Keto Cod in Tomato Basil

by

Keto Cod in Tomato Basil sauce is tasty, fast, and nutritious. We combine the tender cod fillets and a flavorful, light, and delicious tomato-basil sauce in this recipe. The cod absorbs the flavors of the garlic, herbs, and mild sweetness of the tomatoes as it cooks slowly in the sauce. Fresh basil brightens everything, and a dash of lemon juice, which makes the meal light rather than heavy. This recipe is loaded with critical vitamins, lean protein, and healthy fats in addition to being keto-friendly. You can serve Keto Cod in Tomato Basil sauce with steamed vegetables, zoodles, or cauliflower rice to make a healthy, well-balanced plate.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Calories: 290 g
  • Prep duration: 10 minutes.
  • Serving size: 1 cod fillet with sauce
  • Cook time: 20 minutes
  • Cuisine: Mediterranean
  • Total time: 30 minutes
  • Course: Main dish
  • Diet: Keto
  • Serving: 4

EQUIPMENT:

  • Knife
  • Large skillet
  • Measuring spoons
  • Wooden spoon
  • Measuring cups
  • Cutting board

INGREDIENTS:

  • 4 cod fillets
  • Two tablespoon olive oil
  • Four garlic pieces
  • 1 can crushed tomatoes
  • ½ cup cherry tomatoes
  • 1 tsp. dried oregano
  • ½ tsp. red pepper flakes
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • ½ cup basil leaves
  • 1 tbsp. lemon juice

INGREDIENT NOTES:

COD FILLETS:

  • Cod fillets are an excellent choice for absorbing the flavors of tomato basil because of their mildness, tenderness, and high lean protein content. They make a filling main protein source and cook rapidly while remaining light.

OLIVE OIL:

  • Olive oil improves the sauce’s richness and adds good fats to the meal. Additionally, it keeps the meal keto-friendly while enhancing the flavor of the herbs and garlic.

GARLIC:

  • Garlic gives the sauce its savory core by contributing depth and aroma.

CRUSH TOMATOES:

  • Crush tomatoes makes the sauce base, which give it body and a vibrant tomato taste. Selecting a version without added sugar maintains the recipe’s keto compliance.

CHERRY TOMATOES:

  • Cherry tomatoes provide the natural sweetness which counterbalances the acidity of crushed tomatoes. They also give the sauce a lighter, fresher texture.

BASIL:

  • The warm, herbaceous flavor of oregano complements tomatoes and basil. A strong taste that endures while cooking is ensured by using dried oregano.

RED FLAKES:

  • The dish’s slight spiciness from the red pepper flakes counteracts the tomatoes’ sweetness. You can change the quantity or leave them out depending on your preferred level of spice.

SALT:

  • Sea salt reduces the acidity of the tomatoes while enhancing all the flavors in the sauce. It only takes a tiny bit to balance the flavor.

BLACK PEPPER:

  • The subtle sharpness of black pepper enhances the seasoning in general. The brightest taste will come from freshly ground pepper.

FRESH BASIL:

  • Fresh basil provides somewhat sweet note and it lifts and freshen the meal. Incorporating it towards the end preserves the flavor.

LEMON JUICE:

  • A final burst of acid from lemon juice brightens the sauce and keeps the fish tasting fresh. It unifies all the flavors and balances the richness.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. We would heat the oil on medium setting in big pan.
  2. Saute the garlic for one mint so it becomes aromatic.
  3. Include salt, oregano, crushed tomatoes, red pepper flakes, pepper, and cherry tomatoes.
  4. Simmer the sauce for eight to ten minutes.
  5. Include the cod fillets in the sauce and drizzle some sauce on top.
  6. Cook the cod for 8 to 10 minutes with cover and it turns opaque and flaky readily.
  7. Add lemon juice and basil and stir. Taste and regulate the seasoning if essential.
  8. Accompanied by your preferred keto-friendly sides and serve hot.

SERVING SUGGESTIONS:

VEGETABLE SIDES:

  • Garlic Butter Zucchini Noodles
  • Roasted Asparagus with Parmesan
  • Sautéed Spinach with Olive Oil

SALADS:

  • Cucumber Avocado Salad
  • Arugula and Radish Salad
  • Greek Feta Salad

SAUCES & TOPPINGS:

  • Lemon Herb Butter
  • Garlic Aioli
  • Creamy Dill Sauce

BEVERAGES:

  • Keto Lemon Sparkling Water
  • Iced Green Tea (Unsweetened)
  • Cucumber Mint Infused Water

TIPS:

  • Avoid overcooking the cod as it gets dry.
  • Fresh basil gives the best flavor but frozen also works well.
  • Simmer the sauce for additional time for thicker sauce than add the fish.

STORAGE INFORMATION:

FRIDGE:

  • Place the remaining dish in the container and stock the dish for 2 days.

FREEZER:

  • Freeze the cod in container for more than two months.

FAQs:

Will we utilize frozen cod fillets?

  • We would defrost fish fillets and eliminate extra water in order to use frozen fillets.

Is this cod dish spicy?

  • This cod dish contains mild spice content so exclude the peppers to make it light.

Can I prepare this cod dish in advance?

  • We can make the sauce before time and cook the fish fresh when required.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 290 kcal
Net carbs: 6g
Total Carbs: 6g
Fiber: 2g
Protein: 34g
Fat: 14g
Sodium: 470mg
Potassium: 720mg
Calcium: 65mg
Iron: 2mg
Vitamin A: 600 IU
Serving size: 1 fillet with sauce