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 ...

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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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Print

Fried Cod with Green Beans & Yogurt Dip

Prep Time: 8 minutes

Cook Time: 15 minutes

Serving Size: 4

Calories per serving: 488 

Fat per serving: 31.9

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 tablespon olive oil
• 2 ounce walnuts, crumbled
• salt and pepper, to taste

The Execution

1. 1. Gather and prep all ingredients. Wash and trim green beans. Pat cod dry and season with salt and pepper on both sides.
2. 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. 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. 4. Once the green beans are finished, remove them from pan and set aside. Add the remaining butter to pan and then add cod fillets. Fry fish on both sides until browned and cooked through, about 3-4 minutes per side.
5. 5. Add green beans back to the pan to warm through. Squeeze juice from the lemon over the top.
6. 6. Plate the fish, green beans, and yogurt dip. Garnish with a lemon slice. Enjoy!

Notes

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.

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