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–+ servings
Baked Cod with lemon butter
Jon Simon

Baked Cod with Lemon Herb Butter | Keto, 1g Net Carb

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Flaky baked cod topped with a lemon herb butter that melts into a restaurant-quality sauce — ready in 25 minutes with 1g net carb and 22g protein per serving. Keto, gluten-free, and diabetic-friendly.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: dinner, Healthy, Main Course, Main Dish
Cuisine: American, Mediterranean, Seafood
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
 
 

Cod
  • 1.5 lbs cod fillets 4 fillets, patted completely dry with paper towels
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
Lemon Herb Butter
  • 3 tablespoons unsalted butter softened to room temperature — not melted
  • 2 garlic cloves minced or pressed
  • 1 tablespoon fresh lemon juice plus zest of ½ lemon for extra brightness
  • 2 tablespoons fresh parsley finely chopped
  • 1 tablespoon fresh dill finely chopped; or ½ tsp dried dill
  • ¼ teaspoon salt

Equipment

  • 1 Baking dish or sheet pan (9x13-inch)
  • 1 Small mixing bowl
  • 1 Fork (for mashing butter)
  • Paper towels
  • 1 Instant-read thermometer (optional but helpful)

Method
 

  1. Preheat oven to 400°F (200°C). Lightly grease a baking dish with olive oil or cooking spray.
  2. Make the lemon herb butter: In a small bowl, mash together the softened butter, minced garlic, lemon juice, lemon zest, fresh parsley, dill, and salt with a fork until fully combined. Set aside. (This can be made up to 3 days ahead and refrigerated.)
  3. Pat the cod fillets completely dry with paper towels — this is essential for proper browning. Place in the prepared baking dish. If fillets vary in thickness, fold thin tail ends under to create uniform pieces. Drizzle with olive oil and season with salt and black pepper.
  4. Divide the herb butter evenly over the top of each fillet, spreading gently to cover.
  5. Bake for 10–15 minutes until the cod flakes easily with a fork at its thickest point and reaches an internal temperature of 145°F. Thin fillets (under ¾ inch) will be done at 10 minutes; thicker fillets need 12–15 minutes. Do not overbake — cod turns dry and rubbery quickly past 145°F.
  6. Remove from oven. Spoon any pan juices and melted herb butter back over the fillets. Garnish with extra fresh parsley and lemon wedges. Serve immediately.

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 1gProtein: 22gFat: 9gSaturated Fat: 4gCholesterol: 72mgSodium: 380mg

Notes

Fish substitutions: Halibut, tilapia, haddock, sea bass, or mahi-mahi all work with the same technique. Thinner fish (tilapia) may need 2-3 minutes less. Salmon works beautifully with this herb butter — bake 15-18 minutes for a 1-inch fillet.
Frozen cod: Thaw completely overnight in the refrigerator and pat very dry before using. Frozen cod releases significantly more water than fresh, which steams rather than bakes if not dried thoroughly.
Herb butter variations: Tarragon and chives (French profile); basil and lemon zest (Italian); cilantro and lime juice (Baja). The technique is identical for all variations.
Make ahead: Herb butter keeps refrigerated for 5 days or frozen for 3 months. Roll into a parchment log and slice off coins as needed for fish, chicken, or vegetables.
Storage: Refrigerate cooked cod for up to 2 days. Reheat at 275°F for 10 minutes covered with foil. Or enjoy cold, flaked over a salad.

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