Keto Tuscan Cod – Creamy, Low-Carb & Loaded with Flavor!

Hi! If you’re craving something creamy, cozy, and totally satisfying while staying low-carb, this Keto Tuscan Cod is going to be your new go-to dinner. Think tender flaky cod gently simmered in a rich garlic-Parmesan cream sauce with sun-dried tomatoes and baby spinach. It feels like a restaurant meal, but it’s surprisingly quick and simple to make at home. I love serving it on a relaxed weeknight when I still want a little “wow” factor without spending an hour in the kitchen. Plus, it’s versatile—great with cauliflower mash, zucchini noodles, or just a crisp side salad.

We’ll walk through the creamy base, a few easy swaps (dairy-free or extra-rich), and the best way to get the fish perfectly cooked—juicy and delicate every time. You’ll finish with a silky, garlicky sauce that hugs every bite. Let’s make dinner special tonight.

Nutritional Benefits

This dish is keto-friendly because it leans into healthy fats while keeping carbs low. Cod is a lean, high-protein fish that’s naturally low in calories and packed with B vitamins and minerals like selenium. The cream and olive oil bring satisfying fats that help keep you full, while spinach contributes iron, folate, and fiber with minimal carbs. Sun-dried tomatoes add bold flavor in small amounts, so you get that Tuscan vibe without loading on sugar or starch. If you’re watching sodium, you can easily control it by using low-sodium broth and salting gently. And because cod cooks fast, you keep nutrients intact while getting dinner on the table quickly.

Adaptable Variations

• Dairy-Free Creamy: Swap heavy cream for full-fat coconut milk and use a dairy-free Parmesan-style cheese or skip the cheese entirely. The sauce will still be lush and flavorful.
• Extra-Rich & Silky: Stir in 1–2 oz of cream cheese for extra body. It melts into the sauce and makes it ultra-creamy.
• More Protein: Add seared shrimp in the last 3–4 minutes, or fold in flaked smoked salmon for a surf-and-surf twist.
• Spice It Up: A pinch of red pepper flakes or a swirl of Calabrian chili paste brings a gentle heat that balances the creaminess.
• Herb Options: Fresh basil gives classic Tuscan notes. Thyme or oregano are lovely too—use what you have.
• Veggie Boost: Stir in sautéed mushrooms or chopped artichoke hearts for more texture without adding many carbs.
• Different Fish: No cod? Try halibut, haddock, tilapia, or salmon. Adjust timing slightly for thickness.

The Recipe

Ingredients (Serves 4)

• 4 cod fillets (about 5–6 oz / 140–170 g each), patted dry
• 1 tsp kosher salt, divided (adjust to taste)
• 1/2 tsp black pepper, divided
• 2 tbsp olive oil (plus more if needed)
• 2 tbsp butter (or more olive oil for dairy-free)
• 4 cloves garlic, minced
• 1/2 cup sun-dried tomatoes, drained and chopped (oil-packed is best; pat dry)
• 1 cup chicken or vegetable broth (low-sodium)
• 1 cup heavy cream (or full-fat coconut milk for dairy-free)
• 1/2 cup freshly grated Parmesan (optional for DF; Pecorino works too)
• 2 cups baby spinach, lightly packed
• 1 tsp Italian seasoning (or a mix of dried basil, oregano, thyme)
• Pinch red pepper flakes (optional)
• Juice of 1/2 lemon, plus wedges for serving
• Fresh basil or parsley, chopped (for garnish)

Step-by-Step Instructions

1. Season & prep: Pat cod dry and season both sides with about half the salt and pepper. This helps the fish sear nicely and keeps the flesh flavorful.
2. Sear the cod: Heat a large skillet over medium-high. Add olive oil. When it shimmers, place cod in (presentation side down). Sear 2–3 minutes until lightly golden. Flip and cook 1–2 minutes more (just to get color), then transfer to a plate. The fish will finish in the sauce.
3. Build the flavor base: Reduce heat to medium. Add butter to the same pan. Stir in garlic; sauté about 30 seconds until fragrant (don’t brown it). Add chopped sun-dried tomatoes and cook 1 minute to wake them up.
4. Deglaze & simmer: Pour in broth, scraping up browned bits (flavor!). Simmer 2–3 minutes to reduce slightly. Stir in heavy cream, Italian seasoning, remaining salt/pepper, and red pepper flakes if using. Simmer gently 2–3 minutes to thicken.
5. Cheese & greens: Lower the heat. Stir in Parmesan until melted and the sauce is glossy. Fold in spinach just until wilted (30–60 seconds).
6. Finish the fish: Nestle cod fillets back into the skillet (and any juices). Spoon sauce over the tops. Simmer on low 3–5 minutes, or until the cod flakes easily with a fork (internal temp about 135–140°F / 57–60°C). Avoid a rolling boil—gentle heat keeps fish tender.
7. Brighten & serve: Squeeze in lemon juice and taste. Add a pinch of salt or extra pepper if needed. Garnish with chopped basil or parsley. Serve hot with your favorite low-carb side.

Practical & Valuable Tips

• Don’t overcook cod: It goes from perfect to dry fast. Take it off heat as soon as it flakes easily. Residual heat will finish the job.
• Thickness matters: Thicker fillets (1 inch/2.5 cm) need the full 5 minutes in sauce; thinner may only need 2–3 minutes.
• Keep carbs low: Sun-dried tomatoes add a small amount of carbs. Measure them, and skip any extra tomato paste or flour thickeners.
• Silky sauce trick: If your sauce looks thin, simmer a minute longer or whisk in 1–2 oz cream cheese. If it’s too thick, splash in broth.
• Make-ahead: You can prepare the sauce up to 2 days in advance. Rewarm gently, then add the fish and finish cooking right before serving.
• Serving ideas: Pair with cauliflower mash, roasted asparagus, garlicky green beans, sautéed zucchini ribbons, or a crisp arugula salad.
• Storage: Refrigerate leftovers in an airtight container up to 2 days. Reheat gently on low so the fish stays tender and the sauce doesn’t split.

Frequently Asked Questions

1. Can I use frozen cod? Yes—just thaw completely and pat very dry before searing. Excess moisture prevents browning and dilutes the sauce.
2. What if I don’t have sun-dried tomatoes? You can use a few halved cherry tomatoes sautéed in olive oil, or chopped roasted red peppers for a similar sweet bite.
3. Is this really keto? Yes. The sauce is cream- and oil-based, the veggies are low-carb, and the sun-dried tomatoes are used sparingly. Serve with non-starchy sides to keep carbs in check.
4. How do I prevent a greasy sauce? Measure oil from sun-dried tomatoes lightly, and balance with broth and lemon. Whisking in Parmesan (or cream cheese) emulsifies the sauce so it’s glossy, not oily.

Call to Action

Did you try this Keto Tuscan Cod? I’d love to see your plate! Save the recipe on Pinterest and tag me with your version—extra spinach, a spicy kick, or dairy-free twists. Your kitchen creativity inspires the next cook. 🍋🐟💛