Fried Cod with Green Beans & Yogurt Dip

Prepare to be delighted by our butter-fried cod with green beans and a silky yogurt dip. This easy yet incredibly flavorful keto dinner has the potential to become an instant family favorite, thanks to its straightforward preparation and delicious flavors.

Begin by cooking the vibrant green beans to perfection, ensuring they retain their crispness and rich color. Next, turn your attention to the star of the dish, the butter-fried cod. Allow it to sizzle in the pan until it reaches a beautiful golden-brown crust. 

Once the fish is cooked, return the green beans to the pan, bringing together the elements of this delightful meal. Squeeze a generous amount of lemon juice over the top, enhancing the flavors with a burst of citrus.

While the green beans and fish are working their magic, take a moment to create the creamy yogurt dip. Combine Greek yogurt, walnuts, a drizzle of olive oil, a squeeze of lemon juice, and a touch of seasoning. Stir it all together until it becomes a smooth and creamy condiment. 

With all the elements prepared, it’s time to serve and savor this delightful dish. The tender, buttery fish paired with the crisp green beans and complemented by the refreshing yogurt dip create a harmonious blend of flavors and textures that will wow even the most accomplished cooks.

Allow yourself to revel in the simplicity of life’s pleasures with this delightful keto dinner. Whether it’s for a weeknight meal or a special occasion, this recipe offers a satisfying and wholesome dining experience.

Yields 4 servings of Fried Cod with Green Beans & Yogurt Dip

The Preparation

Fried Cod & Green Beans

20 ounce cod fillet
10 ounce green beans
salt and pepper, to taste
4 tablespon butter
1 medium lemon, juice

Yogurt Dip

1 cup Greek yogurt (5% fat)
2 tablespoon olive oil
2 ounce walnuts, crumbled
salt and pepper, to taste

The Execution

1. Gather and prep all ingredients. Wash and trim green beans. Pat cod dry and season with salt and pepper on both sides.

2. Add half of the butter to a pan over medium heat. Once hot, add in green beans and season with salt and pepper to taste. Cook until green beans are crisp but tender, about 5-6 minutes.

3. While the green beans are cooking, prepare the yogurt dip by combining Greek yogurt, olive oil, walnuts, and zest from lemon. Season with salt and pepper to taste.

4. Once the green beans are finished, remove them from the pan and set aside. Add the remaining butter to the pan and then add cod fillets. Fry fish on both sides until browned and cooked through, about 3-4 minutes per side.

5. Add green beans back to the pan to warm through. Squeeze juice from the lemon over the top.

6. Plate the fish, green beans, and yogurt dip. Garnish with a lemon slice. Enjoy!

This makes a total of 4 servings of Fried Cod with Green Beans & Yogurt Dip. Each serving comes out to be 488 calories, 31.9g fats, 7.4g net carbs, and 41.6g protein.

NUTRITION
CALORIES
FAT
CARBS
FIBER
NET CARBS
PROTEIN

20.00 ounce wild alaskan cod
595
5.1
0
0
0
130.4

10.00 ounce green beans
99
0.8
22.3
9.1
13.3
5.4

0.00 none salt and pepper
0
0
0
0
0
0

4.00 tablespoon butter
407
46
0
0
0
0.5

1.00 medium lemon
24
0.3
7.8
2.4
5.5
0.9

1.00 cup full-fat plain greek yogurt
215
11.3
6.8
0
6.8
20.4

2.00 tablespoon olive oil
239
27
0
0
0
0

2.00 ounce walnuts
371
37
7.8
3.8
4
8.6

0.00 none salt and pepper
0
0
0
0
0
0

Totals
1951
127.5
44.8
15.2
29.6
166.2

Per Serving (/4)
488
31.9
11.2
3.8
7.4
41.6

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