Description
Succulent Mediterranean herb-crusted keto cod showcases Tuscany’s culinary essence with minimal carbohydrates. Delicate fish layers combine zesty herbs and rich olive oil, delivering a satisfying low-carb experience you can savor with Mediterranean confidence.
Ingredients
Scale
- 4 cod fillets (6 oz or 170g)
- ½ tsp (2g) salt
- ¼ tsp (1g) black pepper
- 3 cloves garlic, minced (9g)
- ½ tsp (2g) Italian seasoning
- 1 tbsp (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
- Preparation: Pat cod fillets dry with paper towels to guarantee optimal searing and flavor absorption.
- Seasoning: Generously coat fish with sea salt and freshly cracked black pepper, ensuring comprehensive coverage.
- Searing: Heat olive oil in a spacious skillet over medium-high heat until shimmering, then carefully place seasoned fillets to develop a golden-brown crust without disruption.
- Cooking Fish: Sear fillets for 4 minutes per side, creating a crisp exterior while maintaining a delicate interior, until fish becomes opaque and flakes effortlessly.
- Sauce Foundation: Reduce skillet heat, add minced garlic, and quickly release its aromatic essence before introducing heavy cream and chicken broth, whisking to create a smooth liquid base.
- Sauce Development: Gently simmer the mixture, concentrating flavors and incorporating grated Parmesan cheese until melted, then introduce sun-dried tomatoes, Italian seasoning, and fresh baby spinach.
- Final Assembly: Reintroduce seared cod fillets into the skillet, nestling them into the creamy sauce, spooning liquid over the fish to ensure thorough warming and flavor integration.
- Finishing Touch: Taste and adjust seasonings, ensuring a perfectly balanced and harmonious Mediterranean-inspired dish.
Notes
- Dry Fish Perfectly: Pat cod fillets with paper towels to remove excess moisture, ensuring a crispy, golden-brown sear without steaming.
- Season Generously: Use sea salt and black pepper evenly on both sides of the fish for maximum flavor penetration and delicious results.
- Heat Control Matters: Maintain medium-high heat with shimmering olive oil to create the ideal searing environment for cod fillets.
- Sauce Consistency Tip: Whisk cream and broth slowly, stirring continuously when adding Parmesan to prevent clumping and achieve a smooth, luxurious sauce texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 5
- Calories: 590
- Sugar: 4g
- Sodium: 650mg
- Fat: 47g
- Saturated Fat: 23g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 37g
- Cholesterol: 150mg