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This cod recipe is seared on the stove, then finished in the oven for perfectly flaky fillets. Then topped with an amazing lemon white wine butter sauce. It is quick, easy, and perfect for a nice "fancy" weeknight meal for your family. Low carb substitutes in the recipe.
Are you looking for more low carb and keto seafood recipes? Give these Keto Crab Stuffed Mushrooms or these Easy Keto Fish Tacos a try!
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MORE KETO & LOW CARB SEAFOOD RECIPES
Cream Keto Tuscan Salmon | Low Carb Artichoke Crab Dip
Do you have Spring fever yet? This Pan Roasted Cod with Lemon White Wine Sauce recipe makes me think of spring.
It has been SO cold here, like down in the 20's snowing like crazy cold, which has caused my little ADD brain to drift off to happy thoughts of sunshine, flowers, and Springy kind of foods.
One of the first flavors I seem to crave when Spring rolls around is lemon.
Recipes like Blueberry Cheesecake Cookies with Lemon Glaze, Lemon Blueberry Stuffed French Toast, Lemon Chicken Noodle Soup, and Grilled Artichokes with Lemon Garlic Sauce dance in my head.
I get seriously obsessed with it to the point that I try to find ways to fit lemon into just about any recipe. I just love the way it brightens up a dish and makes me feel like Spring is just outside my door.
Weird?
Tell me that lemon makes you think of Spring too.
INGREDIENT NOTES
- Flour - If you are not on a low carb diet you can use regular all-purpose flour for this but, if you are low carb use this coconut flour or this almond flour. You can also skip this step altogether and just roast the fish seasoned with some salt and pepper.
- Cod Filets - You can use frozen as I have here or, if fresh is available, grab fresh filets from your seafood counter. Make sure to smell the fish to ensure it is fresh.
- White Wine - You should use a light, crisp, dry white wine here like a Pinot Grigio, Sauvignon Blanc, or unoaked Chardonnay.
EQUIPMENT YOU WILL NEED:
You don't really need any special equipment with his recipe. Just a large skillet and a fish spatula.
Last thoughts about Pan Roasted Cod with Lemon White Wine Sauce
One of the things I had been meaning to make and hadn't in what felt like forever is fish.
I really reallllllly love fish and, when fresh is available, I will cook it several times a week.
This time the craving hit me and I decided to give the frozen a try. I have to be honest. I think the only frozen fish I have ever used was fish sticks.
I guess I just had this weird thing in the back of my head that was saying, "Frozen fish? NO". I really have no idea why.
I mean I prefer frozen veggies over canned if I can't get fresh, and have used frozen shrimp a million and one times in recipes.
But frozen fish?
I blame it on Kevin.
When I was craving salmon one day a while back, and it wasn't in season, I was going to buy frozen and he lost his damn mind!
You can't buy frozen salmon!
Why? Are the Salmon Police waiting around the corner to arrest me for not buying fresh???
I guess since he used to fish in Alaska, he became some kind of fish Natzi purist.
Who knew?
But, this recipe changed all of that. He really really liked it. AND that was eating it reheated the next day?
I was so proud of myself!
Did I bring him to the frozen side?
MORE KETO AND LOW CARB RECIPES
- Keto Cajun Shrimp Alfredo
- Keto Brazillian Shrimp Stew
- Keto Salmon Cakes (Salmon Patties)
- Keto Crab Rangoon
- Bacon Wrapped Scallops
- Keto Tuna Stuffed Peppers
Pan-Roasted Cod with Lemon White Wine Sauce
Ingredients
- 1/2 cup Wholesome Yum Coconut Flour can also use almond flour or all-purpose flour if not low carb or gluten-free.
- pink salt
- cracked black pepper
- 4 (6-ounce) cod filets without skin
- 3 tbsp olive oil
- 1 cup dry white wine (I used a pinot grigio) can substitute chicken bone broth or vegetable stock
- 2 tbsp fresh flat-leaf parsley chopped (plus more for garnish)
- 3 tsp capers drained
- 3 tbsp butter
- 1 lemon zested and juiced
Instructions
- In a shallow dish combine the flour with salt and pepper, whisk to combine well.
- Dredge the filets in the seasoned flour and shake to remove the excess, set aside on a plate.
- In a large, nonstick skillet, heat the oil and butter over medium-high heat.
- Cook the fish for 2 to 3 minutes, or until golden brown.
- Remove the filets to a plate and cover with foil to keep warm.
- Increase the heat to medium-high and add the white wine and capers. Bring to a boil for 1 to 2 minutes to reduce the wine and burn off the alcohol.
- Remove the pan from the heat and add the butter, parsley, and lemon juice, swirling until the butter has completely melted.
- Spoon the sauce over the fish filets and serve immediately.
Notes
Disclaimer
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.
Nutrition
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Unknown
Cod is one of our favorite fish to keep in the freezer, now I have a new way to make it. Plus it looks easy to make which is a huge plus for me.
Ali Rost
I loved reading your post this morning from rainy and cold Iowa. This is almost exactly what I made for dinner last night with a wonderful bottle of red wine. We are praying that this cold weather ends soon and that we won’t be craving winter food all summer! I've been on a Jamie Oliver kick as of late particularly the Italy one and the Naked Chef Takes Off. You should really try his recipe for cod wrapped in pancetta over green beans and lemons. If you love cod, this one is a keeper! x
Victor S.
Mmm.. looks super delicious! Thank you for sharing the great recipe. Will need to give a try. 🙂
vian
Mmmm, Yummy overload! I want to try this at home but I'm lost with the ingredients. What's the difference between kosher salt and the ordinary salt. I also don't know what caper is, sorry! I have to search more..
Dalene Ekirapa
Oh my! Cods...!I was once able to dine and have cod and coconut rice for my menu and yeah, it was so yummy! And yours just look better! Anything with Lemon for my toppings will forever be my favorite!
Unknown
I really enjoy citrus with seafood, there's just something fantastic about the flavor combination. I think this recipe is just perfect for Spring! It looks so good.
Blair Villanueva
Your recipe today is making me hungry! Looks savory and the effects of lemon truly adds appeal. Yum!
Ridima
Wow you have some great mouth-watering pictures. Can't wait for this weekend when I am going to try and savour this. Yum!
Kartika
Yummy! Cod fish is my favorite . It's butter like texture and melt in the mouth taste just can't tell how much I love it. This is a great recipe to try . I would recommend this to all my friends thanks!
Unknown
During Lent we can't eat meat on Friday! So this fish dish will be a perfect recipe to try!
Sigrid Says
Oemgee! I am sooo doing this. Thank you so much for this. And your photos are awesome. Drooling here because I didn't get a proper dinner! Ugh. hahaha I shouldn't have wandered here. hahaha
Akamatra
I love eating fish and cod was no exemption. I am going vegetarian for Lent and I miss fish most of all!
Sela
Yum Yum, this looks delicious and I am going to make it tonight with the mashed potatoes. It looks so easy and I'm all in. Thanks because now I know what's for dinner.
Ana De Jesus
This might seem strange as a vegetarian but I was actually inspired by your recipe to order from a site called V bites which sells meatless and fish less products so that I can recreate your pan code recipe. It all sounds like heaven to me!
Michael Satterfield
This looks so amazing! I am going to try to cook this one later this week.
Unknown
This looks delicious and creamy....and cant believe you can make it that fast...
mail4rosey
That's awesome that he even liked it reheated. 😉 My DIL and son eat fish a few times a week. They just LOVE it!
Ami Rose
This sounds so lovely, I need to start experimenting in the kitchen a little more. Rather than sticking with the same basic flavours.
Ami xxx
Sayanti Mahapatra | Binge on Basics
I am totally drooling over this blog post. My sister is a huge fan of cod fish and she loves to try new recipes every time. I am going to pass this recipe to her and get myself a perfect Saturday treat.
London Mumma
Thanks a bunch, cause now all I wanna do is leave work, go to the supermarket buy some cod and make this tasty dish.
Steven Shakeshaft
I was always worried about frozen food too. These days we use it for stews and curries 🙂 This dish looks delicious and fresh. My wife wouldn't eat it but I could cook it for friends.
hh
Oh it’s been so long since I had cod. I usually like me covered in batter and served with chips lol but this sounds delicious! Will have to try it sometime, perfect spring/summer fish
Unknown
Oh wow. This look s so yummy. I can't have fish but might try this with chicken or beef
Jennifer L.
oh my goodness this looks absolutely mouthwatering. I love a good lemon white wine sauce with chicken but never thought of making it with seafood. I'm definitely grabbing a few cod filets this week and giving this a go. yum!
Blair Villanueva
Sometimes foods that are reheated taste better, i wonder why? Can we use other kind of fish substitute to salmon, like tuna? But salmon is better.
Bobbi | Bobbi's Kozy Kitchen
I love salmon but, since the flavors in this sauce are so delicate, I would recommend a mild white fish like tilapia or something along those lines.
Esperanza Scotto
This meal looks amazing! I love seafood and lemon! Such a good combination 🙂
Blair Villanueva
Sometimes foods that are reheated taste better, i wonder why? Can we use other kind of fish substitute to salmon, like tuna? But salmon is better.
usps tracking
The food is delicious and unique, I like this dish, thanks to it I have added a new item to my cooking menu.
Anonymous
Did you cook
Cod from
Frozen or thaw first? I find it falls apart easily lying using frozen
Bobbi
I thawed it first. I haven't had any issues with fish that has been frozen falling apart for me. I do use a fish spatula, and am very careful when turning the fish.
Tanya P
Ahhhhhmazing!!!! We are in deep love with this recipe. Used fresh cod and added extra capers, but ohmywow, this is restaurant quality 5+++ stars!!! Thank you. We will make it often ?
Vicky
Wow. What a dish and what a recipe. Looks mega delicious. Perfect presentation and pictures. Now I have to eat. Plan it for this weekend. Thanks for sharing.
Anonymous
Simply delicious! Loved every bite! Thanks for sharing!