Keto Baked Cod: A Simple, Delicious Low-Carb Recipe for Dinner

When you’re following a keto diet, fish is your friend. It’s packed with protein, omega-3 fatty acids, and best of all, it’s naturally low in carbs.

Cod, in particular, is one of those lean, mild-flavored fish that can be a blank canvas for a ton of great flavors.

It’s the perfect go-to when you’re trying to keep your meals exciting but still keto-friendly. And if you’re looking for a baked fish recipe, this one for Keto Baked Cod will hit all the marks—easy, tasty, and quick to make.

You don’t need to be a gourmet chef to whip up a keto cod dish that tastes like it belongs on a restaurant menu.

This recipe is straightforward, with ingredients you likely already have in your kitchen, and it doesn’t take much time or effort to get everything together.

Whether you’re a seasoned keto pro or just starting out, this recipe will make your meal prep easier, and it’s a great one for anyone trying to keep dinner low-carb without sacrificing flavor.

Why Cod is Perfect for Keto

Cod is a great fish for keto because it’s high in protein and low in carbs. A 3-ounce serving of cod gives you about 20 grams of protein with only 90 calories and 0 carbs—exactly what you want when you’re sticking to a strict low-carb diet. Cod is also super versatile, and its mild flavor means it takes on whatever seasoning you throw its way.

On top of that, cod is a great source of essential nutrients like vitamin B12, niacin, phosphorus, and selenium. The omega-3 fatty acids in cod are also great for heart health, helping to reduce inflammation and improve cholesterol levels. This makes it a nutrient-dense choice for anyone, especially those following a keto diet.

Ingredients You’ll Need for Keto Baked Cod

The beauty of this recipe is that it’s simple. You don’t need a bunch of fancy ingredients. In fact, you might already have most of these in your pantry or fridge. Here’s what you’ll need:

  • 4 cod fillets (about 6 oz each)
  • 3 tbsp olive oil or melted butter
  • 2 tbsp fresh lemon juice
  • 2 garlic cloves, minced
  • 1 tsp paprika
  • 1 tsp dried thyme or oregano
  • Salt and pepper, to taste
  • Fresh parsley for garnish (optional)
  • Lemon slices, for serving (optional)

That’s it! These are all the basics, but if you’re feeling adventurous or want to switch up the flavor profile, you can easily add other herbs or spices. A sprinkle of cayenne for heat or some smoked paprika instead of regular paprika will give the dish a whole new vibe.

Step-by-Step Guide to Making Keto Baked Cod

Now let’s get down to business—making the actual dish. Baked cod is one of the easiest meals you can make, but the right technique will ensure your fish comes out flaky, tender, and flavorful every time.

Step 1: Preheat the Oven

Start by preheating your oven to 400°F (200°C). You want the oven hot enough to cook the fish quickly but not so hot that it dries out the cod.

Step 2: Prep the Cod Fillets

Place the cod fillets on a lined baking sheet or in a glass baking dish. You can line the baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.

Step 3: Make the Seasoning Mix

In a small bowl, mix together the olive oil (or melted butter if you prefer a richer flavor), lemon juice, minced garlic, paprika, thyme (or oregano), salt, and pepper. The olive oil will help keep the cod moist while it bakes, and the lemon juice adds a bright, fresh flavor that pairs perfectly with the fish.

Step 4: Season the Cod

Drizzle the seasoning mixture evenly over each cod fillet, making sure they’re fully coated. Use a spoon or brush to spread the mixture around if needed. You want the seasoning to cover every part of the fish to ensure maximum flavor.

Step 5: Bake the Cod

Pop the baking sheet or dish into the oven and bake the cod for 12-15 minutes. The exact cooking time will depend on the thickness of your fillets. A good rule of thumb is to bake the fish until it flakes easily with a fork. You’re looking for that perfect balance where the fish is cooked through but still tender and moist.

Step 6: Serve

Once the fish is done, take it out of the oven and let it rest for a minute. Garnish with fresh parsley and lemon slices if you like. These little touches not only add color to the dish but also enhance the flavor. And that’s it—dinner is served!

Keto-Friendly Sides to Serve with Baked Cod

Sure, cod is the star of the show here, but what’s dinner without some great sides? Since you’re sticking to keto, you’ll want to pair your baked cod with low-carb side dishes that complement the flavors of the fish without pushing you over your carb limit for the day. Here are a few ideas:

1. Cauliflower Mash

A creamy cauliflower mash is the perfect keto alternative to mashed potatoes. It’s low in carbs, high in fiber, and so easy to make. Just steam or boil cauliflower florets until tender, then blend them with butter, salt, pepper, and a little garlic for extra flavor.

2. Zucchini Noodles (Zoodles)

Zucchini noodles are another great low-carb option. You can sauté them quickly in olive oil and garlic or even serve them raw with a drizzle of olive oil and some parmesan. They make a light and fresh side that won’t overshadow the flavor of your baked cod.

3. Roasted Broccoli

Roasting broccoli brings out its natural sweetness, and the crispy edges make it feel like a treat. Toss your broccoli florets with olive oil, salt, pepper, and a little garlic powder, then roast at 400°F for about 20 minutes.

4. Keto Garlic Bread

If you’re missing bread on your keto diet, don’t worry. There are plenty of recipes for keto garlic bread made with almond flour or coconut flour. Serve it alongside your baked cod for a more indulgent meal.

Tips for Perfectly Baked Cod

Baking cod is a no-fuss cooking method, but there are still a few tips that can help you get the best results every time.

1. Use Fresh Cod

Whenever possible, use fresh cod fillets. They have a firmer texture and better flavor than frozen fillets. If you do use frozen, make sure to thaw them completely and pat them dry before baking. This will help the seasoning stick better and prevent the fish from getting soggy.

2. Don’t Overcook

Cod is a lean fish, which means it can dry out quickly if overcooked. Keep an eye on the cooking time and check the fish around the 12-minute mark. You want the cod to flake easily with a fork, but it should still look moist.

3. Season Generously

Since cod has such a mild flavor, it benefits from bold seasoning. Don’t be shy with your spices, and make sure the fish is well coated. If you’re feeling adventurous, you can also try adding fresh herbs like dill or cilantro for a different flavor profile.

4. Try Different Fat Sources

While olive oil is a great option, feel free to experiment with other fats. Melted butter adds richness, while ghee or coconut oil can give the dish a different twist. Just make sure to use keto-friendly fats to keep things on track.

Nutritional Info for Keto Baked Cod

If you’re tracking your macros, here’s a rough breakdown of what you can expect from a serving of keto baked cod (without the sides):

  • Calories: 220-250 (depending on the oil or butter used)
  • Protein: 25g
  • Fat: 14g
  • Carbs: 0g (cod is carb-free!)

This makes it an excellent choice for anyone following a ketogenic diet. It’s high in protein, moderate in fat, and completely carb-free. Plus, cod is super filling, so you won’t be hungry an hour after dinner.

Conclusion

If you’ve been stuck in a keto meal rut, this baked cod recipe is the perfect way to shake things up. It’s quick to make, requires minimal ingredients, and delivers a flavorful, satisfying meal without breaking your carb bank. Whether you’re cooking for yourself or feeding the family, it’s a great option to have on hand for those nights when you need something easy and healthy.

Not to mention, this recipe is completely customizable. Want to add more spice? Throw in some chili flakes. Prefer a more Mediterranean flavor? Add some olives and capers. The sky’s the limit, and once you’ve got the basic recipe down, you can get as creative as you want.

Give It a Go!

The next time you’re at the store, grab some fresh cod and give this recipe a try. Once you’ve tasted the light, flaky fish with its bright, lemony flavor, you’ll be wondering why you didn’t make it sooner. So, fire up that oven and get ready to enjoy a delicious, keto-friendly meal that doesn’t skimp on taste.

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Keto Baked Cod Recipe for Dinner

This easy keto baked cod recipe is a quick and healthy dinner option that’s full of flavor. Made with simple ingredients like olive oil, garlic, lemon, and herbs, it’s perfect for anyone following a low-carb or keto diet. Ready in just 20 minutes, this dish is light, delicious, and easy to pair with your favorite keto-friendly sides like roasted veggies or cauliflower mash.

  • Author: Jane Summerfield
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Dinner, Main Dish
  • Method: Baking
  • Cuisine: Keto, Low-Carb
  • Diet: Gluten Free

Ingredients

Scale
  • 4 cod fillets (about 6 oz each)
  • 3 tbsp olive oil or melted butter
  • 2 tbsp fresh lemon juice
  • 2 garlic cloves, minced
  • 1 tsp paprika
  • 1 tsp dried thyme or oregano
  • Salt and pepper, to taste
  • Fresh parsley, for garnish (optional)
  • Lemon slices, for serving (optional)

Instructions

  • Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
  • Place the cod fillets on the prepared baking sheet.
  • In a small bowl, whisk together olive oil, lemon juice, garlic, paprika, thyme, salt, and pepper.
  • Drizzle the mixture evenly over the cod fillets, making sure they are fully coated.
  • Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
  • Garnish with fresh parsley and lemon slices if desired. Serve immediately with your favorite keto

Notes

  • If using frozen cod, make sure to thaw completely and pat dry before baking.
  • For extra flavor, try adding a sprinkle of cayenne pepper or smoked paprika.
  • Leftovers can be stored in the fridge for up to 2 days and reheated gently.

Nutrition

  • Serving Size: 1 fillet
  • Calories: 220
  • Sugar: 0g
  • Sodium: 250mg
  • Fat: 14g
  • Saturated Fat: 2.5g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 0g
  • Fiber: 0g
  • Protein: 25g
  • Cholesterol: 60mg

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