“This is a very simple fish dinner that requires only a little effort. Skinless cod fillets are very gently baked in the oven while butter is browned and infused with garlic on the stove top. After straining, I warm the butter through with little capers (which add great bursts of salty flavour) then pour it over the fish along with a generous squeeze of lemon. The night we enjoyed this, we had it with Fresh Tomato and Garlic relish which was an excellent accompaniment and highly recommended. I have not included the macros for this condiment because it is optional. However, it was sensational and I highly recommend you include it.” – 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!
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More on Cod with Brown Butter and Capers…
For seafood lovers following the keto lifestyle, this dish of cod cooked in browned butter with capers fits perfectly within the keto guidelines.
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The nutty aroma and rich flavour of the browned butter complements the delicate taste of the cod, creating a heavenly combination. The high-fat content of the butter satisfies the cravings of those on the keto diet, while ensuring the dish remains low in carbohydrates.
Adding capers to the recipe enhances the flavour profile with their briny, tangy notes. These small, pickled flower buds provide a delightful burst of flavour and a hint of acidity that cuts through the richness of the butter. Not only do capers contribute to the overall taste experience, but they also offer health benefits. They are low in carbs and calories, making them an excellent addition for those adhering to the keto diet.
The result is a dish that is both visually appealing and satisfying to the taste buds. It showcases the beauty of fresh seafood while providing the necessary macronutrient balance for a ketogenic lifestyle.
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 Cod with Brown Butter and Capers dish, as well as all the Seafood on Fats of Life®.
Cod with Brown Butter and Capers
Per serving
Equipment
Ingredients
- 4 cod fillets (approx 125g / 4.4oz each), skinless and deboned
- 1 TB olive oil
- salt and white pepper
- 60 g (2.1 oz) unsalted butter
- 3 cloves garlic, peeled and smashed
- 10 g (0.4 oz) small capers, drained (approx. 1 heaped TB)
- 10 g (0.4 oz) unsalted butter, additional
- freshly squeezed lemon, to finish
- freshly snipped chives, to garnish
Optional condiment
- Fresh Tomato and Garlic Relish, Fats of Life recipe
Instructions
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- Remove the cod fillets from the packaging and pat them dry with good quality kitchen paper. Place them into a tray lined with parchment paper. Season with a little salt and ground white pepper. Drizzle over the olive oil. Place into the oven for 10-12 minutes.
- At the same time, heat the (first reference to) butter in a pan and leave to melt. Once it starts to foam, add the smashed garlic cloves and reduce the heat. Cook the garlic gently as the butter starts to 'brown', approx. 4-5 minutes. You will notice a beautiful nutty aroma as the milk solids in the butter start to brown while the garlic infuses the butter.
- Remove the pan from the heat. Pour it into a strainer lined with muslin or cheesecloth into a small, clean pan. Discard the burnt milk solids and garlic caught in the muslin.
- Place the clean pan of browned, garlic-infused butter on the heat over a low temperature. Add the (second reference to) butter along with the drained capers.
- This will have melted perfectly around the same time the fish in the oven has cooked through.
- Serve the cooked cod fillets with the browned caper butter poured over. The capers will add enough saltiness, so a crack of black pepper and a good squeeze of fresh lemon juice will finish the dish perfectly. If you have any herbs (I used snipped chives), scatter them over too.
- We had ours with the Fresh Tomato and Garlic Relish (Fats of Life recipe) alongside which complemented the flavours beautifully and is highly recommended.
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!
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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 servingCalories 203Kcal / 849kJ
Fat 13g
Carbohydrates 0g
Protein 22g
Allergens
Milk
Fish
See all the Seafood 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.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx