Citrus Crusted Cod {paleo, nut, dairy & gluten free}

By , On June 24th, 2016, In: Candida, Dairy Free, Egg Free, FreeDiet™- phase 1, FreeDiet™- phase 2, Lunch/Dinner, Nut Free, Paleo/Grain Free

4 Servings ~ 20
Home » Candida » Citrus Crusted Cod {paleo, nut, dairy & gluten free}


  • 4 pieces of Cod
  • juice of a lemon
  • 1/4 c. coconut flour
  • 1/2 tsp. pink Himalayane sea salt
  • 3 tbsp onion flakes
  • 3 tbsp. coconut oil
  • extra oil for pan

This might just be the shortest post I ever wrote….. I guess I wanted to keep with the theme because this recipe calls for a meager amount of simple ingredients and a few minutes of your time!

I hope this recipe has you coming back for more because if your anything like me, I just love it when a recipe has only a handful of ingredients and has you in and out of the kitchen in a jiffy!

This Citrus Crusted Cod is sensational and I am not exaggerating, really! I know many bloggers rave about their recipes, and I am no exception but to the contrary I love simple, scrumptious and healthy food!



You can use lemon or orange for this recipe but if you are doing the FreeDiet™ you will need to stick with lemon as orange is not in the first phase. Also, using the onion flakes is key to the crispy and flavorful texture of this UN-breaded fish!



In the picture below, I used my Creamy Chive & Garlic Dressing!  I had a thought as I put that tender and flavorful bite of fish in my mouth {and yes the best part of my job is eating the goods} that it reminded me of the days as a child when  I would eat fish and chips with all the tarter sauce!

Eating the fish without the dressing is still delicious but the dressing gives it that extra appeal and flare of a gourmet meal that took under a half hour to make!  So I will bid you farewell and keep true to my word {for little words} and stop gabbing in this post so you can get cooking!


5.0 from 1 reviews
Citrus Crusted Cod {paleo, nut, dairy & gluten free}
Prep time
Cook time
Total time
Serves: 4
  • 4 pieces of Cod
  • juice of a lemon
  • ¼ c. coconut flour
  • ½ tsp. pink Himalayane sea salt
  • 3 tbsp onion flakes
  • 3 tbsp. coconut oil
  • extra oil for pan
  1. Soak fish in lemon juice flipping it on each side.
  2. In a large frying pan heat 3 tbsp coconut oil on medium.
  3. In a bowl blend coconut flour, salt and onion flakes.
  4. Place piece of fish in flour mixture and press mixture into each side.
  5. When you see arcs on the side of pan or the oil sizzles place coated fish pieces in.
  6. Let each piece cook and brown for a few minutes each side.
  7. Try not to peek as moving fish will make coating fall off if it is not ready.
  8. When fish seems firm and edges are nicely brown flip each piece gently.
You can use any white fish but this recipe works best with thinner fillets. The onion flakes are key to this recipe. If you can not find Simply Organic brand onion flakes you can use another brand as long as it is just onion flakes and not a bunch of icky preservatives. Another "citrus" twist on this fish is using the juice of an orange instead of lemon. If you are doing the Free Diet you will need to use lemon verses the orange {for the first phase}. You certainly can add any other spices you like. We have used cayenne, orange flakes, and paprika. Also, I have made my Creamy Chive & Garlic Dressing to dip this fish in for that extra gourmet touch {link is in post}. It is not necessary to make dressing but super simple and oh so good! Please use wild caught fish and organic ingredients when you can.


With a Spoonful of Health,


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4 Comments on "Citrus Crusted Cod {paleo, nut, dairy & gluten free}"

  1. Diana June 16, 2021 at 9:42 pm - Reply

    I can only say… WOW!
    I was very skeptical about the mix of coconut & onion and while cookimg the cod I was staring to doubt my choice of recipe… boy, was I wrong! The result is AMAZING! Perfectly balanced crust with a lemony cod underneath is just undescribable! Even my fussy 6 year old ate it all and sais it was the best fish she’d ever eaten! Will become one of our regular dinners & we eat it with corn on the cob, which pairs it perfectly! Thank you, thank you, thank you!

    • Dawn Rofrano July 13, 2021 at 8:11 pm - Reply

      Diana thank you so much for sharing this with me! I’m honored your 6 year old is now a fan of fish!! The good fats are so important for our brain and especially development at that age!

  2. Lynda Hedges February 5, 2023 at 8:55 am - Reply

    Many folks r allergic to coconut and does that include coconut oil for cooking
    Purposes. 561 310 7044

    • Dawn Rofrano July 3, 2023 at 11:33 am - Reply

      Lynda that is a great question and generally it depends on the level of sensitivity. Some of our patients that have had food sensitivity testing we can see how severe it is or what part of the coconut perhaps. Generally, if they have a sensitivity to coconut, we have patients omit all forms from their diet for a few months but at least on phase 1 if it is low for a month to help reduce inflammation. You can always use ghee or avocado oil just be sure it is pure avocado oil as many companies use a blend of cheaper oils and sell it as avocado oil. instead of coconut flour you can use cassava flour but if you are doing the FreeDiet and on phase one you would avoid that starchy flour and instead could use finely chopped nuts.

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