Low-Carb Bacon Wrapped Cod Tray Bake

Fish lovers, have I got one super tasty low-carb dinner recipe for you today!

I won’t lie, I never used to be much of a white fish fan. I always thought it was a bit bland compared to the lovely varieties like salmon and mackerel but guys, today I was converted… and I hope you will be too.

Think moist flakey cod, delicately flavoured with rosemary, or your favourite herb of choice, and wrapped in crispy bacon. Oh so good and 100% keto-approaved!

Panfrying the wrapped parcel first for a couple of minutes is worth the extra effort trust me guys, then pop it all in the oven and let it do its magic.

The broccoli crisps up too. Can you tell I love all things roasted and crispy?! If you do too, then dive in guys. At just about 5 grams of net carbs per serve it’s super low in carbs and full of healthy fats and protein so lovely and filling. Let me know what you think.

Step-by-step

1. Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).

2. Lay four slices of bacon on a chopping board. Add one cod loin piece and 1 small rosemary sprig (or herb of your choice, or a sprinkling of dried herbs), and wrap the bacon around the cod. Repeat for the second serving. You can also chop the rosemary and sprinkle on top of the fish before wrapping.

   

3. Add the broccoli to a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt. Place in the oven and bake for about 5 minutes.

4. Meanwhile, heat the ghee (or avocado oil) in a non-stick frying pan or skillet over a medium heat. Once hot add the cod parcels seam side down and fry for 2 minutes. Turn and cook for 1 further minute until the bacon is slightly crisp.

   

5. Remove the tray with the broccoli from the oven and add the cod parcels. Roast for about 10 minutes, or until the cod is cooked through and moist, and the broccoli is crisp-tender. Season and serve with lemon wedges and the remaining 1 tablespoon of olive oil.

   

6. Optionally serve with lemon wedges. Tastes the best when served fresh, but can be stored in the fridge for up to one day.

   

Recipe

Low-Carb Bacon Wrapped Cod Tray Bake

★★★★☆4.5 (17 ratings)

This easy one tray keto dinner recipe features moist and flakey cod, delicately flavoured with rosemary, and ...

Hands on

10m

Overall

25m

Servings

2

5.1 g

Net carbs

34 g

Protein

44.9 g

Fat

570

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

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Ingredients makes 2 servings

• 2 skinless cod fillets (250 g/ 8.8 oz)
• 8 thin-cut slices of bacon (120 g/ 4.2 oz)
• 2 tbsp ghee or virgin avocado oil (30 g/ 1.1 oz)
• 1 packet tenderstem broccoli or broccoli florets (250 g/ 8.8 oz)
• sea salt & pepper to taste
• 2 tbsp extra virgin olive oil (30 ml)
• 2 small rosemary, thyme or oregano sprigs or 1 tsp of dried herbs
• Optional: lemon wedges, to serve

Instructions

1. Preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).

2. Lay four slices of bacon on a chopping board. Add one cod loin piece and 1 small rosemary sprig (or herb of your choice, or a sprinkling of dried herbs), and wrap the bacon around the cod. Repeat for the second serving. You can also chop the rosemary and sprinkle on top of the fish before wrapping.

3. Add the broccoli to a baking tray and toss with 1 tablespoon of olive oil and a pinch of salt. Place in the oven and bake for about 5 minutes.

4. Meanwhile, heat the ghee (or avocado oil) in a non-stick frying pan or skillet over a medium heat. Once hot add the cod parcels seam side down and fry for 2 minutes. Turn and cook for 1 further minute until the bacon is slightly crisp.

5. Remove the tray with the broccoli from the oven and add the cod parcels. Roast for about 10 minutes, or until the cod is cooked through and moist, and the broccoli is crisp-tender. Season and serve with lemon wedges and the remaining 1 tablespoon of olive oil.

6. Optionally serve with lemon wedges. Tastes the best when served fresh, but can be stored in the fridge for up to one day.

Nutrition per serving, 1 fillet plus broccoli

Carbs 4%Protein 24%Fat 72% of calories

Net carbs

5.1 g

Total carbs

8.4 g

Fiber

3.3 g

Sugars

2.1 g

Protein

34 g

Fat

44.9 g

Saturated fat

16.1 g

Calories

570 kcal

Sodium

680 mg · 29.6% RDA

Magnesium

76 mg · 19% RDA

Potassium

1,044 mg · 52.2% EMR

Nutrition by ingredient

Per 1 fillet plus broccoli	Net carbs	Protein	Fat	kcal
Fish, cod, Atlantic, raw	0 g	22.3 g	0.8 g	103
Bacon, streaky (high fat content), organic	0 g	8.2 g	15.1 g	169
Ghee, clarified butter	0 g	0 g	15 g	136
Broccoli, broccolini, fresh	5 g	3.5 g	0.5 g	43
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Rosemary, fresh	0 g	0 g	0 g	0
Total	5.1 g	34 g	44.9 g	570

Serving size 1 fillet plus broccoli

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Avocado free
• Coconut free
• Shellfish free
• Beef free
• Low FODMAP