Cod in Dill Cream Sauce (Keto)

Keto Cod in Dill Cream

This dish was inspired by a staff meal I enjoyed while working at the Duck several years ago. (Imagine having the chefs of a 3-Michelin star restaurant cooking your lunch every day?) It is one of my favourite dishes to make using cod and I can’t stress enough how delicious it is. You simply have to try it for yourself. Each cod portion is approx 120g / 4.2oz and is poached in an enormous amount of cream. The stars of the show are the jammy onions hidden under the cod and the generous amount of freshly chopped dill scattered over after baking. Double up the recipe to make this for your family, and enjoy alongside some high-fibre vegetables.

See my Side Dishes for some ideas, but I will lean heavily towards advising it over my Keto Cauliflower Mash to mop up all that glorious sauce. Step-by-step pics to help you along…

– – – – – – PER SERVING – – – – – –
Carbs 5.7g | Fat 66g | Protein 23g
– – – – – – – – – – – – – – – – – – – – –

Exciting news for foodies: Monya’s cookbook KETO KITCHEN (published by Kyle Books, London 2020) is coming to the market this summer. Its currently available to pre-order on Amazon.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. I also send a short e-blast at the end of every month, sign up here to ensure you never miss a recipe. If you loved the recipe and want to show your appreciation to me directly, you can do so by clicking here. Happy Cooking, everyone!”Monya

Keto Cod in Dill Cream
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Cod in Dill Cream Sauce (Keto)

A beautiful and easy fish dish, coming in at 5.7g carbs per serving. Enjoy alongside high-fibre green vegetables or serve over my Creamy Cauliflower Mash. (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 2 people


  • 1 TB unsalted butter
  • 1 (3.5 oz) medium onion, peeled and finely sliced
  • 1 tsp Chardonnay vinegar
  • 2 medium cod fillets, skinless
  • salt and white pepper
  • 220 g (7.8 oz) double cream, gently warmed
  • generous handful dill, chopped
  • pink Himalayan salt, (or sea salt flakes)


  • Heat the butter in a small pan and add the sliced onions.
    Keto Cod in Dill Cream
  • Cook over a low heat, stirring occasionally until they soften and begin to caramelise. Do not allow them to burn. After about 10 minutes on low heat, it should look like this >
  • Add the Chardonnay vinegar and continue to cook until the mixture darkens even further and the onions become jammy.
    Keto Cod in Dill Cream
  • In total, the onions should be on the heat for about 20 minutes. In the meantime, preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
  • Grease a small baking dish, and divide the jammy onions into two little portions. You will be placing the fish on top of them, so spread them out slightly, like below >
    Keto Cod in Dill Cream
  • Season both cod fillets with salt and white pepper, and place on top of the onions.
    Keto Cod in Dill Cream
  • Pour over the slightly warmed cream. Place in the preheated oven for 20-22 minutes.
  • The cream would have gently poached the fish to perfection.
    Keto Cod in Dill Cream
  • Scatter over a VERY generous amount of chopped dill and season with Pink Himalayan Salt or sea salt flakes.


A new-and-improved version of this delicious recipe features in my new cookbook KETO KITCHEN - currently available to pre-order on Amazon worldwide. (For UK readers, it will also be available at Waterstones.)

Keto Cod in Dill CreamFor those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
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Calories: 711kcal | Carbohydrates: 5.7g | Protein: 23g | Fat: 66g

Cod in Dill Cream Sauce (Keto)
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Cod in Dill Cream Sauce (Keto)
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Average Rating
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Nutritional Information per serving
Calories                         711Kcal / 2975kJ
Fat                                 66g
Carbohydrates               5.7g
Protein                           23g


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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site are meticulously calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data. The author is not a medical professional and this website has been designed only to provide you with recipes to suit the keto lifestyle you have chosen and discussed with your GP. The macros calculations are provided as a courtesy to you based on Monya’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 for you.

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