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Creamy Lemon Garlic Baked Cod

Creamy Lemon Garlic Baked Cod

This creamy lemon garlic baked cod is a perfect special meal that's easy to prepare in under 30 minutes. Ideal for paleo, dairy free, Whole30, gluten free, low carb, and keto diets.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 400 kcal

Equipment

  • Oven
  • baking dish
  • Saucepan
  • measuring spoons
  • knife
  • cutting board
  • paper towels

Ingredients
  

  • 4 6 oz wild-caught cod fillets sustainably-sourced
  • 1.5 tablespoon grass-fed ghee sub avocado oil for strict dairy free
  • 1 medium shallot finely diced
  • 5 cloves garlic minced or pressed
  • 12 oz heavy coconut cream
  • 2 teaspoon freshly squeezed lemon juice
  • 1 teaspoon dijon mustard
  • 0.75 teaspoon sea salt
  • 0.25 teaspoon freshly ground black pepper
  • 2 pinches cayenne pepper increase to 1/16 teaspoon for more kick
  • 0.25 cup pork panko
  • chopped parsley for garnish
  • lemon wedges for serving
  • extra ghee or avocado oil for greasing dish and brushing on cod fillets

Instructions
 

  • Preheat oven to 400ºF (205ºC).
  • Lightly grease a 9x13" (approx. 23x33cm) ceramic or glass baking dish with a bit of ghee or avocado oil.
  • Dry cod fillets well with paper towels or a clean kitchen towel. Place in dish, evenly spaced. Sprinkle with a bit of sea salt and pepper.
  • Melt ghee in a small saucepan over medium heat. Once it's hot, add the shallot and garlic and sauté for 2 minutes. Add coconut cream, lemon juice, dijon, salt, pepper, and cayenne. Stir to combine and turn off heat.
  • Pour cream sauce around cod fillets (not on top).
  • Brush fillets with a bit of melted ghee or avocado oil, then sprinkle with pork panko.
  • Bake for 14-16 minutes (or until the centers reach 140ºF/60ºC), then broil on high for 3-5 minutes or until the tops are nice and golden brown (final internal temperature should be 145ºF/63ºC).
  • Top with parsley and serve with lemon wedges.

Notes

This recipe is paleo, dairy free, Whole30, gluten free, low carb, and keto.

Nutrition

Serving: 16 ozCalories: 400kcalCarbohydrates: 6gProtein: 35gFat: 28gSaturated Fat: 21gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 100mgSodium: 600mgPotassium: 800mgSugar: 1gVitamin A: 150IUVitamin C: 2mgCalcium: 20mgIron: 1mg
Keyword baked cod, dairy-free, keto, low carb, paleo, Quick Meal
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