Description
Mediterranean coastal flavors dance through this keto cod, bringing zesty herbs and rich olive oil together in one elegant dish. Delicate fish fillets nestle among roasted cherry tomatoes and fragrant rosemary, offering you a luxurious low-carb journey straight from Italy’s sun-drenched shores.
Ingredients
Scale
Main Proteins:
- 4 cod fillets (6 ounces each, 170g)
Seasonings and Herbs:
- ½ teaspoon (2g) salt
- ¼ teaspoon (1g) black pepper
- 3 cloves garlic, minced (9g)
- ½ teaspoon (2g) italian seasoning
Liquid and Dairy Components:
- 1 tablespoon (15ml) olive oil
- 1 cup (240ml) heavy cream
- ½ cup (120ml) chicken broth
- ½ cup (50g) parmesan cheese, grated
- ½ cup (55g) sun-dried tomatoes, chopped
- 3 cups (90g) baby spinach
Instructions
- Carefully pat the cod fillets dry with paper towels to ensure optimal searing and flavor absorption.
- Generously season the fish with sea salt and freshly cracked black pepper, ensuring even coverage on both sides.
- Warm olive oil in a spacious skillet over medium-high heat until it shimmers and ripples slightly.
- Gently place the seasoned cod fillets into the hot skillet, allowing them to develop a golden-brown crust without disturbing them.
- Cook the fillets for approximately 4 minutes, creating a crisp exterior while maintaining a delicate interior.
- Flip the cod and repeat the searing process on the opposite side until the fish becomes opaque and flakes easily.
- Transfer the perfectly seared fillets to a clean plate, keeping them warm.
- Reduce the skillet’s heat and add finely minced garlic, releasing its aromatic essence for about 60 seconds.
- Pour in heavy cream and chicken broth, whisking to create a smooth, integrated liquid base.
- Allow the mixture to gently simmer, concentrating the flavors and creating a rich, velvety texture.
- Sprinkle grated Parmesan cheese into the sauce, stirring continuously until it melts completely and creates a luxurious consistency.
- Introduce chopped sun-dried tomatoes and Italian seasoning, which will infuse the sauce with Mediterranean depth and complexity.
- Fold in fresh baby spinach, watching it wilt and integrate into the creamy sauce.
- Carefully nestle the reserved cod fillets back into the skillet, allowing them to reheat and absorb the sauce’s robust flavors.
- Spoon the sauce repeatedly over the fish, ensuring even coating and thorough warming.
- Taste and make final seasoning adjustments, ensuring a perfectly balanced dish.
Notes
- Cooking this keto-friendly cod transforms simple ingredients into a restaurant-worthy meal bursting with Mediterranean flavors.
- Selecting fresh cod ensures the best texture and taste, making each bite melt-in-your-mouth delicious.
- Using heavy cream and Parmesan creates a luxurious sauce that perfectly complements the delicate fish without adding excessive carbs.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 440
- Sugar: 2g
- Sodium: 580mg
- Fat: 32g
- Saturated Fat: 15g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 120mg