If you’re looking for a light, flavorful entrée that’s quick to prepare and fits a low-carb or keto lifestyle, baked cod with lemon and dill is a perfect choice. This bright, aromatic seafood dish highlights the delicate texture of cod with a citrusy zing and the herbal freshness of dill — all while staying incredibly low in carbs.
Ingredients (serves 4)
- 4 cod fillets (about 6 oz / 170 g each)
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice (about ½ lemon)
- 1 teaspoon lemon zest
- 2 tablespoons fresh dill, chopped (or 1 tablespoon dried dill)
- 2 cloves garlic, minced
- 1/2 teaspoon sea salt (adjust to taste)
- 1/4 teaspoon freshly ground black pepper
- Lemon wedges, for serving
Optional (low-carb) finishers:
- 1 tablespoon unsalted butter, melted (for richer flavor)
- A small sprinkle of chopped fresh parsley
Easy baked cod with lemon and dill — Recipe method
- Preheat the oven to 400°F (200°C). Lightly grease a baking dish or line with parchment paper.
- In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped dill, salt, and pepper.
- Pat the cod fillets dry with paper towels, then place them in the prepared baking dish in a single layer.
- Brush or spoon the lemon-dill mixture evenly over each fillet. If using butter, drizzle melted butter on top for extra richness.
- Bake for 10–14 minutes, depending on thickness, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Remove from the oven and let rest for 1–2 minutes. Serve with lemon wedges and an extra sprinkle of fresh dill or parsley.
Cook’s tips
- Don’t overcook: cod flakes quickly; check at the earlier time for thinner fillets.
- Even cooking: bring fillets to near room temperature (10–15 minutes) before baking to promote even doneness.
- Variation: add a few capers or a light sprinkle of grated Parmesan (small amount) for a different flavor profile, keeping net carbs very low.
Why baked cod with lemon and dill is great for keto and low-carb diets
- Cod is high in lean protein and contains virtually no carbohydrates.
- The recipe uses olive oil and fresh herbs for flavor rather than sugar-containing sauces.
- A single serving provides substantial protein with minimal carbs, making it an ideal protein-forward option for ketogenic meals.
Nutritional information (approximate per serving — recipe makes 4 servings)
Note: Values are estimated and will vary by exact fish size and ingredient brands. For precise tracking, weigh portions and use your preferred nutrition calculator.
Per serving (approximate)
- Calories: 200–210 kcal
- Protein: 30–31 g
- Total fat: 7–8 g
- Total carbohydrates: 1.0–1.5 g
- Dietary fiber: ~0.1 g
- Sugar alcohols: 0 g
- Net carbs: ~1.0–1.5 g
Net carbs explained: Net carbs = Total carbohydrates − Fiber − Sugar alcohols. In this recipe the carbohydrate content comes mainly from lemon juice and garlic; fiber and sugar alcohols are negligible, so net carbs remain about 1 gram per serving — excellent for keto.
Serving and pairing suggestions
- Serve over a bed of steamed asparagus, sautéed spinach, or cauliflower rice for a low-carb plate.
- Add a side salad with a high-fat dressing (olive oil + vinegar) to increase satiety for keto meals.
- For non-keto diners, this dish pairs well with roasted baby potatoes or a light pilaf.
Storage and reheating
- Refrigerate leftovers in an airtight container for up to 2 days. Reheat gently in a 300°F (150°C) oven for 8–10 minutes to avoid drying out the fish.
- Leftover fish also works well cold, flaked into a salad or atop a low-carb wrap.
Final notes
Baked cod with lemon and dill is an elegant, uncomplicated dish that delivers bright flavor without adding unnecessary carbs — making it a dependable option for weeknight dinners or a healthy centerpiece for entertaining. For exact nutrient targets, especially if you track macros tightly on a ketogenic plan, weigh your portions and use a nutrition calculator with the specific ingredient brands you use. Enjoy!
