Keto Mediterranean Cod with Olive Tapenade

Introduction

Looking for a dish that’s packed with vibrant Mediterranean flavors while staying perfectly keto-friendly? Keto Mediterranean Cod with Olive Tapenade is the answer. This recipe guarantees a burst of fresh, briny, and herbaceous notes paired with tender, flaky cod. Using simple ingredients and requiring very little prep, it’s a beautiful entrée that shines both on busy weeknights and at elegant dinner parties.

Why Keto Mediterranean Cod with Olive Tapenade Works

The magic of this recipe lies in the harmony between the delicate, mild cod and the bold, tangy olive tapenade. Olives, capers, and fresh herbs deliver that classic Mediterranean flavor profile—salty, citrusy, and herb-infused—while the cod remains moist and perfectly cooked every time. Since it’s naturally low in carbs, this dish is tailor-made for those following a keto or low-carb lifestyle, without sacrificing taste or satisfaction.

How to Make a Flavorful Olive Tapenade

The olive tapenade is the star of this dish and comes together in minutes. Simply combine ripe Kalamata olives, briny capers, lemon zest, a touch of garlic, and fresh parsley. Drizzle with quality olive oil and blend into a chunky paste. The result is a vibrant topping that pairs beautifully with the mildness of cod, adding depth and zesty flavor in every bite.

Perfectly Cooking Mediterranean Cod

For best results, pat your cod fillets dry and season simply with salt, pepper, and a light sprinkle of dried oregano. A quick sauté in olive oil (or a gentle oven bake) ensures each fillet is golden and perfectly flaky. Top immediately with your homemade tapenade for a dish that looks—and tastes—gourmet.

Serving Suggestions for Keto Mediterranean Cod with Olive Tapenade

Serve over a bed of sautéed spinach, zucchini noodles, or cauliflower rice to keep it low-carb and add a boost of nutrition. Garnish with additional fresh herbs and a squeeze of lemon for a restaurant-worthy presentation. This dish pairs nicely with a crisp green salad or roasted Mediterranean vegetables, making it a versatile addition to your weekly meal rotation.

Nutritional Information and Serving Size

This recipe yields 4 vibrant servings. Each serving contains approximately 220 calories, 30g protein, 11g healthy fats, and just 2g net carbs—making it excellent for keto followers who don’t want to compromise on flavor.

Keto Mediterranean Cod with Olive Tapenade (Recap)

This entrée is a true celebration of Mediterranean simplicity, offering robust flavors, nutritional balance, and keto-friendly macros. The combination of flaky, mild cod with zesty olive tapenade is sure to become a new favorite for family dinners or effortless entertaining.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.

Instructions

1. Preheat your oven to 400°F (or heat a large skillet over medium-high heat). Pat cod fillets dry, then season all sides with oregano, salt, and pepper.
2. In a food processor, combine olives, capers, minced garlic, lemon zest, lemon juice, parsley, and red pepper flakes (if using). Pulse until coarsely chopped. Drizzle in 1 tablespoon olive oil while pulsing to create a chunky tapenade. Taste and adjust seasoning as needed.
3. Heat remaining 1 tablespoon olive oil in a large oven-proof skillet over medium heat. Add cod fillets and cook 2 minutes per side or until lightly browned.
4. Transfer skillet to the oven. Bake for 6–8 minutes, until cod is opaque and flakes easily with a fork.
5. Remove cod from oven and top each fillet generously with olive tapenade. Serve hot, garnished with extra parsley and lemon wedges if desired.
6. For a stovetop-only method, cover the skillet after turning the fillets and reduce heat to low, cooking an additional 6–8 minutes until just cooked through.

Weekly Meal Planning

Keto Mediterranean Cod with Olive Tapenade is a meal planner’s dream. Save and schedule this recipe with CookifyAI to slot it into your low-carb meal plan and automatically generate a shopping list that includes all your week’s ingredients in one easy view.

Planning Benefits:

• Automatically calculates total ingredient quantities across all planned meals
• Organizes shopping lists by grocery store section
• Prevents duplicate purchases and overlooked ingredients
• Makes prepping healthy, keto-friendly meals quick and effortless

Pro tip: Schedule this cod recipe with your favorite sides in CookifyAI and see how overlapping ingredients—like olive oil and fresh herbs—save you time and money on your grocery run.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes

Enjoy a flavorful, healthy dinner—without the carb count—any night of the week!