Cod in Dill Cream Sauce (Keto)

Keto Cod in Dill Cream

This dish was inspired by a staff meal I enjoyed while working at the Duck several years ago. (Imagine having the chefs of a 3-Michelin star restaurant cooking your lunch every day?) It is one of my favourite dishes to make using cod and I can’t stress enough how delicious it is. You simply have to try it for yourself. Each cod portion is approx 120g / 4.2oz and is poached in an enormous amount of cream. The stars of the show are the jammy onions hidden under the cod and the generous amount of freshly chopped dill scattered over after baking. Double up the recipe to make this for your family, and enjoy alongside some high-fibre vegetables.

See M&L Side Dishes for some ideas, but I will lean heavily towards advising it over my Keto Cauliflower Mash to mop up all that glorious sauce. Step-by-step pics to help you along …

 

– – – – – – – – – – – – per serving – – – – – – – – – – – –
Carbs 5.7g
(3.2%); Fat 66g (83.7%); Protein 23g (13.1%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –


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Cod in Dill Cream Sauce (Keto)
A beautiful and easy fish dish, coming in at 5.7g carbs per serving. Enjoy alongside high-fibre green vegetables or serve over my Creamy Cauliflower Mash.
Keto Cod in Dill Cream
Votes: 4
Rating: 5
You:
Rate this recipe!
Course Main Dish
Cuisine General
Prep Time 2 minutes
Cook Time 45 minutes
Servings
people
Ingredients
  • 1 TB olive oil
  • 100 g sliced onions
  • 1 tsp Chardonnay vinegar
  • 2 medium cod fillets skinless
  • salt and white pepper
  • 220 g double cream gently warmed
  • generous handful dill chopped
  • Pink Himalayan Salt (or sea salt flakes)
Course Main Dish
Cuisine General
Prep Time 2 minutes
Cook Time 45 minutes
Servings
people
Ingredients
  • 1 TB olive oil
  • 100 g sliced onions
  • 1 tsp Chardonnay vinegar
  • 2 medium cod fillets skinless
  • salt and white pepper
  • 220 g double cream gently warmed
  • generous handful dill chopped
  • Pink Himalayan Salt (or sea salt flakes)
Keto Cod in Dill Cream
Votes: 4
Rating: 5
You:
Rate this recipe!
Instructions
  1. Heat the olive oil in a small pan and add the sliced onions.
    Keto Cod in Dill Cream
  2. Cook over a low heat, stirring occasionally until they soften and begin to caramelise. Do not allow them to burn. After about 10 minutes on low heat, it should look like this >
  3. Add the Chardonnay vinegar and continue to cook until the mixture darkens even further and the onions become jammy.
    Keto Cod in Dill Cream
  4. In total, the onions should be on the heat for about 20 minutes. In the meantime, preheat the oven to 180°C / 355°F.
  5. Grease a small baking dish, and divide the jammy onions into two little portions. You will be placing the fish on top of them, so spread them out slightly, like below >
    Keto Cod in Dill Cream
  6. Season both cod fillets with salt and white pepper, and place on top of the onions.
    Keto Cod in Dill Cream
  7. Pour over the slightly warmed cream. Place in the preheated oven for 20-22 minutes.
  8. The cream would have gently poached the fish to perfection.
    Keto Cod in Dill Cream
  9. Scatter over a VERY generous amount of chopped dill and season with Pink Himalayan Salt or sea salt flakes.
  10. The full macro-breakdown (and allergens) can be found further down the page.
Recipe Notes

Photographs and recipes on MUD & LOVE are copyright © Monya Kilian Palmer. However, these recipes were created for you to enjoy and share, so feel free to share the link of this recipe on your social media channels. If you are on Instagram, find me here; and if you want to subscribe to my monthly newsletter, click here. Happy cooking!

Amazon links on this page are directed at the UK market. However, if you visit the IN MY KETO PANTRY and IN MY KETO KITCHEN pages on this site, you will see links to the same products available for readers from the USA (and other countries). I got you all covered!

Macro Details per serving
3.2%                Carbs
13.1%              Protein
83.7%              Fat

Nutritional Information per serving
Calories                         711Kcal / 2975kJ
Fat                                  66g
of which saturates       38g
Carbohydrates             5.7g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars           4.9g
Fibre                               1.2g
Protein                           23g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 5.7g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
Milk
Fish
Sulphites

The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.

See all the Seafood recipes on Mud and Love:

Salmon Baked in Cream
Creamy Baked Salmon with Spinach & Tomatoes (Keto)
Keto Prawn Curry
Thai Prawn Curry with Cherry Tomatoes (Keto; Paleo)
Keto Salmon Avocado Salad
Salmon & Avocado Salad with Quick-pickled Onions
Keto Salmon Coconut Milk
Coconut Milk Poached Salmon (Keto; Paleo)
Bacon Prawn Avocado kebabs
Bacon, Prawn and Avocado Kebabs (Low-carb)
Salmon Cream Cheese
Salmon & Cream Cheese Domes (Keto)
Load More

Summary
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Recipe
Cod in Dill Cream Sauce (Keto)
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Average Rating
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3 Comments

  1. I started my Keto journey 4 weeks ago and have lost 13lbs. I’m feeling the difference in fueling when working out and the results speak for themselves. I love to cook and so meal prep isn’t an arduous task. I absolutely love your recipes. Thanks for sharing them.

    1. Hi Raphael, that’s incredible! Well done! I am thrilled to hear you are training, exercise is so awesome and I can’t imagine people NOT exercising, since we have so much excess energy when fat-adapted! I love that you love to cook, and I am so happy you love the recipes! I have a facebook page called MUD & LOVE, but I have also recently created a community page called KETO RECIPES FOR FOODIES (UK) for those people who like to spend a bit of time in the kitchen – like you and I :)

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