Delicious, healthy cod topped with homemade garlic-herb butter creates a tender, flavorful fish dinner that even the kids will eat! This tender, white fish recipe is gluten-free, keto, and low carb. Less than 1 net carb per serving. Easy recipe – bake or pan fry.
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Hello there! Welcome to My Kitchen Serenity! This is my first fish recipe post and I’m excited to share it with you!
When I was in elementary school, they would serve us breaded, fried cod. Fish Friday they would call it! I covered it up with ketchup and ate it. I actually liked our cafeteria food. But now, I’m grown up and I really love fish, both baked and pan-fried fish, too. And I really like this cod recipe because it’s super easy and so flavorful.
The garlic-herb butter is what sets this fish recipe apart from other fish recipes. Making garlic butter was new to me and now I’ve been wondering, what took me so long to try it. This is an easy fish recipe!
Letting the butter harden in the refrigerator after mixing it with the herbs takes about 15-20 minutes. You could make the garlic-herb butter a day or two in advance if you wanted to get a head start. Once the butter has hardened, it’s smooth sailing after that as the fish only takes 5-7 minutes to pan fry or 15-20 minutes to bake.
Actually, you could use this delicious garlic-herb butter on other types of fish such as salmon, and any kind of white fish; such as catfish. Goes great on shrimp, too.
Ingredients for Garlic Herb Butter
Unsalted butter, softened
Fresh basil, finely chopped
Garlic, finely minced
Fresh parsley, finely chopped
Fresh thyme leaves
Atlantic cod fillets
Extra virgin olive oil
Sea salt and black pepper, to taste
Fresh chopped parsley, for garnish
Prepare the garlic-herb butter by combining all ingredients in a medium-sized bowl. Stir until the garlic (for fresh whole garlic, use a mincer), herbs, and salt are evenly distributed throughout the softened butter.
Transfer the butter mixture to the center of a sheet of plastic wrap and form into a log. Wrap tightly and place inside the refrigerator for 15-20 minutes to become firm.
Heat olive oil in a large skillet over medium-high heat (see Alternate baking method below). Pat cod fillets dry with a paper towel and season both sides with salt and black pepper, to taste.
Add fillets to hot skillet and cook for 2-3 minutes, or until they become golden brown. Reduce heat to medium and carefully flip each fillet. Top each fillet with an equal amount of herb butter and continue cooking for another 3-4 minutes. While cooking, spoon the herb butter back over the fillets as it melts.
Other fish and seafood recipes you may want to check out:
Red Snapper Fillets with Lemon Caper Sauce at 0 net carbs per serving
Easy Miso Ginger Salmon at 5 net carbs per serving
Thai Coconut Shrimp Soup at 10 net carbs per serving
Remove from heat and transfer fillets to individual serving plates. Drizzle with melted herb butter and garnish with some fresh chopped parsley, if desired.
ALTERNATIVELY, you can bake these cod fillets in the oven. Preheat oven to 400F and bake in an oven-proof skillet or pan for 15-20 minutes (or until fish flakes easily with a fork or until fish reaches 145F). Baste with garlic herb butter 1-2 times while baking and then again after baking.
Serve immediately with your favorite side topped with the remaining butter in the skillet!
Asparagus, broccoli, and zucchini are some great, healthy choices. A simple side salad is another healthy option.
Is Cod Good for You
Atlantic cod and Pacific cod are a rich source of protein, B vitamins, minerals, and omega-3 fatty acids. Cod is lower than salmon in omega-3 fatty acids, however, it is still considered a very healthy and nutritious fish.
What is Cod Fish
Cod is a popular fish because of its mild flavor and white flaky flesh. Cod live in the deep, cold waters of the Atlantic and Pacific.
Super Easy Atlantic Cod with Garlic Herb Butter
GARLIC HERB BUTTER
- 6 tbsp unsalted butter, softened
- 1-1/2 tsp garlic, finely minced
- 1 tsp fresh parsley, finely chopped
- 1 tsp fresh thyme leaves
- 2 tsp fresh basil, finely chopped
- 1/4 tsp sea salt
- 2 tbsp extra virgin olive oil
- 6 4-oz. Atlantic cod fillets
- Sea salt and black pepper, to taste
- Fresh chopped parsley, for garnish
- Prepare the garlic-herb butter by combining the first 6 ingredients in a medium-sized bowl. Stir until the garlic, herbs, and salt are evenly distributed throughout the softened butter.
- Transfer the butter mixture to the center of a sheet of plastic wrap and form into a log. Wrap tightly and place inside the refrigerator for 15-20 minutes to become firm.
- Heat olive oil in a large skillet over medium-high heat. (see Alternate cooking method in Notes). Pat cod fillets dry with a paper towel and season both sides with salt and black pepper, to taste.
- Add filets to hot skillet and cook for 2-3 minutes, or until they become golden brown. Reduce heat to medium and carefully flip each fillet. Top each filet with an equal amount of herb butter and continue cooking for another 3-4 minutes. While cooking, spoon the herb butter back over the filets as it melts.
- Remove from heat and transfer fillets to individual serving plates. Drizzle with melted herb butter and garnish with some fresh chopped parsley, if desired.
Nutritional Information Source: HappyForks.com
If you try this recipe, let me know! Leave me a comment, I’d love to hear from you!
Please try these easy Low Carb & Keto recipes from My Kitchen Serenity:
Notes: Different brands will vary on the net carbs so keep that in mind. For the most part, they should be fairly close. Use a site like MyFitnessPal.com or happyforks.com to figure out this information based on the brands or ingredients you used.
Now the legal stuff (because my mama didn’t raise a fool): Please note that I am not a medical or nutritional professional. I am simply sharing my personal favorite recipes on this blog. Please consult with your physician before starting any diet or exercise program. I provide net carb information for my low carb recipes simply as a courtesy to my readers. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.