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Creamy Lemon Garlic Baked Cod

Creamy Lemon Garlic Baked Cod

This creamy lemon garlic baked cod recipe is a quick, easy, and delicious dish perfect for family meals.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Dairy-Free, Keto, Paleo
Servings 4 servings
Calories 320 kcal

Equipment

  • ceramic baking dish
  • Small saucepan
  • paper towels

Ingredients
  

Fish

  • 4 fillets wild-caught, sustainably-sourced cod 6 oz each

Sauce

  • 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 for thicker sauce use pure 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

Toppings

  • 0.25 cup pork panko 25g
  • chopped parsley for garnish
  • lemon wedges for serving
  • extra ghee or avocado oil for greasing dish and brushing on cod

Instructions
 

Cooking Instructions

  • Preheat oven to 400ºF (205ºC).
  • Lightly grease a 9x13" (approx. 23x33cm) baking dish with ghee or avocado oil.
  • Dry cod fillets well with paper towels or a clean kitchen towel. Place in dish, evenly spaced. Sprinkle with sea salt and pepper.
  • Melt ghee in a small saucepan over medium heat. Once hot, add shallot and garlic, 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 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 tops are 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. Use this brand of coconut cream for thicker sauce.

Nutrition

Serving: 1filletCalories: 320kcalCarbohydrates: 10gProtein: 25gFat: 22gSaturated Fat: 14gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 1gVitamin A: 1000IUVitamin C: 20mgCalcium: 10mgIron: 1mg
Keyword baked cod, Creamy Lemon Garlic Baked Cod, easy recipe, Low Carb, quick meal, seafood
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