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Lemon Garlic Butter Cod6gNET CARBS
In the test kitchen

Lemon Garlic Butter Cod

Flaky baked cod brushed with lemon garlic butter and roasted alongside crisp green beans on a single sheet pan.

Prep10 min
Cook22 min
Oven400°F
Makes4 fillets
Serving1 fillet with green beans
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Ingredients

Green beans

  • 1 lb green beans, trimmed
  • 1 tbsp olive oil
  • 1/4 tsp salt

Cod

  • 4 cod fillets (about 6 oz each)
  • 3 tbsp unsalted butter, melted
  • 3 cloves garlic, minced
  • 1 tsp lemon zest
  • 2 tbsp lemon juice
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp chopped fresh parsley

Directions

  1. Heat the oven to 400°F. Line a large rimmed baking sheet with parchment.
  2. Toss the green beans with the olive oil and salt on the pan and spread them out. Roast 8 minutes.
  3. Meanwhile, stir the melted butter, garlic, lemon zest and lemon juice together.
  4. Pat the cod dry. Push the green beans to the edges of the pan and lay the fillets in the center. Season with paprika, salt and pepper, then spoon the lemon garlic butter evenly over the fish.
  5. Roast 12 to 15 minutes more, until the cod is opaque and flakes easily with a fork (145°F). Thicker fillets may need 2 to 3 extra minutes.
  6. Spoon the pan juices over the fish, sprinkle with parsley and serve with the green beans.
Tip: Frozen cod works fine. Thaw it overnight in the fridge and pat it very dry, or the butter sauce will turn watery.
Dad jokeI asked the cod if it wanted to join my book club. It said it was too busy keeping up with the current events.

Nutrition per serving (1 fillet with green beans)

287Calories
9.6gTotal carbs
3.3gFiber
6.3gNet carbs
4gSugar
32.6gProtein
13.5gFat
537mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

In the diabetes plate method, how much of the plate goes to non-starchy vegetables?
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
Which of these is a non-starchy vegetable?
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
Quiz yourself in the Diabetic Edition

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Contains

fish, dairy

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Inspired by This Healthy Table. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/lemon-garlic-butter-cod/