Some fish dinners feel like a compromise; this one feels like a reward. Baked cod with lemon herb butter gives you flaky, mild white fish under a golden blanket of butter infused with garlic, parsley, dill, and bright lemon. It bakes in 15 minutes, perfumes the whole kitchen, and tastes like a coastal holiday.
Cod is a lean, gentle protein that suits anti-inflammatory eating beautifully — easy to digest, rich in B vitamins and selenium, an antioxidant mineral that supports the body’s defenses. The lemon herb butter is where the therapeutic ingredients live: garlic’s sulfur compounds, parsley’s vitamin C and K, dill’s antioxidants, and olive oil’s polyphenols, all carried in satisfying fats that help you absorb fat-soluble nutrients from the whole meal.
For keto, this is nearly a perfect plate: about 2 grams of net carbs, 20 grams of fat, and 32 grams of protein per serving. Pair it with roasted asparagus or a green salad and you have a light yet deeply satisfying dinner in 25 minutes flat.
Prep time: 10 mins | Cook time: 15 mins | Total time: 25 mins | Servings: 4
KEY TAKEAWAYS
- An elegant 25-minute dinner with only about 2 grams of net carbs per serving.
- Cod provides lean protein, B vitamins, and selenium for antioxidant support.
- Lemon herb butter packs garlic, parsley, dill, and olive oil — a concentrated anti-inflammatory topping.
- One baking dish means almost no cleanup.
- Easy to scale for dinner parties and simple to adapt with other white fish.
TABLE OF CONTENTS
- Why This Recipe Works
- Ingredients
- Step-by-Step Instructions
- Nutrition & Macros
- Tips & Variations
- Storage & Meal Prep
Why This Recipe Works
Cod deserves more attention in healthy cooking. It is one of the leanest quality proteins available, delivering about 32 grams of complete protein per serving with minimal fat of its own — which makes it the perfect canvas for the rich herb butter. It is also a solid source of selenium, a mineral essential for antioxidant enzymes that protect cells from oxidative damage, plus B12 for energy metabolism. Because cod is mild and flaky rather than oily, it appeals to people who find salmon too strong, making it an easy way to get more fish into a weekly rotation — and regular fish consumption is a cornerstone of anti-inflammatory eating patterns.
The lemon herb butter transforms it from plain to memorable while adding the anti-inflammatory payload. Garlic contributes allicin, parsley brings vitamins C and K plus the antioxidant apigenin, dill adds its own calming aromatic compounds, and lemon zest and juice supply vitamin C and bright acidity that cuts the richness. Baking — rather than frying — keeps things light and hands-off: the fish gently poaches in its own juices under the melting butter, staying moist with zero risk of sticking or breaking apart. Keto-wise, the butter and olive oil supply the 20 grams of fat that balance cod’s leanness, keeping the meal satiating and ketosis-friendly at barely 2 grams of net carbs.
Ingredients
- 4 cod fillets, 6 oz (170 g) each, about 1 inch thick
- 6 tbsp (85 g) unsalted butter, softened
- 1 tbsp (15 ml) olive oil, plus more for the baking dish
- 4 garlic cloves, minced
- 1 tbsp (3 g) lemon zest (from 1 large lemon)
- 2 tbsp (30 ml) fresh lemon juice
- 3 tbsp (12 g) fresh parsley, finely chopped
- 1 tbsp (4 g) fresh dill, chopped, plus sprigs for serving
- 1 tsp (3 g) Dijon mustard
- 3/4 tsp (4 g) sea salt, divided
- 1/2 tsp (1 g) black pepper
- 1/4 tsp (0.75 g) paprika
- Lemon slices, for the baking dish
Step-by-Step Instructions
- Preheat the oven to 400°F (200°C). Lightly oil a baking dish and line the bottom with lemon slices — they perfume the fish as it bakes.
- Mash the softened butter with the garlic, lemon zest, lemon juice, parsley, dill, Dijon, half the salt, and the pepper until well combined.
- Pat the cod fillets dry and arrange them on the lemon slices. Season with the remaining salt and the paprika.
- Spread the herb butter generously over the top of each fillet, covering the surface completely.
- Bake 12 to 15 minutes, until the fish is opaque and flakes easily with a fork — 145°F (63°C) internally. Thicker fillets may need a couple of extra minutes.
- Spoon the melted lemon-herb butter from the dish over each fillet, garnish with dill sprigs, and serve immediately with the roasted lemon slices.
Nutrition & Macros
Estimates per serving for 4 servings, including the herb butter. Actual values shift slightly with fillet thickness and butter coverage.
| Nutrient | Per serving |
|---|---|
| Calories | 310 kcal |
| Net carbs | 2 g |
| Fat | 20 g |
| Protein | 32 g |
| Fiber | 1 g |
Tips & Variations
- Choose fillets of even thickness — thin tail pieces overcook before thick centers finish.
- Don’t overbake: cod goes from perfect to dry quickly. Start checking at 12 minutes.
- Swap cod for halibut, haddock, or sea bass; adjust time slightly for thickness.
- Add a tablespoon of capers to the herb butter for a briny, piccata-like twist.
- Make the herb butter ahead and refrigerate up to 1 week, or freeze in logs for instant future use.
- Serve over cauliflower mash to soak up every drop of the lemon butter.
Storage & Meal Prep
Refrigerate leftovers in an airtight container up to 2 days — fish is best eaten fresh. Reheat very gently in a covered skillet over low heat with a splash of water, just until warmed through; the microwave makes cod rubbery. The compound herb butter is the real meal-prep asset: make a double batch, roll it in parchment, and freeze for up to 3 months. Slice off coins to top fish, chicken, steak, or roasted vegetables all week.
How do I avoid dry cod?
Two rules: don’t overbake, and use the butter blanket. Start checking at 12 minutes and pull the fish as soon as it flakes. Carryover heat finishes the job as it rests.
Is cod anti-inflammatory?
Cod supports an anti-inflammatory diet as a lean protein rich in selenium and B vitamins. The herb butter adds garlic, parsley, and olive oil — ingredients with studied anti-inflammatory compounds.
Can I use frozen cod?
Yes, thawed completely in the fridge overnight and patted very dry. Excess moisture is the enemy of good texture — press gently with paper towels before seasoning.
What sides keep this keto?
Roasted asparagus, sautéed spinach with garlic, cauliflower mash, or a simple arugula salad with olive oil and lemon. All stay under a few grams of net carbs.
Can I make it dairy-free?
Use a quality dairy-free butter alternative or olive oil-based herb paste. The lemon, garlic, and herbs carry the flavor, so it still shines.