Baked Cod in Sour Cream Mustard Sauce

Name: Baked Cod in Sour Cream Mustard Sauce
Cook time: 31 min
Total time: 31 min
Yield: 1 dish
Ingredients: Cod; 30% sour cream; Dijon mustard; Ghee; Parmesan

Cod gives the dish plenty of protein without excess fat, while sour cream, mustard, and parmesan make the flavor richer and softer. This fish works well for a keto lunch or light dinner.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Cod	Cod	Ingredient quantity for Cod in g
Include ingredient: 30% sour cream	30% sour cream	Ingredient quantity for 30% sour cream in ml
Include ingredient: Dijon mustard	Dijon mustard	Ingredient quantity for Dijon mustard in g
Include ingredient: Ghee	Ghee	Ingredient quantity for Ghee in g
Include ingredient: Parmesan	Parmesan	Ingredient quantity for Parmesan in g

	Product release:	835
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

31
	Slice	4
	Mix	2
	Bake in the oven	25

Macronutrients in 100 g

Proteins	16.5
Digestible proteins	15.2
Fats	7.2
Plaid	0
Net carbohydrates	0.4
Calories	135 kcal
Indexes
Glycemic index	0
Glycemic load	0
Insulin index, II	18.6
Disease inflammatory index, DII	-0.06
Antioxidant, ORAC	68

Calories per dayGenderGrowth

Weight loss	Detention	Set
14%	10%	8%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Add more carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	39393633311
B6	1818124081
A	1519173399
B3	13151227111
B4 (Choline)	1114132363
B2	8971631
B1	7761341
E	5551211

Minerals

Nutrient	% of RDA
Selenium	595954108328
Phosphorus	20202029147
Magnesium	912102965
Alpha GPC	88172584
Sodium	7771363
Iron	622431
Potassium	687954
Zinc	5751211
Calcium	555554

Lipids

Nutrient	% of RDA
Cholesterol	727272287?143
DHA (Omega-3)	17172834?4
Palmitic acid (Saturated)	16161624?32
Stearic acid (Saturated)	10121216?24
EPA (Omega-3)	771117?1
Oleic acid (Omega-9)	68711?9

Amino acids

Nutrient	% of RDA
Tryptophan	811131132844511
Valin	486767140?22
Leucine	4765651394316
Alanine	448787219??
Lysine	4259591243015
Histidine	32454595?23
Methionine	192626531913
Threonine	19272755??
Tyrosine	16231656289
Phenylalanine	16222246289
Isoleucine	811112253

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

5 kg

Digestion time: 3 hour

Complete protein: ✔

Cut the cod fillet (700 g) into portion pieces, pat them dry with paper towels, and place them into a deep baking dish. In a separate bowl, mix together 30% sour cream (50 g), Dijon mustard (30 g), finely grated parmesan (25 g), salt, and a little Provençal herbs.

Spread the sauce evenly over the fish and gently toss so all pieces are coated. Arrange thin slices of ghee (30 g) on top.

Bake the cod at 200 degrees C for about 20-25 minutes until the fish is fully cooked and the sauce thickens slightly. Serve hot, optionally with a vegetable side dish.

Published: 19.07.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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