Keto Mediterranean Roasted Cod brings the best of coastal cuisine to your plate in a flavorful and light dish. This nutrient-dense, keto-friendly dish features oven-roasted fresh, flaky cod fillets topped with a colorful mix of cherry tomatoes, olives, garlic, lemon, and herbs. This recipe uses few carbohydrates and focuses on the natural sweetness of Mediterranean vegetables as well as olive oil’s heart-healthy fat content. Keto Mediterranean Roasted Cod is a one-pan wonder that requires little effort but yields restaurant-quality results, making it ideal for busy weeknights or elegant dinners. Serve with cauliflower rice, zucchini noodles, or a crisp side salad for a complete low-carb meal.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS
- Diet: Ketogenic, gluten-free
- Course: Main
- Cuisine: Mediterranean or keto fusion
- Prep done in ten minutes
- Cooking time: Twenty minutes
- Thirty minutes will be spent in total
- Size per serve: 1 cod fillet with vegetables
- Number of servings(total): Four servings
- Cooking method: Oven roasting
- Difficulty: Easy
TOOLS
- An oven
- Parchment liner
- Citrus juicer
- Baking dish or sheet pan
- Mixing bowl
- Sharp knife
- Cutting board
INGREDIENTS
- Juice of a lemon
- 4 cod fillets
- Fresh parsley
- 2 cups of cherry tomatoes
- To taste of salt and black pepper
- 1/2 cup of olives
- Paprika, one tsp.
- 3 tablespoons of oil
- Dried oregano, one tsp.
- 3 cloves of garlic
INGREDIENT NOTES
OLIVES
- Use the pitted and halved Kalamata olives in this recipe. They add heart-healthy fats and savory depth to the dish. For a change, you can also use capers or green olives.
COD FILLETS
- Each cod fillet should weigh around six ounces. It is high in lean protein content and naturally low in carbs.
HERBS
- We are using oregano and paprika here that contribute to the taste of the dish without adding carbs. You may use the Italian seasoning as a replacement as well.
CHERRY TOMATOES
- The addition of halved cherry tomatoes will provide antioxidants and brightness. They are keto-friendly if used in moderate amounts. To bring the carb content lower, reduce the tomatoes or swap them out for roasted red peppers.
Oil
- Oil made from olives is required for this recipe. It is a source of good. Replacing it with avocado oil won’t make any difference.
PARSLEY
- When you finish the dish with fresh parsley leaves, it balances the richness of the dish. You may use cilantro.
LEMON JUICE
- Using the fresh juice of lemon finishes and enhances the taste. You may go for the lime juice if you want.
GARLIC
- Its classical aroma will provide you with the greatest experience while consuming fewer carbohydrates. You may use a pinch of powdered garlic in its place.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS
- Switch the oven on and set its temperature to 200 degrees C.
- Grab the baking tray and apply a thin layer of oil on it using the brush or cover it using the parchment liner.
- Add olives, salt, cherry tomatoes, pepper, olive oil, paprika, garlic, oregano, and lemon juice to a mixing bowl.
- Toss to mix all of them properly.
- Arrange the fillets in the baking tray(lined).
- Spread the tomato-olive mixture over them.
- Keep the tray in the oven for approximately twenty minutes.
- Use a fork to check after removing it from the oven.
- If the fish flakes easily, your dish is ready.
- As a garnish, add some parsley, freshly chopped.
- Now, your Keto Roasted Mediterranean Cod is ready to serve.
TIPS
- You may add bell peppers or zucchini to enhance the Mediterranean flavor while limiting the carbs.
- Dry your fillets properly using a paper towel to prevent moisture issues.
- This Mediterranean dish serves best with mashed cauliflower, sauteed greens, or cauliflower rice.
- If you want a crisper top, shift the tray to the rack near the flame for only two minutes.
STORING DIRECTIONS FOR LEFTOVERS
FRIDGE
- Save the remaining cod fillet in a sealed box. Refrigerate for around two days.
FREEZING
- Wrap each cooked fillet individually using a cling wrap and keep all of them in a freezer-safe bag or box. Freeze them for approximately thirty days. Shift it in the fridge a night before you want to serve or eat.
REHEATING
- Warm up the chilled cod at 150 degrees C in the oven till it warms up but does not get dry.
FAQs
Will the frozen cod fillets work?
- You need to dry the frozen cod fillets after defrosting them, and that’s how you can use the frozen cod fillets.
Can I make them in advance?
- Of course! To enjoy the fresh baking without mess, marinate the fish and veggies for four hours before and keep them refrigerated. You only need to bake it and serve.
Is it possible to add some other veggies?
- Yes, you may add your choice of low-carb veggies like bell peppers, zucchini, etc. They will not disturb the Mediterranean flavor at all.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING
Size per serve: One fillet with vegetables
Calories: ~290 kcal
Carbs(total): Six grams
Fiber: 2 g
Net carbohydrates: Four grams
Fats: 16 g
Sugar: Three grams
Proteins: 28 g
Sodium: 620 milligrams