If you’re looking for a delicious and easy keto dinner idea, you’ll love this Keto Mediterranean Cod Recipe With Walnut Crust.
This recipe is low-carb, gluten-free, and sugar-free, and it’s packed with healthy fats and protein from the fish and the walnuts. Plus, it uses simple ingredients! It has a wonderful flavor from the parmesan cheese, parsley, and dill.
You can serve this dish with some cauliflower rice, green beans, or a side salad for a complete and satisfying meal.
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Why I Created This Recipe
I’ve always enjoyed eating fish. Especially cod fish because it has a mild and delicate flavor. It goes well with many sauces and seasonings.
One of my favorite ways to eat fish fillets is with a crispy and cheesy crust, like in this parmesan crusted cod recipe.
However, I wanted to make a keto-friendly version of this dish. So I decided to use walnuts instead of breadcrumbs for the crust. Walnuts are not only low in carbs, but they also have many health benefits. Such as improving brain function, lowering cholesterol, and providing omega-3 fatty acids.
I also added some Mediterranean-inspired ingredients, such as lemon zest, garlic powder, and dill, to give this dish some extra zing. The result was a keto Mediterranean cod recipe with walnut crust that was absolutely delicious and easy to make.
I hope you’ll try it and enjoy it as much as I did.
To make this delicious and easy keto dinner, you will need the following ingredients:
- Cod fillets: You will need two cod fillets, about 8.8 ounces in total. Cod is a mild white fish that is low in carbs and high in protein. You can use fresh or frozen cod, but make sure to thaw it completely before baking.
- Unsalted butter: You will need two tablespoons of unsalted butter, softened at room temperature. Butter adds richness and moisture to the fish and the crust. You can also use ghee or coconut oil if you prefer.
- Walnuts: You will need a quarter cup of walnuts, roughly chopped. Walnuts are the star of the crust, as they provide crunch, flavor, and healthy fats. Walnuts are also a great source of omega-3 fatty acids, which are beneficial for your brain and heart health.
- Dried parsley: You will need one teaspoon of dried parsley, or two teaspoons of fresh parsley, finely chopped. Parsley adds a fresh and herbal touch to the crust and the fish. Parsley is also rich in vitamin C, iron, and antioxidants.
- Dill: You will need one teaspoon of dill, dried or fresh. Dill is a classic herb that pairs well with fish, especially cod. Dill has a distinctive and aromatic flavor that enhances the Mediterranean vibe of this dish.
- Parmesan cheese: You will need three tablespoons of grated parmesan cheese. Parmesan cheese adds a salty and nutty flavor to the crust, as well as some extra protein and calcium. Parmesan cheese is also low in carbs and keto-friendly.
- Salt: You will need a quarter teaspoon of salt, or more to taste. Salt enhances the flavor of the fish and the crust, and helps to balance the sweetness of the walnuts. You can use any kind of salt you like, such as sea salt, kosher salt, or Himalayan salt.
- Black pepper: You will need an eighth teaspoon of black pepper, or more to taste. Black pepper adds a bit of heat and spice to the dish and complements the other ingredients. You can use freshly ground black pepper for the best flavor and aroma.
- Lemon zest: You will need one teaspoon of lemon zest or the zest of one small lemon. Lemon zest adds a bright and citrusy note to the crust and the fish and helps to cut through the richness of the butter and cheese. Lemon zest is also a good source of vitamin C and flavonoids, which have anti-inflammatory and antioxidant properties.
To make this keto Mediterranean cod recipe with walnut crust, you will need to follow these simple steps:
Preheat your oven to 180°C/360°F. Lightly grease a baking dish with some olive oil or cooking spray.
Place the walnuts in a small food processor. Pulse until they are coarsely chopped. You can also use a knife to chop them by hand. Make sure they are not too fine or too large.
Add the butter, parsley, dill, parmesan cheese, salt, pepper, and lemon zest to the food processor. Pulse until well combined. You should have a crumbly and moist mixture that sticks together when pressed.
Pat the cod fillets dry with a paper towel. Place them in a single layer on the prepared baking dish. Spoon the walnut mixture evenly over the top of each fillet, pressing gently to adhere.
Bake the cod for 15 to 20 minutes, or until the fish flakes easily with a fork and the crust is golden and crisp. The internal temperature of the fish should reach 63°C/145°F for optimal doneness.
Serve the keto Mediterranean cod with walnut crust with some lemon wedges, tartar sauce, or your favorite keto-friendly sauce. Enjoy your delicious and healthy meal!
I served mine with some roasted broccoli and cauliflower, which made a perfect low-carb and keto-friendly side dish. You can also try other vegetables, such as asparagus, zucchini, or Brussels sprouts.
More Keto Recipes Here
- Keto Eggs Salad: This is a fun and festive keto egg salad that is perfect for Easter or any occasion.
- Chicken Pesto Salad: This is a fresh and flavorful keto chicken salad that is loaded with protein and healthy fats.
- Keto Mug Bread with Mediterranean Herbs: This is a quick and easy keto bread that you can make in a mug in the microwave.
- Keto Ranch Dressing Recipe with Greek Yogurt: This is a creamy and tangy keto ranch dressing that you can make with simple ingredients.
Frequently Asked Questions (FAQ):
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 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.
Q: What are some keto-friendly side dishes to serve with this fish?
A: There are many keto-friendly side dishes that you can serve with this fish. Such as cauliflower rice, roasted broccoli, green beans, asparagus, zucchini noodles, or a green salad. You can also add some extra flavor and healthy fats by topping your side dishes with some melted butter, lemon juice, pine nuts, or parmesan cheese.
Q: Can I make this recipe ahead of time or freeze it for later?
A: This recipe is best enjoyed fresh out of the oven, as the crust may lose its crispiness if you reheat it. However, you can make the walnut mixture ahead of time and store it in an airtight container in the refrigerator for up to 3 days. You can also freeze the unbaked fish with the walnut mixture on top in a freezer-safe container for up to 3 months. When you are ready to bake it, thaw it completely in the refrigerator and then bake it as instructed.
Q: How many net carbs are in one serving of this recipe?
A: One serving of this recipe (one cod fillet with walnut crust) has about 3 grams of net carbs. This is calculated by subtracting the fiber from the total carbs. This recipe is low-carb, gluten-free, and sugar-free. It fits well into a keto or low-carb diet. You can find the complete nutritional information for this recipe in the recipe card section.
Q: How does cod compare to salmon in terms of nutrition and flavor (cod vs salmon)?
A: Cod and salmon are both nutritious and delicious fish, but they have some differences. Cod is lower in calories and fat than salmon. It’s also lower in omega-3 fatty acids, which are beneficial for heart health. Cod has a firmer texture and a slightly sweeter flavor than salmon. While salmon has a more intense and oily taste. Both fish can be cooked in various ways, such as baking, grilling, or frying.
Q: How long does cod last in the fridge?
A: The shelf life of cod in the fridge depends on how fresh it was before you bought it and how you store it. Raw cod can last for 1 to 2 days in the fridge. If you keep it in its original packaging or wrap it tightly in plastic wrap. Cooked cod can last for 3 to 4 days in the fridge if you store it in an airtight container. You should always refrigerate cod as soon as possible after purchasing or cooking it. Discard it if it smells or looks bad.
Q: How long does cooked cod last in the freezer?
A: Cooked cod can be frozen for up to 3 months if you freeze it properly. To freeze cooked cod, first, let it cool to room temperature. Then transfer it to a freezer-safe container or bag and label it with the date. You can also wrap the cod in aluminum foil or freezer paper to prevent freezer burn. When you are ready to eat it, thaw it in the fridge overnight or in the microwave on the defrost setting.
Q: What is the difference between pollock and cod?
A: Pollock and cod are both white-fleshed fish that belong to the same family, but they have some differences. Pollock has a milder flavor and a softer texture than cod. While cod has a meatier texture and a higher fat content than pollock. Pollock is also more eco-friendly than cod, as it is more abundant and sustainably fished.
Q: What are some Whole30 cod recipes?
A: Whole30 is a diet that eliminates processed foods, sugar, grains, dairy, and legumes for 30 days. Cod is a great protein option for Whole30, as it is low-carb, gluten-free, and sugar-free. Some Whole30 cod recipes are:
- Pan-seared cod with lemon caper sauce: This recipe is simple but flavorful, with a buttery sauce made with ghee, lemon juice, and capers. It pairs well with roasted vegetables or cauliflower rice.
- Gluten-free fish and chips: This recipe is a healthy and crispy version of the classic English dish, with cod coated in almond flour and baked in the oven. It comes with a homemade tartar sauce made with mayo, hot sauce, pickles, and vinegar.
- One pan Mediterranean cod: This recipe is a 30-minute meal that cooks everything on a single sheet pan. The cod is seasoned with smoked paprika and oregano and baked with cherry tomatoes, olives, and basil.