkier texture.
- In a bowl, mix the ground walnuts with melted butter, parmesan cheese, garlic powder, parsley, dill, lemon zest, salt, and black pepper. The mixture should be crumbly and stick together when pressed.
- Prepare the cod fillets:
- Pat the cod fillets dry with a paper towel to remove excess moisture.
- Place the fillets in the prepared baking dish, making sure they are evenly spaced.
- Top with the walnut mixture: Spoon the walnut crust mixture over the top of each cod fillet. Gently press it down so it adheres to the fish.
- Bake the cod: Bake for 15-20 minutes, or until the cod flakes easily with a fork and the crust is golden brown. For optimal doneness, the internal temperature of the fish should reach 145°F (63°C).
- Serve: Garnish with fresh lemon wedges and serve with your favorite keto-friendly sides, like cauliflower rice or roasted vegetables.
Enjoy your juicy, flaky Mediterranean cod recipe with that irresistible crispy walnut crust!
Recipe Tips
- Serve fresh: For the best texture, serve the fish hot out of the oven.
- Don’t over-process the walnuts: Keep them coarsely ground for the perfect crunchy walnut crust. If they’re too fine, the topping won’t have the same texture.
- Dry the cod fillets: Pat the fish dry with a paper towels before adding the crust. This helps the topping stick better and prevents the fish from becoming soggy.
- Adjust cooking time for thicker fillets: If you’re using thick cod loins or another firm white fish like halibut or pollock, you may need to bake them for an extra 2-3 minutes.
- Add extra flavor: For a spicy kick, sprinkle some chili flakes into the walnut mixture. Fresh herbs like basil or oregano can also enhance the Mediterranean flavors.
- Test for doneness: Use a meat thermometer to check the internal temperature of the fish – it should reach 145°F (63°C). If you don’t have one, the fish should flake easily with a fork.
Ingredient Swaps
- Fish options: If you don’t have cod, you can easily substitute with other firm white fish like halibut, haddock, pollock, or even tilapia.
- Nut alternatives: For a nut-free version, replace walnuts with crushed pork rinds or seeds like sunflower or pumpkin seeds. They create a crunchy crust while keeping the recipe keto-friendly and gluten-free.
- Nut alternatives: Not a fan of walnuts? Try pecans, almonds, or even macadamia nuts for a slightly different flavor while keeping the crust gluten-free and keto-friendly.
- Dairy-free option: Replace the parmesan cheese with nutritional yeast for a dairy-free version of this keto cod recipe.
- Seasoning swaps: Customize the crust with other Mediterranean-inspired flavors. Add fresh herbs like basil, oregano, or a sprinkle of paprika for extra depth.
- Lemon zest: If you’re out of fresh lemons, use a dash of bottled lemon juice or try lime zest for a tangy twist.
These swaps make this Mediterranean cod recipe versatile and perfect for whatever you have on hand while staying low-carb and delicious.
Storage
- Refrigerator: Store any leftover Keto Mediterranean Cod in an airtight container in the fridge for up to 3 days. Reheat gently in the oven or air fryer to keep the walnut crust crispy.
- Freezer: You can freeze the unbaked cod fillets with the walnut crust for up to 2 months. Place them in a freezer-safe container, separating each fillet with parchment paper. Thaw overnight in the fridge before baking as instructed.
- Reheating tips: To avoid a soggy crust, reheat leftovers in the oven at 350°F (175°C) for about 8-10 minutes or in the air fryer until warmed through and crispy.
Conclusion
This Keto Mediterranean Cod Recipe with Walnut Crust is everything you want in a healthy, satisfying dinner: tender, flaky fish topped with a crispy, buttery crust packed with Mediterranean flavors. It’s quick, easy, and perfect for busy weeknights or special occasions.
With just 2.5g net carbs per serving, this recipe is ideal for anyone following a low-carb or gluten-free lifestyle. Pair it with your favorite keto-friendly sides, like roasted veggies or cauliflower rice, for a complete and delicious meal.
Give this recipe a try, and I promise it’ll become a regular in your weekly meal plan
Frequently Asked Questions (FAQ)
Q: Is this cod recipe gluten-free?
A: Yes! The walnut crust replaces traditional breadcrumbs, making this recipe 100% gluten-free and perfect for a low-carb or keto diet.
Q: What kind of white fish can I use for this recipe?
A: You can use any kind of white fish that has a mild flavor and a firm texture. Such as cod, haddock, halibut, tilapia, or pollock. I used cod loins for this recipe. It’s thicker and meatier than cod filets. You can use either one. Just make sure to adjust the cooking time depending on the thickness of the fish.
Q: How many carbs are in this recipe?
A: Each serving of this Keto Mediterranean Cod Recipe with Walnut Crust has approximately 2.5g net carbs, making it ideal for a low-carb lifestyle.
Q: How do I know when the fish is done?
A: The easiest way to check the doneness of the fish is to use a meat thermometer. Insert it into the thickest part of the fish. The internal temperature should reach 63°C/145°F for optimal doneness. You can also use a fork to flake the fish and see if it is opaque and moist. The crust should be golden brown and crisp.
More Keto Recipes Here
- Keto Eggs Salad
- Chicken Pesto Salad
- Keto Mug Bread with Mediterranean Herbs
- Keto Ranch Dressing Recipe with Greek Yogurt
Keto Mediterranean Cod Recipe With Walnut Crust
Equipment
Ingredients
- 8.8 oz Cod fish fillets
- 1/4 cup walnuts
- 2 tablespoons butter melted
- 3 tablespoons parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1 teaspoon dried dill
- 1 teaspoon lemon zest
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- Preheat your oven to 360°F (180°C) and lightly grease a baking dish with olive oil or cooking spray.
- Place the walnuts in a food processor and pulse until coarsely ground. You can also chop them by hand for a chunkier texture. In a bowl, mix the ground walnuts with melted butter, parmesan cheese, garlic powder, parsley, dill, lemon zest, salt, and black pepper. The mixture should be crumbly and stick together when pressed.
- Pat the cod fillets dry with a paper towel to remove excess moisture. Place the fillets in the prepared baking dish, making sure they are evenly spaced.
- Top with the walnut mixture: Spoon the walnut crust mixture over the top of each cod fillet. Gently press it down so it adheres to the fish.
- Bake for 15-20 minutes, or until the cod flakes easily with a fork and the crust is golden brown. For optimal doneness, the internal temperature of the fish should reach 145°F (63°C).
- Garnish with fresh lemon wedges and serve with your favorite keto-friendly sides, like cauliflower rice or roasted vegetables.
Video Recipe
Notes
- Walnut texture: Keep walnuts coarsely ground for a crispy crust.
- Fish options: Use halibut, haddock, or pollock as substitutes.
- Nut-free: Swap walnuts for crushed pork rinds or pumpkin seeds.
- Make ahead: Prepare the walnut crust up to 3 days in advance.
- Storage: Leftovers keep for 3 days in the fridge. Reheat in the oven or air fryer at 350°F to maintain the crispy texture.
