How many carbs are in keto baked cod?

Each serving has 2.1g net carbs (3.2g total carbs minus 1.1g fiber), 342 calories, 35.4g protein, and 21g fat. This recipe makes 4 servings, one cod fillet each.

Can I make keto baked cod dairy-free?

Yes. Replace the butter with extra olive oil or avocado oil, and swap the parmesan for 1/4 cup nutritional yeast plus an extra tablespoon of almond flour. The crust will be a little less crisp but stays keto-friendly.

Should I use fresh or frozen cod?

Both work. If using frozen, thaw the fillets fully and pat them very dry before seasoning, otherwise excess moisture keeps the almond-parmesan crust from getting golden and crisp.

Keto Baked Cod: 2.1g Net Carbs

Name: Keto Baked Cod
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Keto
Ingredients: 4 cod fillets (6 oz each), patted dry; 3 tablespoons unsalted butter, melted; 2 tablespoons extra-virgin olive oil; 1/2 cup grated parmesan cheese; 1/3 cup blanched almond flour; 3 cloves garlic, minced; 1 tablespoon fresh lemon juice, plus wedges to serve; 2 tablespoons chopped fresh parsley; 1 teaspoon paprika; 1/2 teaspoon sea salt; 1/4 teaspoon black pepper

Keto Baked Cod

Flaky cod fillets baked under a golden garlic-parmesan and almond-flour crust, finished with lemon and butter. At just 2.1g net carbs and 30 minutes total, this easy keto dinner is high in protein and ready faster than takeout.

Jordan Lee

Head of Nutrition · June 17, 2026

10 min

Prep

20 min

Cook

30 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

2.1g

Net carbs

1.1g

Fiber

3.2g

Total carbs

35.4g

Protein

21g

Fats

342

Calories

Per serving · makes 4. Values are estimates; brands vary.

dinnergluten freequick easyhigh proteinmeal prep

This keto baked cod turns lean, flaky white fish into a satisfying dinner with a buttery garlic-parmesan crust that crisps up in the oven. It comes together in one dish in about 30 minutes, making it an easy weeknight win.

Ingredients

4 cod fillets (6 oz each), patted dry

3 tablespoons unsalted butter, melted

2 tablespoons extra-virgin olive oil

1/2 cup grated parmesan cheese

1/3 cup blanched almond flour

3 cloves garlic, minced

1 tablespoon fresh lemon juice, plus wedges to serve

2 tablespoons chopped fresh parsley

1 teaspoon paprika

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Instructions

Preheat the oven to 400°F (200°C) and lightly grease a baking dish with some of the olive oil.

Pat the cod fillets very dry with paper towels, season both sides with the salt and pepper, and arrange them in the baking dish.

In a bowl, stir together the melted butter, remaining olive oil, minced garlic, and lemon juice, then brush the mixture generously over the fillets.

In a separate bowl, combine the parmesan, almond flour, paprika, and half the parsley. Press this crust evenly over the top of each fillet.

Bake for 18–20 minutes, until the cod flakes easily with a fork and the crust is golden. For extra color, broil for the final 1–2 minutes.

Rest 2 minutes, then garnish with the remaining parsley and serve with lemon wedges.

Tips & notes

Cod is done at an internal temperature of 145°F (63°C); thicker fillets may need a few extra minutes while thin tails cook faster.

No cod? Swap in haddock, halibut, or any firm white fish with no change to the carb count.

Store leftovers airtight in the fridge up to 3 days. Reheat in a 350°F oven to keep the crust crisp rather than the microwave.

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Frequently asked questions

How many carbs are in keto baked cod?: Each serving has 2.1g net carbs (3.2g total carbs minus 1.1g fiber), 342 calories, 35.4g protein, and 21g fat. This recipe makes 4 servings, one cod fillet each.
Can I make keto baked cod dairy-free?: Yes. Replace the butter with extra olive oil or avocado oil, and swap the parmesan for 1/4 cup nutritional yeast plus an extra tablespoon of almond flour. The crust will be a little less crisp but stays keto-friendly.
Should I use fresh or frozen cod?: Both work. If using frozen, thaw the fillets fully and pat them very dry before seasoning, otherwise excess moisture keeps the almond-parmesan crust from getting golden and crisp.