This simple, tasty fish dinner boasts massive flavours and can be served as either a piece of fish per person – with the accompanying creamy sauce, or you can do what I did and flake the fish in the sauce (after baking) and serve it over shirataki (konjac) noodles. Its a beautiful, beautiful dish! THIS RECIPE IS ACCOMPANIED WITH A VIDEO. (Scroll down to see it, and be sure to watch the blooper reel Funnyman slips in at the end!)
– – – – – – PER SERVING – – – – – –
Carbs 4.1g | Fat 31g | Protein 23g
– – – – – – – – – – – – – – – – – – – – –
*IN THE NEWS*: My cookbook KETO KITCHEN (published by Kyle Books, London) is now available to purchase in paperback or e-book. Click here to read more about where it can be purchased (where ever you are in the world), plus some of the fantastic reviews that have been coming in!
“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. Happy Cooking, everyone!” – Monya
Fish Dugléré (Keto)
- 4 medium cod fillets, skinless, approx. 120g / 4.2oz each
- salt and white pepper
- 2 large tomatoes, cut into wedges
- 2 cloves garlic, peeled and finely chopped
- 180 g (6.4 oz) double cream
- 50 g (1.8 oz) full-fat cream cheese (soft cheese)
- 50 g (1.8 oz) soured cream
- 1 TB tomato concentrated puree
- 10 g (0.4 oz) unsalted butter
- 1/2 lemon
- sea salt flakes
- 1 tsp fresh thyme, leaves picked
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- Remove the cod from its packaging and pat dry with kitchen paper. Season all sides with salt and white pepper then place into a suitable size ovenproof dish where all 4 fillets can sit a little snug.
- Cut both tomatoes into 8 wedges so you are left with approximately 16 thin wedges. Use a knife to slide out the fleshy seed area and set it aside. You will see why later. Finely chop the garlic cloves.
- Whisk the double cream, soured cream, cream cheese and tomato concentrate in a bowl until there are no lumps.
- Melt the butter in a large non-stick pan or wok and gently cook the garlic over moderately low heat until it softens. Add the fleshy, seedy tomato bits from earlier along with the juice of half a lemon (catch the pips!).
- After ensuring my lemon half was squeezed and pip-free, I chopped it in half and added it to the pan. The flavour it adds is great! Cook the mixture over moderate heat. Squash or break down the mixture with your spatula or wooden spoon and continue to cook until all the moisture evaporates and you are left with a chunky mixture.NOTE: I added this step for two reasons: Firstly, because I didn't want the end-result of my baked dish to be too watery. If I had kept the tomato wedges as they were, that would have been the result. I certainly didn't want to discard that fleshy, seedy bit either - so cooking it out was an ideal solution. Secondly, I wanted a cooked tomato flavour in the sauce which I would not have achieved as well if the tomato wedges were simply poaching in the cream.
- Right back to the recipe, pour the creamy mixture into the pan and increase the heat. Cook for 2 minutes stirring regularly until the sauce warms through and reduces a little. At this point, you can use tongs to remove and discard the lemon chunks. Season the sauce with salt and white pepper.
- Add the uncooked tomato wedges into the dish with the cod and pour the warm sauce over. Place the dish onto a tray (for easier removal / rotation) and bake in the oven for 25-30 minutes. (I always rotate my tray halfway through out of habit.)
- To serve, season with sea salt flakes and freshly picked thyme leaves. Serve over Cauliflower Mash or Cauliflower Rice to mop up that lovely sauce. Funnyman and I actually flaked the fish after cooking and enjoyed the whole lot as a sauce over shirataki (konjac) noodles for a wickedly delicious low carb meal!
Watch the video (... with blooper reel!)
For 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. I have disabled the print option for my recipes (doing my bit to save the trees), so be sure to bookmark this page in your browser for future reference.
UK READERS: Missing anything you might need? The green links on the recipe above are directed at the global Amazon market and will auto-direct to your country (if you are not in the USA) and possibly show up an incorrect product. However, the image ads below are especially targeted at UK readers, and will link to the products I use and recommend.
Calories 389Kcal / 1628kJ
Eggs (may be found in some brands of cream cheese - check the labels)
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 macros 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.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.