Cod in Parsley Sauce (Paleo, Keto)

Flaky, white fish drowned in a vibrant, creamy parsley sauce, paired with fluffy mashed potatoes (or cauliflower). RESTART Approved.

Bella Grace
Cod in Parsley Sauce (Paleo, Keto)

Gosh, I hadn't had cod in parsley sauce since I was a teenager until I made it for dinner last week. I have no idea what inspired me to make it, but I did. And it was divine. So here's another true British classic I'm adding to the blog. My Dad used to make this dish regularly and I loved it. Flaky, white fish drowned in a vibrant, creamy parsley sauce, paired with fluffy mashed potatoes (or cauliflower). Y U M. This delicate and flavorsome meal takes just 30 minutes to cook, making it a great midweek dinner.

While I will typically opt for oily fish like salmon and mackerel for their high levels of brain building omega-3 fatty acids, I recognize it's important to opt for a variety of protein choices and white fish are also excellent nutrition wise. Fish such as the cod in this recipe and haddock have great iodine levels. Both Omega-3s and Iodine are crucial for our health, particularly through childhood and reproductive years! 

Enjoy this simple British dish with my cauliflower mash, or new potatoes, and some dark, leafy greens for a truly balanced and nutritious meal.

Cod in Parsley Sauce

For the parsley sauce:

1 can full-fat coconut milk

½ onion, peeled, finely sliced

pinch freshly grated nutmeg

1 fresh bay leaf

3 tablespoons butter

2 tablespoons arrowroot

3 tbsp chopped fresh parsley leaves

salt and freshly ground black pepper

For the mash:

Cauliflower Mash

For the cod:

4 x 6oz cod fillets

2 tablespoons cooking oil of choice (or more grass-fed butter)

2 tablespoons grass-fed butter

1 lemon, juice only, plus extra lemon wedges, to serve

salt and freshly ground black pepper


1) Preheat oven to 400F. Season the cod fillets with salt and pepper.

2) Place the cod in a lightly oiled baking dish or line the baking dish with parchment paper to avoid a mess to clean after baking. Bake cod for 10-12 minutes. Check the fish for doneness and bake for an additional two minutes if needed.

3) Make your cauliflower mash and set aside.

4) To make the parsley sauce, slowly bring the coconut milk, onion, nutmeg and bay leaf to a simmer in a pan. Remove the pan from the heat and set aside to cool for 8-10 minutes.

5) Melt 1 tablespoon of butter in a saucepan. Whisk in the arrowroot to create a smooth paste, whisking continuously until thickened. Remove the pan from the heat.

6) Strain the milk mixture into the arrowroot paste mixture, then whisk well until completely incorporated. Return the pan to the heat and gradually bring the mixture to the boil, whisking continuously, until the sauce has thickened enough to coat the back of the spoon.S

7) Stir in the remaining butter and the parsley and season, to taste, with salt and freshly ground black pepper.

8) To serve, spoon a portion of the cauliflower mash on the plate. Place one cod fillet on top of each serving. Drizzle over the pan juices, then pour over the parsley sauce. Garnish each plate with a lemon wedge.

Bella Grace

Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.

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