Low-Carb Almond Crusted Cod: with Dijon Mustard

Fish and seafood are wonderful proteins for low-carb, keto, slow-carb, and Mediterranean lifestyles. The problem is many people don’t like fish or find it too bland when made without breading. Enter this quick and easy almond-crusted cod with Dijon mustard.  No more bland!  

Jump to: RECIPE | Cod Substitutions | Low Carb Breading

This post may contain affiliate links, and you can read our disclosure information here– 

What Kind of Fish Can Be Substituted for Cod?

This recipe is one of the low-carb fish dinners that highlight cod, but any white fish could be used.  I prefer the thicker filets like halibut and cod, but we’ve tried it with sunfish and crappies and it works just fine. I do live in the state of 10,000 lakes after all.  Crappies (aka croppies) are just a bit more abundant here than cod and halibut!

Which Diets Work with Almond-Crusted Cod?

I’ve been on a high-protein-low-carb diet for years now (alternating between nuanced versions of slow-carb, low-carb, & ketogenic and most recently focused on Pesco Mediterranean), and most of the high-protein recipes associated with these diets (lifestyles) focus on chicken, beef and pork proteins.  

After working with over 400 people as a diet and health coach, I have learned a ton from both research and hands-on experiences with a wide variety of clients. While most “diets” work for weight loss if they involve a decrease in calories, not all of them benefit health.

Fish can be substituted as a protein source for low carb and slow carb, but it is a little more problematic with keto, as keto favors proteins higher in fat.

The recipe below (inspired by Eating Well magazine) was quick and easy, but it also packed a lot of flavor. In addition, it is compliant with the various low-carb, slow-carb, keto, and Pesco Mediterranean diets.  

If you are experimenting with the nuances of the various low-carb diets and want more information on how they differ this low-carb vs slow-carb vs carb-cycling article is a great summary. 

Basics of the Pesco Mediterranean Diet

All in all, the Pesco Mediterranean diet is not that much different than the well-known Mediterranean diet. The basic tenets include:

1. Plenty of plant-based fruits and vegetables.
2. Generous use of extra virgin olive oil.
3. Fish and seafood replace red meat as the protein source, with beans and chicken adding a secondary protein source.
4. Intermittent fasting as a component. There is not currently a rule on which method of intermittent fasting. I am a proponent of 16/8 (eating within an 8-hour window and fasting the rest of the time).

Seafood and fish are an integral part of the Pesco Mediterranean Diet. This article will fill you in on the details of the Pesco Mediterranean Diet to see if it might be something you want to try.

Up the Flavor of White Fish with Low Carb Breading

I have posted several recipes for low-carb fish dinners (see below for links). Many of them use salmon and scallops, however, and cooking with white fish (cod, flounder, tilapia, etc.) can sometimes result in a bland and uninspired flavor profile.

Here are some recipes using white fish that are deliciously robust in flavor:

• A low-carb breading recipe.
• Mexican Fish Veracruz
• Spicy Seared Tuna Dinner
• Catfish Cakes with 2 Dipping Sauces
• Mexican Fish Stew
• Pan-fried fish with Plum Sauce (Pesco Mediterranean only)
• Brazilian “Shrimp in Pumpkin” dish (Camarão na Moranga)
• Variations on Keto or low-carb breading mixes to enhance seafood

For enhancing fish (or vegetables), fresh pre-made spice blends can offer a whole world of alternatives. Old Bay seasoning is also a well-known spice blend for fish and seafood.

Low Carb Almond Crusted Cod

Using Dijon mustard, lemon and crushed almonds really enhances the flavor of cod and most white fish.  Moves fish dinners from blah to great.

4.65 from 28 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 7 minutes mins

Servings 4

Calories 83

Author Dorothy Stainbrook (HeathGlen)

Equipment

• baking sheet
• small bowl
• Parchment paper

Ingredients

1x2x3x

• 4 filets cod or other white fish
• 1 medium lemon zested and juiced
• ½ cup crushed almonds can use a food processor or blender to crush
• 1 tablespoon dill either fresh or from tube
• 1 tablespoon olive oil
• salt & pepper to taste
• 1 teaspoon mild to med. chili spice optional
• 4 teaspoon Dijon mustard more if you like mustard

Instructions

 

• Preheat oven to 400 degrees F.  Prepare a baking sheet with either parchment paper laid on top or spray with cooking spray.
• Place cod filets on paper towels to drain of water and pat dry. Place on baking sheet.
  4 filets cod
• In a small bowl, combine the lemon zest, lemon juice, crushed almonds, dill, oil, salt and pepper and chili spice if using.
  1 medium lemon, 1/2 cup crushed almonds, 1 tablespoon dill, 1 tablespoon olive oil, salt & pepper, 1 teaspoon mild to med. chili spice
• Spread each cod filet with a tsp or so of Dijon mustard, smoothing it over the entire top of the filet.  Divide the almond mixture among the 4 filets, pressing it evenly into the mustard with your hands.

  Bake the fish until opaque at the thickest part, about 7 minutes for most cod filets (less time for thin filets).

  Serve with a green vegetable and lemon slices for a great low carb or keto fish dinner.
  4 teaspoon Dijon mustard

Notes

WHAT KIND OF FISH CAN BE SUBSTITUTED FOR COD?

This recipe is one of the low carb fish dinners that highlights cod, but any white fish could be used.  I prefer the thicker filets like halibut and cod, but we’ve tried it with sunfish and crappies and it works just fine.  I do live in the state of 10,000 lakes after all. Crappies (aka croppies) are just a bit more abundant here than cod and halibut!

 

If you like my articles about cooking and gardening, subscribe to my weekly newsletter, where I share free recipes and gardening tutorials.

Nutrition

Calories: 83kcalCarbohydrates: 3gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.05gMonounsaturated Fat: 0.1gCholesterol: 0.5mgSodium: 58mgPotassium: 10mgFiber: 2gSugar: 1gVitamin A: 4IUVitamin C: 0.2mgCalcium: 33mgIron: 1mg

Did you make this recipe?If you tried this recipe, please give it a star rating! To do this, just click on the stars above. Comments are always helpful also and I respond to all of them (except rude ones)