Low Carb Garlic Butter Cod – Simple, Fast, and Flavorful

This is the kind of dinner you make when you want something light, satisfying, and fast. Tender cod cooks in minutes, and the garlic butter sauce makes it feel special without any fuss. It’s low carb, easy to scale, and uses pantry staples you probably already have.

Whether you’re eating low carb or just want a clean, fresh meal, this dish fits right in. Pair it with a crisp salad or sautéed greens and you’re set.

Low Carb Garlic Butter Cod - Simple, Fast, and Flavorful

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Ingredients

  

• Cod fillets (fresh or frozen, 4–6 ounces each)
• Butter (unsalted if possible)
• Garlic (fresh cloves)
• Lemon (zest and juice)
• Olive oil
• Fresh parsley (or chives)
• Salt (fine sea salt or kosher)
• Black pepper
• Smoked paprika or regular paprika (optional, for color and warmth)
• Red pepper flakes (optional, for a little heat)

Instructions

 

• Prep the cod: Pat the fillets very dry with paper towels. Season both sides with salt, pepper, and a light sprinkle of paprika if using. Dry fish sears better and keeps the sauce from getting watery.
• Prep the aromatics: Mince the garlic, chop the parsley, and zest the lemon. Cut the lemon in half for juicing.
• Heat the pan: Place a large skillet over medium heat. Add 1 tablespoon olive oil and 1 tablespoon butter. When the butter foams, tilt the pan to coat.
• Cook the cod: Lay the fillets in the pan, presentation side down. Cook 3–4 minutes without moving, until the edges look opaque and the bottom is lightly golden.
• Flip and finish: Gently flip the cod. Add another 1–2 tablespoons butter to the pan along with the minced garlic. Cook 2–4 more minutes, spooning the butter over the fish as it melts. The garlic should soften, not burn.
• Add lemon and herbs: Turn off the heat. Add lemon zest, a squeeze of lemon juice (to taste), and parsley. Swirl the pan so the flavors combine with the butter.
• Check doneness: The cod should flake easily with a fork and look opaque throughout. Internal temperature should reach about 130–135°F for moist, just-cooked fish. If needed, return to low heat for another minute.
• Serve: Plate the cod and spoon the garlic butter over the top. Add a pinch of red pepper flakes if you like a little heat.

What Makes This Recipe So Good

• Quick and weeknight-friendly: Cod cooks fast, and the sauce comes together in one pan. You can have dinner on the table in under 20 minutes.
• Low carb without trying: No flour, no breading—just fish, butter, garlic, lemon, and herbs.

  It’s naturally low carb and gluten free.

• Clean, bright flavors: Garlic, lemon, and parsley keep it fresh. The butter adds richness without feeling heavy.
• Versatile: Works with fresh or frozen cod, and the method adapts well to other white fish like haddock or halibut.
• Beginner-friendly: Simple steps and clear signs to know when the fish is perfectly cooked.

Shopping List

• Cod fillets (fresh or frozen, 4–6 ounces each)
• Butter (unsalted if possible)
• Garlic (fresh cloves)
• Lemon (zest and juice)
• Olive oil
• Fresh parsley (or chives)
• Salt (fine sea salt or kosher)
• Black pepper
• Smoked paprika or regular paprika (optional, for color and warmth)
• Red pepper flakes (optional, for a little heat)

How to Make It

1. Prep the cod: Pat the fillets very dry with paper towels. Season both sides with salt, pepper, and a light sprinkle of paprika if using.

   Dry fish sears better and keeps the sauce from getting watery.

2. Prep the aromatics: Mince the garlic, chop the parsley, and zest the lemon. Cut the lemon in half for juicing.
3. Heat the pan: Place a large skillet over medium heat. Add 1 tablespoon olive oil and 1 tablespoon butter.

   When the butter foams, tilt the pan to coat.

4. Cook the cod: Lay the fillets in the pan, presentation side down. Cook 3–4 minutes without moving, until the edges look opaque and the bottom is lightly golden.
5. Flip and finish: Gently flip the cod. Add another 1–2 tablespoons butter to the pan along with the minced garlic.

   Cook 2–4 more minutes, spooning the butter over the fish as it melts. The garlic should soften, not burn.

6. Add lemon and herbs: Turn off the heat. Add lemon zest, a squeeze of lemon juice (to taste), and parsley.

   Swirl the pan so the flavors combine with the butter.

7. Check doneness: The cod should flake easily with a fork and look opaque throughout. Internal temperature should reach about 130–135°F for moist, just-cooked fish. If needed, return to low heat for another minute.
8. Serve: Plate the cod and spoon the garlic butter over the top.

   Add a pinch of red pepper flakes if you like a little heat.

Storage Instructions

• Refrigerator: Store leftovers in an airtight container for up to 2 days. Keep the sauce with the fish to retain moisture.
• Reheating: Reheat gently on the stovetop over low heat or in the microwave at 50% power in short bursts. Add a small pat of butter or a splash of water to keep it from drying out.
• Freezing: Cooked cod can be frozen, but texture may become slightly flaky and dry when reheated.

  If freezing, cool fully, wrap tightly, and use within 1 month. Thaw overnight in the fridge before reheating.

Health Benefits

• High in protein: Cod is lean and provides high-quality protein to support muscle and satiety.
• Low in carbs: With no breading or starchy sides, this fits low-carb and keto-friendly eating patterns.
• Rich in micronutrients: Cod offers B vitamins like B12 and minerals such as selenium and phosphorus. Lemon and parsley add vitamin C and antioxidants.
• Healthy fats in balance: Butter adds flavor and satisfaction.

  You can blend it with olive oil to lower saturated fat while keeping richness.

Common Mistakes to Avoid

• Starting with wet fish: Moisture prevents browning and thins the sauce. Always pat the fillets dry.
• Overcooking: Cod goes from perfect to dry quickly. Keep an eye on the color and flake, or use a thermometer for accuracy.
• Burning the garlic: Add garlic after flipping and reduce heat if needed.

  Burnt garlic tastes bitter.

• Skipping the acid: Lemon brightens the butter and balances richness. Even a small squeeze makes a difference.
• Overcrowding the pan: Cook in batches if needed. Crowding steams the fish and prevents a nice sear.

Variations You Can Try

• Lemon-caper twist: Add 1–2 tablespoons capers with the garlic and finish with extra lemon.

  Briny and bright.

• Herb-forward: Swap parsley for dill, basil, or chives. Use what’s fresh and pair with the lemon zest.
• Spicy butter: Stir in red pepper flakes, a pinch of cayenne, or a dab of chili paste for gentle heat.
• Brown butter: Let the butter cook a bit longer until nutty and golden before adding garlic. Watch closely to avoid burning.
• Sheet pan option: For hands-off cooking, bake cod at 400°F for 10–12 minutes, then pour a quick stovetop garlic butter over the top.
• Dairy-free: Use a dairy-free butter alternative or olive oil.

  Add a spoon of dairy-free pesto for richness and herb flavor.

FAQ

Can I use frozen cod?

Yes. Thaw overnight in the fridge or under cold running water in a sealed bag. Pat very dry before cooking to prevent excess moisture.

How do I know when cod is done?

It should flake easily with a fork and look opaque throughout.

An instant-read thermometer should read around 130–135°F in the thickest part.

What can I serve with this to keep it low carb?

Try sautéed spinach, roasted asparagus, zucchini noodles, cauliflower mash, or a simple mixed greens salad with olive oil and lemon.

Can I make this without a nonstick pan?

Yes. A well-seasoned cast iron or stainless steel pan works. Make sure the pan is hot, the fish is dry, and you use enough fat to prevent sticking.

Don’t move the fish too soon.

Is tilapia or haddock okay instead of cod?

Absolutely. Haddock, pollock, halibut, or tilapia all work. Adjust cooking time slightly based on thickness.

Can I meal prep this?

It’s best fresh, but you can cook it ahead and reheat gently.

For meal prep, undercook it by a minute, then finish when reheating to avoid dryness.

How much lemon should I use?

Start with the zest and about 1–2 teaspoons of juice, then taste. Add more if you like a brighter finish.

Final Thoughts

Low Carb Garlic Butter Cod is the kind of recipe that proves simple can be special. With a few pantry staples and fresh herbs, you get a restaurant-style result in minutes.

Keep the fish dry, don’t rush the garlic, and finish with lemon and parsley. Serve it with your favorite low-carb sides, and you’ve got a clean, satisfying meal any night of the week.