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
(3.2%); Fat 66g (83.7%); Protein 23g (13.1%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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Print Recipe
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.
Keto Cod in Dill Cream
Votes: 5
Rating: 5
You:
Rate this recipe!
Course Main Dish
Cuisine General
Prep Time 2 minutes
Cook Time 45 minutes
Servings
people
Ingredients
  • 1 TB olive oil or lard
  • 100 g sliced onions
  • 1 tsp Chardonnay vinegar
  • 2 medium cod fillets skinless
  • salt and white pepper
  • 220 g double cream gently warmed
  • generous handful dill chopped
  • Pink Himalayan Salt (or sea salt flakes)
Course Main Dish
Cuisine General
Prep Time 2 minutes
Cook Time 45 minutes
Servings
people
Ingredients
  • 1 TB olive oil or lard
  • 100 g sliced onions
  • 1 tsp Chardonnay vinegar
  • 2 medium cod fillets skinless
  • salt and white pepper
  • 220 g double cream gently warmed
  • generous handful dill chopped
  • Pink Himalayan Salt (or sea salt flakes)
Keto Cod in Dill Cream
Votes: 5
Rating: 5
You:
Rate this recipe!
Instructions
  1. Heat the olive oil (or melt the lard) in a small pan and add the sliced onions.
    Keto Cod in Dill Cream
  2. 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 >
  3. Add the Chardonnay vinegar and continue to cook until the mixture darkens even further and the onions become jammy.
    Keto Cod in Dill Cream
  4. In total, the onions should be on the heat for about 20 minutes. In the meantime, preheat the oven to 180°C / 355°F.
  5. 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
  6. Season both cod fillets with salt and white pepper, and place on top of the onions.
    Keto Cod in Dill Cream
  7. Pour over the slightly warmed cream. Place in the preheated oven for 20-22 minutes.
  8. The cream would have gently poached the fish to perfection.
    Keto Cod in Dill Cream
  9. Scatter over a VERY generous amount of chopped dill and season with Pink Himalayan Salt or sea salt flakes.
  10. The full macro-breakdown (and allergens) can be found further down this page (keep scrolling), as well as the link to PIN THE RECIPE (for those on Pinterest). There is also a comment facility, so do let me know how you get on...
Recipe Notes

Since olive oil is somewhat unstable when heated, I do advise you select lard to fry food. It's inexpensive and can be found in the same aisle as butter.

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Summary
recipe image
Recipe
Cod in Dill Cream Sauce (Keto)
Author
Published On
Total Time
Average Rating
51star1star1star1star1star Based on 5 Review(s)
Macro Details per serving
3.2%                Carbs
13.1%              Protein
83.7%              Fat

Nutritional Information per serving
Calories                         711Kcal / 2975kJ
Fat                                 66g
 of which saturates        38g
Carbohydrates              5.7g (for my US readers, these are what you refer to as net carbs. See below*)
 of which sugars            4.9g
Fibre                              1.2g
Protein                           23g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 5.7g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
Milk
Fish
Sulphites




See all the Seafood recipes on Fats of Life:
Sea Bass with Chili-lime Butter (Keto)
Fried Squid with Coriander & Chili (Keto; Paleo)
Pesto-stuffed Squid Tubes (Keto)
Coconut-dusted Fried Squid (Keto; Paleo)
Stuffed Squid (Keto)
Salmon Cream Cheese
Salmon & Cream Cheese Domes (Keto)
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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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5 Comments

    1. Hi Teresa,
      Thanks for your message! On the recipe, there is a facility (above the ingredients list) to adjust the amount of servings, and you can go as low as 1 serving. This will not affect the macros, which have been calculated per serving, so you can scale up or down as you wish :)
      Alternatively, you could keep the recipes as they are and enjoy leftovers the next day! Yum!
      Kind regards,
      Monya

  1. I started my Keto journey 4 weeks ago and have lost 13lbs. I’m feeling the difference in fueling when working out and the results speak for themselves. I love to cook and so meal prep isn’t an arduous task. I absolutely love your recipes. Thanks for sharing them.

    1. Hi Raphael, that’s incredible! Well done! I am thrilled to hear you are training, exercise is so awesome and I can’t imagine people NOT exercising, since we have so much excess energy when fat-adapted! I love that you love to cook, and I am so happy you love the recipes! I have a facebook page called MUD & LOVE, but I have also recently created a community page called KETO RECIPES FOR FOODIES (UK) for those people who like to spend a bit of time in the kitchen – like you and I :)

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