“In this dish, cod fillets are generously seasoned with Parmesan and black pepper, then baked to perfection. I particularly love the accompanying crunchy garlic butter-infused cabbage wedges. – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
The Glow Factor, 2025 by Penelope Corwin is available worldwide. The image above will link to Amazon UK. For USA and all other countries, click here.
More on Peppered Parmesan Cod with Garlic Butter Cabbage…
This dish aligns beautifully with the principles of the ketogenic diet. Not only does it cater to low-carb enthusiasts, but it captivates all the senses with a blend of textures and flavours.
FOLLOW MONYA:
-
-
-
-
-
At the heart of this keto-friendly dish is succulent cod, a rich source of high-quality protein and omega-3 fatty acids. The fillets are seasoned with Parmesan, which imparts a delicate umami essence, while black pepper adds a subtle kick.
The accompanying cabbage wedges, bathed in a luscious garlic butter, offer a satisfying crunch. Cabbage, a cruciferous vegetable, is low in carbohydrates and high in fibre. This makes it a stellar choice for those adhering to a ketogenic lifestyle. Beyond its nutritional merits, this dish proves that restriction doesn’t equate to sacrifice.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Peppered Parmesan Cod with Garlic Butter Cabbage dish, as well as all the Fish & Seafood recipes on Fats of Life®.
Peppered Parmesan Cod with Garlic Butter Cabbage
Per serving
Equipment
Ingredients
- 40 g (1.4 oz) unsalted butter, softened
- 2 cloves garlic, peeled and crushed with a garlic press
- 4 TB olive oil
- 1 large pointed / spring cabbage
- 8 cod fillets, (approx. 120g each)
- 80 g (2.8 oz) finely grated Parmesan, (Parmigiano cheese)
- parsley leaves, finely chopped
- salt and freshly ground black pepper
Instructions
- It is important to leave your butter in a small bowl to come to room temperature to allow it to soften. This can take several hours, but it is important that it mixes effectively with the crushed garlic. One softened, mix in the crushed garlic and set aside.
- Preheat the oven to 200°C (fan). This is 240°C for conventional ovens (or 475°F / gas mark 9). Line two large trays with baking paper.
- Trim off and discard the gnarly outer leaves of the pointed cabbage, then cut the cabbage through the core to create even-sized wedges (2 wedges per person). One spring cabbage will yield 8 wedges, bear this in mind. Place the wedges on one of the prepared baking trays and brush with half the olive oil. Season with salt and pepper and bake for 20 minutes, turning the wedges halfway through to ensure parts do not burn too much.
- In the last 3-4 minutes of the cabbage cooking time, remove the tray from the oven and dot the wedges with pieces of the garlic butter. They will melt almost immediately, so use a pastry brush to evenly spread the butter over the wedges. Return to the oven for the last 2-3 minutes. Some outer leaves might char / burn, but do not be dismayed - the flavour is amazing!
- Meanwhile, place the cod fillets on the second prepared baking tray. Lightly drizzle over the remaining olive oil. Season lightly with salt, then very generously with freshly ground black pepper: at least 7-8 cracks per cod fillet. Scatter the grated Parmigiano cheese evenly over each portion. Place the tray of fish in the middle shelf of the oven for no longer than 12 minutes.
- Serve the fish with the garlic butter cabbage wedges and scatter chopped parsley over the whole lot. Season with salt and pepper, if needed.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
* * *
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 487Kcal / 2037kJ
Fat 29g
Carbohydrates 5.8g
Protein 51g
Allergens
Milk
Fish
See all the Fish and Shellfish recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
2 Comments
This was really something great! It hit all the right notes I was looking for regarding the use of Cod in something other than fish & chips and fish tacos. When I stumbled upon this recipe, I had to try it. I’m really thankful I did! Everything was absolutely elevated to a new level. The fun part was, I didn’t have all the items that made their plate look so lovely; simple but elegant. Instead, I used shredded cabbage that I had from fish taco night. Bottled parmesan instead of fresh and lastly, powdered and minced garlic from a jar. Yet, even with these “not as fresh” ingredients, it really works! I’m looking forward to making this the proper way and serve family and friends. I can only imagine if my improvised version was good, how good is the proper version!?!?! Thank you for sharing!
Glad you loved it! xxx