Module 12 · Quick Dinners
Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach
Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach is a keto dinner with 3.8 g net carbs, 37 g protein and 29 g fat per serving (424 kcal). It serves 2 and takes 20 minutes in total.
Pearly cod with a crisp golden top, crackling sage leaves and nutty brown butter poured over at the table: Italian simplicity at its best.
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Allergens in this Ketogeni recipe: fish, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 15 min · Total time: 20 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 3.8 g |
| Protein | 37 g |
| Fat | 29 g |
| Energy | 424 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 2 piece thick skinless cod loins, about 180 g each
- 0.5 tsp fine sea salt
- 1 tbsp organic olive oil
- 50 g organic unsalted butter
- 12 piece organic sage leaves
- 0.5 piece organic lemon, juiced
- 300 g organic spinach
- 1 piece organic garlic clove, thinly sliced
- 1 pinch black pepper
Step-by-step method
- Salt the cod 10 minutes ahead and pat dry.
- Heat the oil in a non-stick pan over medium-high. Lay in the cod, presentation side down, and cook 4 minutes without moving until golden.
- Turn, add half the butter and baste for 2–3 minutes until the fish just flakes. Rest on warm plates.
- Wipe the pan, add the rest of the butter and the sage. Cook until the butter smells of hazelnuts and the sage is crisp, about 2 minutes. Add the lemon juice off the heat.
- In a second pan, warm the garlic in a little of the sage butter, add the spinach and wilt for 1 minute; season.
- Serve the cod on the spinach and spoon over the sage brown butter.
Chef’s tips
- Brown butter goes from perfect to burnt in seconds: take it off the heat as soon as it smells nutty.
Variations
- Use halibut, haddock or Arctic char.
- Add a spoonful of capers to the brown butter.
Storage
Best freshly cooked. Leftover fish keeps 1 day and is lovely flaked into an omelette.
Questions and answers
How many net carbs are in Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach?
One serving has 3.8 g net carbohydrates, 37 g protein and 29 g fat (424 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach ahead, store or freeze it?
Best freshly cooked. Leftover fish keeps 1 day and is lovely flaked into an omelette.
Which allergens are in Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach?
It contains fish and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Pan-Roasted Cod with Sage Brown Butter & Garlic Spinach?
Yes. Use halibut, haddock or Arctic char. Add a spoonful of capers to the brown butter.