Go Back Email Link
+ servings
Baked Cod in Tomato Herb Sauce

Baked Cod in Tomato Herb Sauce (Low Carb)

Print Recipe
The best part is that this diet is both keto and Mediterranean diet compliant. And that means it's gluten-free too!
Course Main Course
Cuisine Italian, Mediterranean
Keyword cod in tomato sauce, keto cod recipe, keto fish
Prep Time 13 mins
Cook Time 27 mins
Total Time 40 mins
Servings 4
Calories 303

Ingredients

  • 4 6-8 ounce cod filet sub with halibut, sea bass, or grouper
  • 1 tablespoon plus 2 teaspoons Herb Rub
  • juice 1 lemon plus 1 whole lemon thinly sliced
  • 3 tablespoons olive oil
  • 1/4 cup chopped shallots
  • 1 clove of garlic minced
  • 1 pint of cherry tomatoes rinsed in cold water
  • 3/4 cups chicken or vegetable stock
  • 1 1/2 tablespoons chopped basil or oregano
  • 3 tablespoons chopped flat-leaf parsley
  • salt and black pepper to taste
  • 1/4 cup unsalted butter 2 1/2 tablespoons of olive oil for the Mediterranean diet option

Instructions

  • Preheat your oven to 400 degrees F.
  • Coat the bottom of a 9" X 9" pan with 1 tablespoon of olive oil.
  • Blot cod filets with paper towels and set them into the pan.
  • Squirt fresh lemon juice over the top, and season with filets with 1 tablespoon of herb rub and a little salt to taste.
  • Place fish in the oven and cook for 12-15 minutes or until they reach an internal temperature of 130 degrees F.
  • Heat the remaining olive oil in a medium skillet over medium heat.
  • Add shallots and cook for 3 minutes. Stir in garlic and cook for an additional 30 seconds.
  • Next, add the tomatoes, broth, fresh basil or oregano, and 2 teaspoons of herb rub. Cook for 8-10 minutes, or until the tomatoes soften and the broth mixture reduces by half.
  • Season tomato mixture with salt and pepper to taste, then stir in butter until melted.
  • Remove fish from the oven, and pour the tomato herb sauce over it. Let stand for 1 minute, then garnish with remaining parsley and serve.

Nutrition

Calories: 303kcal | Carbohydrates: 9g | Protein: 16g | Fat: 23g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 121mg | Potassium: 673mg | Fiber: 1g | Sugar: 5g | Vitamin A: 1256IU | Vitamin C: 33mg | Calcium: 42mg | Iron: 2mg