Cod Liver Salad With Eggs & Cheese Keto Recipe

I like cod liver a lot- it has a unique taste and texture. I mostly eat it as-is. I know that some people really find cod liver not tasty (to say the least). Maybe that’s because it’s very fatty- and the texture is quite different from beef liver for example.


One day, I had this great idea- to make a cod liver salad. I searched for cod liver recipes online- but couldn’t find anything worth making. Eventually, I decided to create my own smoked cod liver recipe – and this cod liver salad was born.

This salad is delicious, easy to make, and very healthy. It’s also perfect for the Keto diet. Try it and you’ll love it!

Canned Cod Liver Is a Superfood!

Canned cod liver is an excellent source of nutrients, providing 45g of fat, 9g of protein, and 3g of carbs per 3.5oz (100g) serving. It is especially rich in Vitamin A, with 5100µg per serving, or 650% of the recommended daily value.


Canned cod liver is also an excellent source of Omega 3 fatty acids, with 10g of EPA/DHA per serving. Additionally, eating cod liver provides decent amounts of iodine, vitamin E, and vitamin B12. Overall, it is clear that canned cod liver is a real super-food.

Some people buy cod liver oil supplements. I think that’s just a waste of money. Why not eat the real thing? Make yourself this cod liver salad- and enjoy the benefits of this amazing food!

Cod Liver Is Perfect For Keto

Many people on the keto diet consume “fat bombs” made from coconut oil, butter, and other high-fat ingredients. That’s how they bump their fat intake up. But did you know that cod liver isalso a great source of healthy fats?

Cod liver is 30-50% fat, and it contains lots of omega-3 fatty acids, which are great for your health. Plus, cod liver is a good source of vitamins A and D, which are both important for a healthy keto diet.

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Cod Fish

So, if you’re looking for a delicious and nutritious way to increase your fat intake on the keto diet, add some cod liver to your menu! This keto cod liver recipe is a great way to get started.

Keto English Toffee
Keto Oreo Cookies
Keto Chicken Nuggets

canned cod liver salad
Canned Cod Liver Salad
Delicious "salad" made from canned cod liver, cheese and eggs. Lots of vitamin A, D and Omega 3.
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5 from 5 votes
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Prep Time: 6 minutes
Cook Time: 2 minutes
Servings: 1 people
Calories: 450kcal
Cost: $4
  • 1 Canned Cod Liver (in its own oil)
  • 3 Eggs
  • Grated Cheese
  • Butter (20 grams)
  • Garlic Powder , Black Pepper
  • Boil water and cook the eggs for 6-7 minutes. Peel the eggs, and then smash them with a fork.
  • While the eggs are still hot, add butter, grated cheese, black pepper, and garlic. Mix and smash everything well.
  • Add the cod liver and a little bit of its oil to the bowl. Smash and mix everything together. Let the salad cool in the refrigerator for at least 30 minutes. Ready to serve!
    canned cod liver saladPin
Have you tried it?

Comment below and let me know what you think of this recipe.

Course Salad
Cuisine American
Keyword cheese, cod liver, fish, salad


Calories: 450kcal

Canned Cod Liver vs. Fresh Cod Liver

In some countries, you can find fresh, raw cod liver – and it’s great. But in most places, you can mainly find cod liver in a can. It’s inexpensive, tastes great, and lasts a very long time (so you can stock up).

Some brands offer smoked canned cod liver. I personally like the smokey taste, but the regular, unsmoked cod liver is also very tasty.

I think that canned cod liver saves you time. You don’t need to clean the liver and cook it – it’s already done, and you don’t lose any nutrients in the process.

In this cod liver recipe I am using canned cod liver, but if you have fresh raw cod liver – go ahead and use it instead. Clean it, and then fry it in the pan.

How To Eat Cod Liver?

Some people, like me, like eating canned cod liver as-is. Others like eating it with cheese. I also heard of people adding it to their omelet (and using the oil in the can). I found that the best way to eat it, is to make a cod liver salad.

Online, there are not too many cod liver salad recipes that are actually tasty. I know because I tried many of them. That’s why I created my own canned cod liver salad recipe. I can tell you for sure, that if you try my recipe once- you will be hooked.

This salad is very easy to make and it only takes a few minutes, but the taste- is amazing. If you are wondering how to eat canned cod liver- this is the recipe for you!

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How Often Can I Eat Canned Cod Liver?

The only “problem” with the canned cod liver is that it’s very high in vitamin A. Vitamin A is a fat-soluble vitamin, meaning it can be stored in the body

Vitamin A can be toxic in high doses, even from real food and not supplements. Most cases of Vitamin A toxicity are from supplements, not real food. But that doesn’t mean you need to eat cans of cod liver all day, every day.

I personally eat 2-3 cans a week without any problems. In order to get an exact answer, you would need to do your own research.

Benefits of Eating Cod Liver vs. Supplements

Cod liver oil supplements are very popular nowadays. The problem with all of them is oxidation. After you use the cod liver in the can, a lot of oil will remain. This oil is exactly what you get in these supplements (of course they filter and “clean” it – but the oil is essentially the same oil).

Try to leave this oil in the refrigerator for a week, and then taste – it will be rancid and disgusting. So how can you expect cod liver in capsules to be fresh – for months? The fact that the capsules prevent air exposure doesn’t completely solve the oxidation issue.

cod liver supplamentsPin

So what I recommend is pouring the leftover oil from the canned cod liver into a glass, covering it, and putting it in the refrigerator. Use it within 24 hours (preferably even less). You can use canned cod liver oil in salads, and even to make an omelet. This oil is high in Vitamin A, Omega 3, and many other micronutrients.


This recipe doesn’t include any mayonnaise, and you won’t miss it because this salad is delicious as is! It contains lots of fat from the cod liver, butter, and cheese. And this is its “secret”. No mayonnaise and still amazing!


Never use store-bought mayonnaise – it’s made from oil like Canola. Vegetable oils are the root cause of the vast majority of metabolic diseases. For millions of years, humans never consumed so much vegetable oil (linoleic acid – c18:2) combined with carbs.

Our body is destroyed by these oils. And that includes olive oil as well! Vegetable oils (the vast majority of them) are very different from oils from the animal kingdom (butter, ghee, beef fat, suet, lamb fat…).


  • If you enjoy onions, consider adding chopped onion to your salad. It will really elevate the dish.

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  • Topping the salad with dill will further enhance its appearance and flavor.
  • Another good idea is to add a tiny bit of liquid smoke (but be sure to mix it well). A tiny drop will do the trick and add some amazing smoked flavors. Too much and the dish will be inedible. I use liquid smoke in many dishes; it‘s natural (but not necessarily very healthy) and easily elevates many dishes.
  • You can try other canned fish liver for this recipe, but cod liver is the best choice because of its high-fat content and texture

22 thoughts on “Cod Liver Salad With Eggs & Cheese Keto Recipe”

    • I ordered the Ican Icelandic Wild Cod Liver on Amazon. First-time buyer of the cod liver. I like it. I had just spread it on hard bread and sturdy chips. Looking forward to trying the recipe here with eggs.

  1. This is similar to polish recipes online.
    Curious if the oil from the can could be used with fresh eggs to make a mayonnaise (then add in the cod livers) for a whipped spread(?)
    Pickled veg on the side..
    *Just would have to find alternative to the instinct of putting it on toast.. Lol.

  2. Was wanting to make a smaller recipe with 1 egg at a time. Can you freeze the smoked cod liver to use later, once the can is opened?

  3. Hi!
    What is the size of one can of cod liver in your recipe?
    Also I wonder, can one keep the remaining salad in the fridge for a day or two, or it has to be eaten on the same day?

  4. 5 stars
    I’m lucky to be along the Pacific Coast and know of a fish monger who works with fishers who fish environmentally. When they catch cod they reserve the livers for people like me! Otherwise its thrown out (silly fools!)

    Fresh cod liver, if you can get it, is divine. Nothing like beef or chicken livers, and certainly not like taking cod liver oil from a bottle which is nasty.

    I like your recipe and what I do with my raw liver is poach it in a lot of butter for 4-5 minutes along with minced medicinal grade garlic (a good source is Allcins Ranch in Idaho) I don’t trust the sourcing of “garlic powder” as its likely from China. Then I cool it and add the rest.

    I sometimes add 1/2 teaspoon of prepared horseradish for fun.

    I make my own mayo from duck or goose eggs and a spoonful of home made lacto fermented mayo adds to the divine-ness! I ferment in 100% glass jars from Probiotic

    When I’m forced to buy canned cod livers I buy the smoked kind. It doesn’t taste very smokey, but it’s absolutely better than the unsmoked canned which someone described is tasting like cat food, which it kind of does.

    Sometimes I put a cod liver pate or your salad (pate is basically your recipe in creamed in a blender) on cucumber or radish slices, but I’m mostly off plants. If I’m in a naughty mood I slather it on gluten free bread from Etalia

  5. I have a can of King Oscar Norwegian cod liver. it says on the can – Must be consumed immediately after opening.

    comments please.


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