Garlic Butter Cod Keto Recipe Easy 5-Step Wild Fish Delight

Posted on January 28, 2026

Grace Allen

garlic butter cod keto recipe - featured image

There’s something about the smell of garlic sizzling in butter that just makes my kitchen feel like a cozy little haven. I still remember the first time I whipped up this garlic butter cod keto delight on a chilly weeknight when I was craving something light but satisfying. The fish flaked perfectly, the butter was rich without being greasy, and the garlic gave it that punch I didn’t even know I needed. Honestly, I’ve made this wild fish recipe more times than I can count, and it’s become my go-to when I want dinner that feels fancy but comes together in a snap.

What makes this recipe special? It’s simple, packed with flavor, and totally keto-friendly—which means you don’t have to sacrifice taste for your low-carb goals. Plus, wild cod has this delicate sweetness that pairs beautifully with the savory garlic butter sauce. If you’re looking to impress yourself (or anyone lucky enough to eat this), keep reading. This garlic butter cod keto recipe is about to become your new favorite.

Why You’ll Love This Recipe

Okay, real talk—this garlic butter cod keto delight has completely spoiled me for other fish dinners.

✅ Super quick and easy: You’ll have dinner on the table in under 20 minutes. I’ve made this after a long day when I barely had energy, and it still felt like a treat.
✅ Perfectly keto-friendly: With healthy fats from butter and a protein-packed wild cod, it fits right into low-carb lifestyles without any fuss.
✅ Flavor-packed but simple: Just a handful of ingredients, but the garlic butter sauce turns the cod into a mouthwatering experience. No weird spices or hard-to-find stuff.
✅ Light but satisfying: It’s not heavy or greasy, so you won’t feel weighed down. Yet somehow, it keeps you full and happy.
✅ Versatile and forgiving: Whether you’re new to cooking fish or a seasoned pro, this recipe is forgiving and adaptable. I’ve tweaked it for different wild fish, and it always shines.

This is the kind of recipe that makes you feel like you nailed dinner without breaking a sweat. I love making it when I want something that tastes like a restaurant dish but without the stress. Trust me, once you try this garlic butter cod keto recipe, it’ll be on repeat in your kitchen too.

What Ingredients You’ll Need

Here’s what I love about this ingredient list: you probably have most of these in your pantry and fridge already. I’ve also included a few notes on why each one is important, so you get why this combo works so well.

Wild cod fillets (4 fillets, about 6 oz / 170g each) — Wild cod is my top pick for this recipe because it’s flaky, mild, and keto-friendly. If you can’t find wild cod, pollock or haddock are good stand-ins.
Unsalted butter
Fresh garlic (4 cloves, minced) — Garlic is a game-changer here. Fresh is best—no jarred stuff. It gives the sauce that punch without being overpowering.
Fresh lemon juice
Fresh parsley
Sea salt and black pepper
Olive oil

Pro tip: I always pat my cod dry with paper towels before cooking. Trust me, it helps get those gorgeous golden edges instead of steaming the fish.

Equipment Needed

You don’t need a fancy kitchen to make this—I’ve made it with the most basic setup.

Non-stick skillet or cast iron pan — A good pan makes all the difference. I swear by my cast iron for even heat and that beautiful sear, but non-stick works great too.
Tongs or fish spatula — For flipping the delicate fillets without breaking them. If you don’t have a fish spatula, a regular spatula with a thin edge works.
Small bowl — To mix the garlic butter sauce before pouring it over the fish.
Measuring spoons and cups — Because precise butter and lemon juice amounts matter here.
Knife and cutting board — For mincing garlic and chopping parsley.

Bonus: I like to have a small plate handy for resting the cooked fish while the sauce finishes. Makes plating feel a little more special.

How to Make It: Step-by-Step

Alright, let’s make this garlic butter cod keto delight! I’m walking you through exactly how I do it, with all the little tips I’ve picked up.

Prepare the fish (5 minutes)
Pat your wild cod fillets dry with paper towels—this helps them sear better instead of steaming. Season both sides generously with sea salt and freshly ground black pepper.
Sear the cod (6-8 minutes)
Heat 1 tablespoon olive oil in your skillet over medium-high heat until shimmering. Carefully place the cod fillets skin-side down (if they have skin). Cook for about 3-4 minutes without moving them, until the edges are golden and the fish releases easily from the pan. Flip gently and cook the other side for 3-4 minutes more, until opaque and just cooked through. The fish should flake easily but still be moist.
Make the garlic butter sauce (3 minutes)
Reduce heat to medium-low. Push the fish to the side or transfer to a plate temporarily. Add 4 tablespoons of unsalted butter to the same pan. Once melted and bubbling slightly, add the minced garlic. Stir constantly for about 1-2 minutes until fragrant and lightly golden—don’t let it burn! Then pour in the fresh lemon juice and stir to combine.
Coat the fish (1 minute)
Return the cod fillets to the pan if you removed them. Spoon the garlic butter sauce over the fish repeatedly for about a minute to soak in all that flavor. Sprinkle chopped fresh parsley on top.
Serve immediately (optional garnish)
Plate the cod fillets and drizzle any remaining garlic butter sauce from the pan over them. Add an extra lemon wedge if you’re feeling fancy. Serve hot, and get ready for compliments.

Heads up: The butter sauce is what makes this recipe so addictive. Don’t skip stirring it constantly when cooking the garlic—it burns fast, and burnt garlic tastes bitter.

My Best Tips & Techniques

Okay, here’s where I share everything I’ve learned from making this way too many times…

Don’t overcrowd the pan. If your skillet is small, cook the fillets in batches. Crowding traps steam and you lose that beautiful sear.
Pat the fillets dry. I can’t stress this enough. Moisture is the enemy of a crispy edge.
Use fresh garlic. Jarred garlic just doesn’t give the same aroma or flavor. Fresh is worth the extra minute to mince.
Butter over oil for flavor. Sure, olive oil helps sear, but don’t be shy with the butter sauce—it’s what makes this dish sing.
Watch the garlic like a hawk. Garlic can go from golden to burnt in seconds. Stir constantly once it hits the pan and remove from heat if it browns too fast.
Let the cod rest briefly. After cooking, let it sit for a minute or two off the heat. This helps the juices redistribute so every bite is moist.
Use fresh lemon juice. Bottled lemon juice doesn’t have the same brightness. If fresh lemons aren’t an option, add a tiny pinch of lemon zest to boost flavor.
Invest in a fish spatula. They’re thin, flexible, and perfect for flipping delicate fish without breaking it.

Ways to Mix It Up

Once you’ve nailed the basic version, here’s where you can get creative. I’ve tried all of these, and they all work.

Spicy Garlic Butter Cod: Add a pinch of red pepper flakes to the garlic butter sauce for a gentle kick. It wakes up the flavors without overpowering the fish.
Herb-Infused Version: Toss in fresh thyme or dill along with the parsley. Fresh herbs add a lovely complexity that makes it feel fancy.
Garlic Butter Salmon Keto Delight: Swap cod for wild salmon fillets. The cooking time changes a bit (cook salmon about 4-5 minutes per side), but the sauce works beautifully with the richer fish.
Lemon Capers Twist: Stir in 1 tablespoon of capers to the garlic butter sauce before spooning over the fish. The salty tang pairs amazingly well.
Creamy Garlic Butter Sauce: Stir in 2 tablespoons of heavy cream at the end to make it extra silky. This turns the dish into a bit of a keto indulgence.
Dairy-Free Version: Use ghee or coconut oil instead of butter. The garlic flavor still shines, and you keep it keto and dairy-free.

Serving Ideas & Storage

This garlic butter cod keto delight is great warm or at room temperature. I usually serve it with a side of sautéed spinach or roasted asparagus for a complete low-carb meal.

Breakfast or brunch: Pair with avocado slices and a fried egg for a protein-packed start.
Lunch or dinner: Serve alongside cauliflower rice or mashed cauliflower to keep it keto-friendly and filling.
Snack or light meal: Enjoy a smaller portion with a crisp green salad and lemon vinaigrette.

Storage: Leftovers keep well in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet or microwave to avoid drying out the fish. I don’t recommend freezing cooked cod with the garlic butter sauce—it changes the texture.

Pro tip: If you have leftover sauce, drizzle it over steamed veggies or grilled chicken for an easy flavor boost.

Nutritional Info & Health Benefits

I’m not a nutritionist, but here’s why I feel good about eating this garlic butter cod keto delight.

Nutrient	Amount per serving (1 fillet)
Calories	280
Protein	32g
Fat	16g
Carbohydrates	1g
Fiber	0g

Highlights include a solid protein boost from wild cod, healthy fats from butter, and practically zero carbs, making it ideal for keto. Plus, cod is a great source of vitamin B12 and selenium. The garlic adds antioxidants and anti-inflammatory benefits—win-win.

Compared to heavier fish dishes drenched in creamy sauces, this recipe keeps things light without skimping on richness or flavor.

Final Thoughts

So that’s my garlic butter cod keto recipe! I know I’ve gone on about it, but when you find a recipe this good, you want to share it with everyone. It’s simple, fast, and the perfect way to enjoy wild fish without fuss.

This recipe has become my go-to for quick weeknight dinners or whenever I want to impress but keep things easy. I hope you love it as much as I do (and my family too, who are always asking when I’m making it again).

Make it your own—try the spicy version, add your favorite herbs, or swap in different wild fish. That’s the fun of cooking, right? If you make this, I’d love to hear how it turns out! Drop a comment below or find me on Instagram @[yourhandle]—I get genuinely excited seeing your versions.

Happy cooking! May your kitchen smell as amazing as mine does right now.

FAQs

Q: Can I use frozen cod fillets for this recipe?

A: Yes! Just make sure to thaw them completely and pat dry before cooking. Frozen fish tends to release more moisture, so drying it well helps you get that nice sear and prevents steaming.

Q: What if I don’t have fresh garlic—can I use garlic powder?

A: You can, but fresh garlic really makes a difference here. If you must, use about 1 teaspoon of garlic powder, but add it at the end of cooking so it doesn’t burn and get bitter.

Q: How do I know when the cod is cooked perfectly?

A: The fillets should flake easily with a fork but still feel moist. The flesh will turn opaque and white all the way through. Avoid overcooking—it gets dry fast!

Q: Can I make this recipe ahead of time?

A: You can prep the garlic butter sauce in advance and store it in the fridge for up to 2 days. Cook the cod fresh when you’re ready to eat for best texture and flavor.

Q: What sides go best with garlic butter cod keto delight?

A: I love serving it with sautéed greens like spinach or kale, roasted veggies like asparagus, or cauliflower rice for a full keto meal. Lemon wedges on the side add a fresh zing.

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