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…
Heat the olive oil (or melt the lard) in a small pan and add the sliced onions.
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.
In total, the onions should be on the heat for about 20 minutes. In the meantime, preheat the oven to 180°C / 355°F.
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 >
Season both cod fillets with salt and white pepper, and place on top of the onions.
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.
Scatter over a VERY generous amount of chopped dill and season with Pink Himalayan Salt or sea salt flakes.
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...
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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Macro Details per serving
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
*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.
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.