Garlic and Herb Butter Basted Cod

Why This Works for Intermittent Fasting

Cod is naturally lean and high in protein, and basting it in butter during cooking adds satiating fat without adding a single gram of carbohydrate. That fat-and-protein combination is exactly what keeps hunger away for hours after you break your fast, without the insulin spike that carb-heavy meals produce. It's a fast, filling option for anyone eating within a tight window and short on time to cook.

Ingredients

• 2 cod fillets (approx. 180–200g each)
• 4 tablespoons butter
• 5 garlic cloves, lightly crushed
• 2 sprigs fresh thyme
• 1 sprig fresh rosemary
• 1 tablespoon olive oil
• 1 lemon, halved
• Sea salt and black pepper
• 2 tablespoons fresh parsley, chopped, for serving

Instructions

1. Pat the cod fillets completely dry with paper towel — this is key for a good sear. Season both sides generously with sea salt and black pepper.

2. Heat the olive oil in a heavy skillet over medium-high heat until shimmering.

3. Place the cod fillets in the pan skin-side down (if skin-on) and sear for 3–4 minutes without moving them, until golden.

4. Flip the fillets, then add the butter, crushed garlic, thyme, and rosemary to the pan.

5. As the butter melts and foams, tilt the pan slightly and use a spoon to continuously baste the cod with the garlic herb butter for 3–4 minutes, until the fish is opaque and flakes easily with a fork.

6. Squeeze half the lemon into the pan in the final 30 seconds and spoon the pan juices over the fillets one last time.

7. Plate the cod, spoon over the remaining garlic butter from the pan, and top with fresh parsley and a squeeze of the remaining lemon half.

Nutrition Per Serving

Fasting Compatibility

This recipe works well for breaking fasts of 16 hours or longer, since the high protein and fat content provide lasting satiety without spiking insulin. It's equally suited to a 16:8 eating window dinner or as the single meal in an OMAD routine, where a nutrient-dense, high-fat plate matters most.

Related Recipes

• Baked Cod with Herbs and Roasted Cherry Tomatoes
• Baked Salmon with Dill, Lemon, and Capers
• Pan-Fried Trout with Almonds and Capers

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.