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Fish lovers, have I got one super tasty low-carb dinner recipe for you today!
I won’t lie, I never used to be much of a white fish fan. I always thought it was a bit bland compared to the lovely varieties like salmon and mackerel but guys, today I was converted… and I hope you will be too.
Think moist flakey cod, delicately flavoured with rosemary, or your favourite herb of choice, and wrapped in crispy bacon. Oh so good and 100% keto-approaved!
Panfrying the wrapped parcel first for a couple of minutes is worth the extra effort trust me guys, then pop it all in the oven and let it do its magic.
The broccoli crisps up too. Can you tell I love all things roasted and crispy?! If you do too, then dive in guys. At just about 5 grams of net carbs per serve it’s super low in carbs and full of healthy fats and protein so lovely and filling. Let me know what you think.
Hands-on Overall
Serving size 1 fillet plus broccoli
Nutritional values (per 1 fillet plus broccoli)
Net carbs5.1 grams
Protein34 grams
Fat44.9 grams
Calories570 kcal
Calories from carbs 4%, protein 24%, fat 72%
Total carbs8.4 gramsFiber3.3 gramsSugars2.1 gramsSaturated fat16.1 gramsSodium680 mg(30% RDA)Magnesium76 mg(19% RDA)Potassium1,044 mg(52% EMR)
Ingredients (makes 2 servings)
- 2 skinless cod fillets (250 g/ 8.8 oz)
- 8 thin-cut slices of bacon (120 g/ 4.2 oz)
- 2 tbsp ghee or virgin avocado oil (30 g/ 1.1 oz)
- 1 packet tenderstem broccoli or broccoli florets (250 g/ 8.8 oz)
- sea salt & pepper to taste
- 2 tbsp extra virgin olive oil (30 ml)
- 2 small rosemary, thyme or oregano sprigs or 1 tsp of dried herbs
- Optional: lemon wedges, to serve
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
- Lay four slices of bacon on a chopping board. Add one cod loin piece and 1 small rosemary sprig (or herb of your choice, or a sprinkling of dried herbs), and wrap the bacon around the cod. Repeat for the second serving. You can also chop the rosemary and sprinkle on top of the fish before wrapping.
- Add the broccoli to a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt.
- Heat the ghee (or avocado oil) in a non-stick frying pan or skillet over a medium heat. Once hot add the cod parcels seam side down and fry for 2 minutes. Turn and cook for 1 further minute until the bacon is slightly crisp.
- Remove the tray from the oven and add the cod parcels. Roast for about 10 minutes or until the cod is cooked through and moist. Season and serve with lemon wedges and the remaining 1 tablespoon of olive oil.
- Optionally serve with lemon wedges. Tastes the best when served fresh, but can be stored in the fridge for up to one day.
Bacon Wrapped Cod Tray Bake
Step by Step
Ingredients
- 2 skinless cod fillets (250 g/ 8.8 oz)
- 8 thin-cut slices of bacon (120 g/ 4.2 oz)
- 2 tbsp ghee or virgin avocado oil (30 g/ 1.1 oz)
- 1 packet tenderstem broccoli or broccoli florets (250 g/ 8.8 oz)
- sea salt & pepper to taste
- 2 tbsp extra virgin olive oil (30 ml)
- 2 small rosemary, thyme or oregano sprigs or 1 tsp of dried herbs
- Optional: lemon wedges, to serve
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
- Lay four slices of bacon on a chopping board. Add one cod loin piece and 1 small rosemary sprig (or herb of your choice, or a sprinkling of dried herbs), and wrap the bacon around the cod. Repeat for the second serving. You can also chop the rosemary and sprinkle on top of the fish before wrapping.
- Add the broccoli to a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt.
- Heat the ghee (or avocado oil) in a non-stick frying pan or skillet over a medium heat. Once hot add the cod parcels seam side down and fry for 2 minutes. Turn and cook for 1 further minute until the bacon is slightly crisp.
- Remove the tray from the oven and add the cod parcels. Roast for about 10 minutes or until the cod is cooked through and moist. Season and serve with lemon wedges and the remaining 1 tablespoon of olive oil.
- Optionally serve with lemon wedges. Tastes the best when served fresh, but can be stored in the fridge for up to one day.
Nutrition (per serving, 1 fillet plus broccoli)
Calories570kcal
Net Carbs5.1g
Carbohydrates8.4g
Protein34g
Fat44.9g
Saturated Fat16.1g
Fiber3.3g
Sugar2.1g
Sodium680mg
Magnesium76mg
Potassium1,044mg
Detailed nutritional breakdown (per 1 fillet plus broccoli)
| Total per 1 fillet plus broccoli |
| 5.1 g | 34 g | 44.9 g | 570 kcal |
| Fish, cod, Atlantic, raw |
| 0 g | 22.3 g | 0.8 g | 103 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 8.2 g | 15.1 g | 169 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 15 g | 136 kcal |
| Broccoli, broccolini, fresh |
| 5.1 g | 3.5 g | 0.5 g | 43 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Rosemary, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
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