Easy Garlic & Parsley Grilled Cod (Keto, Paleo, Whole30)

This Basque-inspired paleo and keto-friendly cod recipe is a super simple and delicious way to prepare cod fish. It’s flavoured with pan-fried garlic, lemon and fresh parsley, plus lashings of olive oil. This dish is also gluten-free and Whole30-friendly and is perfect to add to your cod recipe collection.

Paleo Cod Recipe With Parsley & Garlic
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Garlic & Parsley Grilled Cod

Every time I visit Spain, and especially the Basque region, I am reminded of all the wonderful ways to enjoy cod. It’s the most popular type of fish there and comes on top of pintxos, like a mousse, and simply pan-fried with garlic and olive oil, to name a few recipes. That’s why whenever I see cod at the fishmongers or the supermarket, I always think of Spain.

Cooking With Cod

Cod is a really easy fish to cook and its mild, flaky flesh is suitable to many dishes and seasonings. It doesn’t taste too fishy, so the kids will love it too. It’s also quite affordable and tastes great after being frozen. 

When it comes to nutrition, cod is a great source of protein, B-12, iodine, selenium, choline, and many more nutrients. It’s a great alternative to meat and poultry and is available all year round.

Parsley Garlic Cod Recipe
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For this recipe, I used two long cod fillets but you can also use smaller pieces. I love serving it with a side of green veggies and sweet potatoes or a lovely salad. The best part, it takes little time to cook, so you can have dinner on the table in a flash.

Parsley could be replaced with other fresh herbs such as basil, dill or coriander. I am going parsley to stay close to the Spanish recipe. Enjoy!

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Paleo Cod Recipe With Parsley & Garlic
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Grilled Cod With Garlic & Parsley

Prep Time: 5 minutes
Cook Time: 7 minutes
Total Time: 12 minutes
Author: Irena Macri
Servings: 2 servings
Course: Main
Cuisine: Basque
Print Pin Save
5 from 1 vote
Calories: 394kcal
Healthy and delicious grilled cod with garlic and parsley, inspired by a Basque recipe. This keto, Whole30 and paleo cod dish is super easy to make and is affordable.


  • 4 tablespoons olive oil
  • 2 medium cod fillets
  • 1/2 teaspoon salt
  • 2 large cloves of garlic sliced or chopped
  • Zest of 1/2 lemon
  • Juice of 1/2 lemon
  • 3 tablespoons chopped fresh parsley
  • Ground black pepper optional


  • Heat a large frying pan over medium-high heat. Add the olive oil and once hot, add the cod fillets and sprinkle with sea salt. Cook for 3 minutes on the first side.
  • After about 2 minutes of cooking, add the garlic and the lemon zest around the cod in the olive oil and allow to cook gently with the fish. Stir the garlic frequently to prevent burning. Turn the fish over, moving it around the pan to take on some of the garlic and lemon zest. Cook for 3 more minutes on the other side.
  • Finish by drizzling the fish with the lemon juice and sprinkling it liberally with fresh parsley. Serve while hot with favourite vegetables or a salad.


Calories: 394kcal | Carbohydrates: 1g | Protein: 31g | Fat: 29g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 21g | Cholesterol: 73mg | Sodium: 678mg | Potassium: 748mg | Fiber: 0.3g | Sugar: 0.1g | Vitamin A: 574IU | Vitamin C: 11mg | Calcium: 42mg | Iron: 1mg
Keywords: Fish, Seafood, Cod, Cod Recipes
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Grilled Cod With Garlic & Parsley (Paleo, Keto, Whole30)
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Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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  1. 5 stars
    This was so simple and delicious. My cod started to fall apart so I just served it as a pan of flaked cod all mixed with the garlic and lemon and parsley with a side of asparagus, great recipe.

    1. Thank you! My cod always fall apart when it’s cooked but I do the same and mix it in with all the flavours and juices in the pan. Even tastier that way!

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