Home / Blog / #WhatsCookinWednesday Pan Seared Cod with Tomato Hollandaise

White, firm, and flaky cod is a healthy delicious treat! A single serving gives you a low-calorie boost of protein, omega-3 fatty acids, B vitamins, and several other nutrients to help keep your heart healthy and your taste buds satisfied. We thought the mild flavor of this fish could use some pep, so we are including a tomato hollandaise to make it that much better!

Hollandaise is an emulsified sauce so the egg yolks do double duty as an emulsifier and a thickening agent.  The thicker you enjoy your sauce the longer you cook the egg yolks, its that simple folks.  But keep in mind the more you work with it the greater chance of breaking the sauce so balance is key. You’ve got this!  One last note:  the fresher the egg yolks the better the sauce!

Serve with a side of spinach or some other healthy low carb side for a satisfying keto meal!

The Lowdown

Yields 4 servings at 589.75 Cal per serving, 56g Fat, 2.25g Net Carbs, and  20.63g Protein.

The Groceries

Pan Seared Cod:

  • 1 pound (4-fillets) wild Alaskan Cod
  • 1 tablespoon salted butter
  • 1 tablespoon olive oil

The Sauce:

  • 3 large egg yolks
  • 3 tablespoons warm water
  • 226 grams salted butter, melted
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons tomato paste
  • 2 tablespoons fresh lemon juice

The Execution

  1. Season both sides of the fillet.
  2. Coat the bottom of a non-stick pan with extra virgin olive oil (i happen to like coconut oil) and turn to medium heat. Add butter. When the oil and butter start to sizzle, add cod fillets and sear two to three minutes. Turn fish over. Tilt the pan and collect butter and oil and, with a spoon, baste your fish. Continue to cook for another two to three minutes. Pro tip – turn when the side that is in contact with the oil turns opaque. You will know that the cod is cooked when it flakes easily when poked with a fork.
  3. Melt the butter. You may use the microwave.
  4. Over a double boil, beat egg yolks and warm water (rule of thumb, 1 tablespoon of water for every egg yolk) until thick and creamy. Look for very soft peaks.
  5. Once the yolks reached the desired thickness, remove from heat. You may place a warm towel under your bowl. Whenever making any kind of emulsion, the addition of fats needs to be gradual – start with a few drops to get the emulsion started.
  6. Continue streaming in butter until it is fully incorporated.
  7. Season with salt and pepper. Add herbs, if desired.
  8. Add tomato paste. Mix to combine.
  9. Finish with lemon juice. Adjust final consistency with a little bit of warm water to lighten the sauce and fluidity. Keep warm over a double boiler until ready to serve.


My name is Len Benoit and I’m the owner/trainer at Fit 1 in Toronto/Etobicoke.  I didn’t invent this delicious #WhatscookinWednesday Keto Pan Seared Cod with Tomato Hollandaise I spied it on, but I will enjoy it right along with the rest of you. If you liked this one then there are a lot of delicious recipes just right for your keto journey.  Check them out.   If you are looking for gyms in Etobicoke or Toronto and want more information about my Women’s and Co-Ed Bootcamp, Youth Sportfit Program, or Personal Training classes, give me a call at 647-776-7776 or visit the website at  Come in for a FREE 7-Day Trial membership if you are friends with one of our members, if not, head on over to the website to learn more about our FREE 1 session mini-session and find out why FIT is right for you!