About This Recipe
Crispy, cheesy cod meets silky broccoli mash and a bright lemon–caper brown butter. This low-carb seafood dinner feels gourmet but comes together in about 30 minutes—perfect for busy weeknights or a special at-home date night.
Ingredients
- Cod fillets
- Grated Parmesan
- Almond flour
- Butter
- Capers
- Broccoli
Pantry & Flavor Boosters: Lemon zest and juice, garlic powder, smoked paprika, olive oil or mayo (for adhering crust), cream cheese, splash of heavy cream, fresh parsley, salt, pepper, pinch of nutmeg (optional).
Instructions
- Preheat oven to 425°F (220°C). Line a sheet pan with parchment and pat cod fillets very dry; season both sides with salt and pepper.
- In a shallow bowl, mix grated Parmesan, almond flour, lemon zest, garlic powder, and smoked paprika.
- Brush the tops of the cod with a thin film of olive oil or mayo, then press the Parmesan mixture firmly onto the surface to form a crust. Set on the prepared pan.
- Bake 10–12 minutes, until the fish flakes easily. For extra color, broil 1–2 minutes at the end, watching closely so the crust doesn’t burn.
- Meanwhile, steam broccoli florets until very tender (6–8 minutes). Drain well, then blend or mash with cream cheese and a splash of heavy cream; season with salt, pepper, and a pinch of nutmeg.
- Make the sauce: In a small skillet over medium heat, melt butter, swirling until it turns golden and smells nutty (2–3 minutes). Stir in capers and lemon juice; remove from heat and add chopped parsley.
- Plate a bed of broccoli mash, top with a crusted cod fillet, and spoon the lemon–caper brown butter over the top.
- Finish with extra lemon zest and cracked pepper to taste; serve immediately.
Keto Focus
Almond-flour and Parmesan crust replaces breadcrumbs; broccoli mash stands in for potatoes; generous butter sauce boosts healthy fats while keeping carbs low. With just 7g net carbs per serving, it fits cleanly into a ketogenic lifestyle.
Nutrition Facts (per serving)
- Calories: 585
- Protein: 43g
- Fat: 43g
- Total Carbs: 11g
- Fiber: 4g
- Net Carbs: 7g
Tips & Variations
- Get it extra crispy: Pat the fish very dry and use a light swipe of mayo as the “glue” for the crust.
- Air fryer option: Cook at 400°F (205°C) for 8–10 minutes; check early to avoid overcooking.
- Nutfree swap: Replace almond flour with finely crushed pork rinds or use all-Parmesan.
- Fish swaps: Haddock, halibut, or tilapia work well with the same method.
- Boost the mash: Add a handful of steamed cauliflower for a lighter mash, or extra cream cheese for ultra silky texture.
- Serve with: Lemon wedges, a simple arugula salad, or roasted asparagus for a complete low-carb plate.
Make-Ahead & Storage
- Broccoli mash can be made 2–3 days ahead and reheated with a splash of cream.
- Cooked cod is best fresh, but leftovers keep 1 day in the fridge; reheat gently to preserve the crust.