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Day 5 Dinner: Baked Cod + Dill Butter + Steamed Green Beans

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

A mild, flaky cod fillet baked to perfection with dill-infused butter, paired with vibrant steamed green beans. A simple, nourishing meal that’s perfect when you need an effortless, flavorful keto dinner.

Ingredients

Baked Cod (or Fish Alternative):

  • 6-8 oz cod fillet (alternatives: haddock for a mild flavor, halibut for firm texture, or sea bass for buttery richness)

  • 1 tablespoon butter (grass-fed preferred), softened

  • 1 teaspoon fresh dill, finely chopped (or ¼ teaspoon dried dill)

  • Sea salt and freshly ground black pepper, to taste

Steamed Green Beans:

  • 1 cup fresh green beans, ends trimmed

  • 1 tablespoon butter or olive oil

  • Sea salt, to taste

Preparation

Baked Cod with Dill Butter:

  1. Preheat Oven: Preheat oven to 400°F (200°C).

  2. Season Cod: Combine softened butter with dill, salt, and pepper. Spread evenly over cod fillet.

    Quick-Cooking Tip: Prepare dill butter in advance and store it refrigerated, portioned in tablespoons, for quick use on fish or veggies.


  3. Bake Cod: Bake cod for 12-15 minutes until fish flakes easily with a fork and butter is gently browned.


Steamed Green Beans:

  1. Quick Steam: Place trimmed green beans in microwave-safe dish with 2 tablespoons water. Cover and microwave 2-3 minutes until tender-crisp and vibrant green.

  2. Finish Beans: Drain excess water, toss green beans with butter or olive oil and season lightly with salt.


Tips to Make it Even Easier:

  • Frozen Fish Shortcut: Keep individually wrapped frozen cod or alternative fish fillets in the freezer, which thaw quickly for easy dinners.

  • Batch Green Beans: Steam green beans in bulk ahead of time, refrigerate, and quickly reheat or enjoy cold.


Quick & Simple Flavor Boost Options (Optional):

  • Lemon-Caper Butter Sauce: Melt butter gently with capers and lemon zest; drizzle over cod and green beans for bright, savory flavor.

  • Horseradish Dijon Glaze: Whisk Dijon mustard with a small amount of prepared horseradish and butter, spreading lightly over cod before baking.

  • Smoked Paprika Butter: Mix butter with smoked paprika and garlic powder, drizzle over fish and beans after cooking for smoky depth.

  • Garlic & Sage Brown Butter: Brown butter gently with fresh sage leaves and minced garlic; spoon over fish for a luxurious, aromatic finish.

  • Parmesan Herb Crust: Sprinkle finely grated Parmesan cheese mixed with parsley or dill over cod before baking to create a crispy, savory crust.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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