Keto Cod Liver Recipe

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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Cod liver is a highly nutritious food. It is rich in omega-3 fatty acids, which help reduce inflammation. It is also a good source of vitamin A, a powerful antioxidant that can help reduce inflammation and improve your eye health. 

However, most people don’t have much experience eating or preparing it. 

While some people might not find it appealing, another common reason keeping people from eating it is that they don’t know how to cook it. Or most importantly, how to make it taste good. 
If you are curious about the health benefits of this food and looking for ways to incorporate it into your diet, this is the article for you. 

The best thing about this recipe is that it’s quick and easy. It takes a total of 20 minutes: 10 minutes to prepare, and 10 minutes to cook. 

In this article, you will find the best keto cod liver recipe to try and add a good dose of omega-3 to your diet. 


Keto cod liver ingredients

  • 4 oz of cod liver
  • 2 hard-boiled eggs
  • 1 tbsp of fresh dill
  • 2 tbsp of chopped green onion
  • 1 cup of arugula 


Nutrition facts

One of the benefits of this recipe is that it is simple to make and is packed with nutrients. 

A common drawback of a ketogenic diet is that it increases the risk of nutritional deficiencies, so this food can help you achieve a healthy balance. 

You get a meal packed with nutrients by adding high-quality foods like cod liver, eggs, and non-starchy vegetables. 

Some of the nutrients you get from this food are:

  • Vitamin A. It can help support your eye health and is a powerful antioxidant that can help reduce inflammation in your body. 
  • Omega-3 fatty acids. These help reduce inflammation in your body. 
  • Selenium. It can help boost your immune system 
  • Niacin. It helps convert the food you eat into usable energy in the body. 

Serving size: one salad

  • Calories: 599
  • Fat: 53.4 g
  • Net carbs: 5.7 g
  • Total carbs: 7.7 g
  • Fiber: 2.0 g
  • Protein: 24.6 g

Here is the breakdown of the recipe for keto cod liver salad. 

Ingredient Calories Fat (g) Net carbs (g) Carbs (g) Fiber (g) Protein (g)
4 oz cod liver 428 42.8 2.0 2.0 0.0 10.2
2 large eggs 143 9.5 0.7 0.7 0.0 12.6
1 tbsp fresh dill 20 1.0 2.2 3.6 1.4 1.1
2 tbsp green onion 3 0.0 0.4 0.6 0.2 0.1
1 cup arugula 5 0.1 0.4 0.8 0.4 0.6
TOTAL 599 53.4 5.7 7.7 2.0 24.6


This recipe makes a perfect lunch or dinner when following a ketogenic diet. It only has 5.7 g of net carbs, it has a good quantity of protein (24.6 g), and it gives you high-quality fats.



  1. Boil the eggs and make sure they are thoroughly cooked. 
  2. Chop the green onion and the fresh dill. 
  3. Peel the eggs and cut them into pieces. 
  4. Grab a salad bowl, and add the eggs, dill, green onions, and arugula. 
  5. Chop the cod liver oil and place it in the salad bowl. 
  6. Mix it up with a fork to combine all the ingredients. 


Keto cod liver recipe tips and tricks

There are several ways you can modify this recipe. Here are some tips and tricks you can try to have more variety or increase the meal’s nutrient value. 

  • Add some lemon. If you want the dish to be a little bit more acidic, you can add a couple of drops of lemon juice. This can make the dish a little bit more fresh. 
  • Add other vegetables. You can also include other varieties of vegetables like carrots, tomatoes, or mushrooms. The more color you add to the dish, the more nutrients it will have. 
  • Add some olive oil. If you need extra calories or are not close to reaching your fat intake, you can try adding olive oil or avocado oil. This can increase the content of calories and healthy fats. 
  • Add some spices. You can also add a little bit more spice to the salad. Try adding some turmeric or cayenne pepper to spice up your salad. A bit of salt and pepper can punch it up a bit, too.


How to store

To store it, put it in an air-tight glass container. This will keep the arugula and the cod liver as fresh as possible. 

To avoid getting the arugula soggy, it’s best to keep the arugula separate until you are going to eat it. 

If you store it in the fridge, it can last 3–5 days.




Yes, it’s high in omega-3 fatty acids, which help reduce inflammation. It is also a good source of vitamin A, a powerful antioxidant, and can also improve your eye health. Finally, it provides a good source of protein, which is essential to keeping your muscle mass. 

However, this food is not suitable for pregnant women due to the very high amount of vitamin A. Preformed vitamin A is teratogenic, meaning that it increases the risk for birth defects.

Yes, if you don’t like this food or if you want to have some variety, you can replace it with salmon. Salmon is another great source of omega-3 fatty acids. You can also add some flax seeds or hemp seeds to boost the content of omega-3 if you end up replacing cod liver with another protein (like chicken). 

Yes, you can have it in a can. Make sure to read the nutrition label to check the amount of sodium it contains. Hopefully, it has less than 150 mg of sodium per portion size. You can have it in oil and use that oil to add some more flavor to the salad. 

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It’s a type of fish oil that’s sold as a supplement in liquid or pill form. The oil is derived from the fish’s liver, so when you eat it you are also consuming the oil.


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