Low Carb Cod Skillet Dinner
Cod is an enjoyable fish to eat for those who aren’t huge seafood lovers because it doesn’t have a strong taste. It’s a white fish that has a fairly mild flavor. Make this Keto cod skillet recipe for any picky eaters at the table or for your own meal prep! Cod filets are coated in a heavy seasoning, then marinated in your refrigerator. Blacken the cod in a big skillet, then finish roasting it in your oven with vegetables and butter. The cod is flaky but tenderized by a yummy, buttery sauce that collects in the skillet. Serve the skillet family-style at the dinner table or portion the filets and veggies in meal prep containers for the week.
How to Make It
Step 1
Prepare 6-oz skinless cod filets by rubbing 1⁄2 teaspoon of olive oil into the flesh of each one. Blend together the seasoned salt, white pepper, paprika, onion powder, and garlic powder in a small dish, then sprinkle the seasoning over one side of each filet. Gently press the seasoning into the flesh so it adheres. Cover the seasoned cod on a dish with plastic wrap and marinate in your refrigerator for about 2 hours.
Step 2
After marinating the fish, heat a large, oven-safe skillet over high heat on the stove. Wait for the entire skillet to get evenly hot, then place the cod in the skillet seasoned side down. Cook the fish on one side until the seasonings char and the fish naturally releases from the pan with a fish spatula. Flip the fish over, and cook the cod filets until they’re golden on the bottom.
Step 3
While the cod is cooking on the stove, turn on the oven to preheat to 350 F (180 C). Next, combine whole or halved grape tomatoes with quartered zucchini and mushrooms. Remove the cod skillet from the heat temporarily, then add the blend of vegetables around the edges of the skillet. Drizzle extra virgin olive oil all over the vegetables.
Step 4
Next, sprinkle salt, pepper, lemon pepper, and garlic powder over the vegetables. Gently pour the chicken broth into the bottom of the skillet. Then, cut all your butter into small dollops, and place the dollops of butter on top of the vegetables and the fish. Now that the skillet is prepared, place it in your oven.
Step 5
Bake the skillet for 20 minutes. For doneness, the vegetables should be tender and cooked through and the tomatoes may have burst. There should be a buttery sauce collected in the bottom of the skillet. For serving, weigh a flaky cod filet, then make up the remainder of the serving weight with vegetables. Don’t forget a spoonful of sauce from the skillet!
Ingredients
- Cod Atlantic Raw
12 oz
- Olive Oil
1 tsp
- Seasoned salt
0.75 tsp
- White pepper, ground
0.5 tsp
- Paprika
0.5 tsp
- Onion powder
0.25 tsp
- Garlic powder
0.5 tsp
- Grape tomato
3 oz
- Zucchini
4 oz
- Brown mushrooms
6 oz
- Extra virgin olive oil
3 tbsp
- Salt
0.13 tsp
- Black pepper
0.25 tsp
- Lemon pepper seasoning
0.13 tsp
- Garlic powder
0.25 tsp
- Chicken broth
0.5 cup
- Butter, unsalted
1.5 tbsp