Lemon dill cod with mustard sauce and garlic wilted spinach (recipe)

From WikiMD's Food, Medicine & Wellness Encyclopedia

Lemon dill cod with mustard sauce and garlic wilted spinach (recipe)
NameLemon dill cod with mustard sauce and garlic wilted spinach
IngredientsCod fish fillets Fresh dill Kosher salt Black pepper Lemon slices Dijon mustard Cornstarch Fresh lemon juice Garlic-infused olive oil Lemon zest Kosher salt Peppadew pepper
Cooktime (in hours)0.166666667
Preptime (in hours)0.166666667
Totaltime (in hours)0.333333334
Keto friendlinessKeto friendly
Calories303.7
Fat7.5
Protein50.9
Carbohydrate9
Fiber4.4
Net carbohydrates4.6
Sugar1.4
Saturated fat1.1
Cholesterol (mg)110.6
Sodium1585.1
Servings1
Reviewaggregate


Prab-R-Tumpati-MD.jpeg

Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC


Lemon dill cod with mustard sauce and garlic wilted spinach (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Lemon dill cod with mustard sauce and garlic wilted spinach (recipe) image(external)

Did you know? - WikiMD has over 50,000 keto friendly recipes with a color coded ketometer rating scale!

Lemon dill cod with mustard sauce and garlic wilted spinach (recipe)


  1. For the cod: Preheat oven to 400.
  2. Place the cod on a large piece of foil. Lightly season with salt and pepper, sprinkle with 1/4 tablespoon dill, and place lemon slices on top. Mix the mustard, broth, cornstarch, remaining dill and lemon juice in a small bowl (don t make it thick, just a light sauce), pour around the edges of the cod. Bring up the sides of the foil, seal the package well and place in the oven for 8 minutes. Open carefully, remove the fish, plate it and drizzle with the sauce from the foil pouch.
  3. For the spinach: In a large pot, heat garlic oil over medium heat. Add spinach and lemon zest, toss to coat.
  4. Turn off heat and put a lid on the pot. Set aside for 3 minutes.
  5. Remove lid and once again toss the spinach. It should be bright green and just wilted. Season with salt and pepper. Plate with the cod and sprinkle with the chopped peppadew, if desired.
  6. MF users: 1 Lean, 1 Healthy Fat, 3-4 condiments (not all of the sauce is used).

    Food tags
    Weeknight,, Easy



Keto-meter rating
Keto meter five.png

Time:
Prep Time in Hours and Mins:20M

Similar recipes






Resources
YouTube videos
Reddit
The world's largest collection of keto-friendly and low-carb foods.
Ketogenic foods Ketogenic diet - W8MD's liquid diet plan - keto friendly foods - Keto foods list - High protein foods
Low-carb Low carb foods - Breads and cereals - Fruits & vegetables - Dairy - Eggs and meats - Baked foods - Low carb fast foods
A-Z keto Keto friendly recipes (over 20k)
Vegan Vegan recipes - Branded foods
By restaurant Keto friendly restaurant foods - McDonalds - Starbucks - Chick Fil A - Taco Bell - Wendys - Dunkin Donuts - Burger King
By meal Breakfast - lunch - snacks - desserts - dinners - sea food - salads - soups - exotic - bone broth
By ingredients Keto ingredients - Eggs - Chicken - Beef - Pork - Rice - Bacon - Bread - Dairy - Fruit - Pasta - Seafood - Mushroom - Vegetable - More...
By Category
Cuisine
keto foods

Cuisines

list

By time


"

Wiki.png

Navigation: Wellness - Encyclopedia - Health topics - Disease Index‏‎ - Drugs - World Directory - Gray's Anatomy - Keto diet - Recipes

Search WikiMD


Ad.Tired of being Overweight? Try W8MD's physician weight loss program.
Semaglutide (Ozempic / Wegovy and Tirzepatide (Mounjaro) available.
Advertise on WikiMD

WikiMD is not a substitute for professional medical advice. See full disclaimer.

Credits:Most images are courtesy of Wikimedia commons, and templates Wikipedia, licensed under CC BY SA or similar.


Contributors: Prab R. Tumpati, MD