Looking for a protein-packed, low-carb salad that comes together in a snap? This Keto Cod Liver Salad is sure to satisfy.
Canned cod liver may not sound glamorous, but it provides a whopping dose of vitamins A and D, omega-3 fatty acids, and protein. Paired with hard boiled eggs, butter, garlic, and cheese, this salad makes for a nutrient-dense, flavorful keto-friendly meal or snack.
Whipping up this salad takes just minutes – simply boil some eggs, mash them up with the rest of your ingredients, and let the flavors meld in the fridge before digging in.
The end result is a lush, protein-rich salad that will keep you full and fueled on your keto diet. So don’t be afraid to give this canned fish a try in salad form. A few bonus health perks along with a mouthwatering flavor make this definitely worth a spot on your keto meal rotation.
👍 Why You’ll Love This Recipe
Packed with Nutrients – This egg and cod liver salad is bursting with beneficial vitamins and minerals. The cod liver provides vitamin A, vitamin D, omega-3 fatty acids, and protein. Meanwhile, eggs boast vitamins, minerals, antioxidants, and protein. Together, they make a nutrient-dense meal.
Satisfyingly Rich – Between the eggs, cheese, cod liver, and its oil, this salad delivers a decadent, rich mouthfeel you’re sure to love. Each creamy, butter-kissed bite melts in your mouth with savory umami flavor.
Keto-Friendly – Sticking to a keto diet? This recipe has you covered. With almost no carbs and plenty of fat and protein, it aligns perfectly with keto guidelines to help keep you in ketosis.
✨ Recipe Ingredients
For this cod liver salad recipe you will need:
- 1 Canned Cod Liver (in its own oil)
- 3 Eggs
- 2.9 oz Grated Cheese (85g)
- 0.7 oz Butter (20 grams)
- Garlic Powder (to taste)
- Black Pepper (to taste)
👨🍳 How To Make
Follow this recipe and make the tastiest cod liver salad ever!
Step 1
Boil water and cook the eggs for 6-7 minutes. Peel the eggs, and then smash them with a fork.
Step 2
While the eggs are still hot, add butter, grated cheese, black pepper, and garlic. Mix and smash everything well.
Step 3
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. Serve and enjoy this delicious canned cod liver salad!
💡Tips
1. Mash Eggs While Hot
To achieve a creamy consistency in your keto cod liver salad, it’s crucial to mash the boiled eggs while they’re still hot. The heat from the eggs helps melt the butter and cheese, creating a smooth base for the salad.
Use a fork to mash the eggs thoroughly, breaking them down into small pieces. Incorporate the butter, grated cheese, black pepper, and garlic powder while the eggs are still warm, allowing them to blend seamlessly into the mixture.
2. Season to Taste
While the recipe calls for garlic powder and black pepper, feel free to adjust the seasonings according to your preferences. Experiment with adding other herbs and spices such as paprika, dill, or chives to customize the flavor to your liking.
Taste the salad as you mix in the seasonings, adjusting the quantities as needed to achieve the perfect balance of flavors.
Keep in mind that a little seasoning can go a long way, so start with small amounts and gradually add more to avoid overpowering the dish.
3. Add Diced Onions
Diced onions can add a delightful depth of flavor and a subtle crunch to your keto cod liver salad.
After dicing the onions, consider briefly sautéing them in a bit of olive oil or butter to mellow their sharpness and enhance their sweetness. This step adds a subtle caramelized flavor to the onions, elevating the overall taste of the salad.
4. Let the Flavors Meld
The suggestion to let the salad cool for at least 30 minutes is important. This ‘rest’ time isn’t just about lowering the temperature; it allows the various flavors to marry and fully develop.
The creaminess of the cheese and butter will intensify, the cod liver flavors will become less pronounced, and the spices will bloom throughout the salad.
Variations
1. Swedish Cod Liver Deviled Eggs- his variation takes the core elements of your recipe and elevates them into a classic appetizer: deviled eggs.
Instead of simply smashing the eggs and cod liver together, you’ll separate the cooked egg yolks and create a creamy filling infused with the cod liver, cheese, spices, and a touch of the cod liver oil. You’ll get a richer texture and the presentation takes on a fun twist.
2. Smoked Cod Liver Salad- If you love a touch of smoky flavor, substituting smoked cod liver for the plain canned version will add a new level of depth and savoriness to the salad.
3. Creamy Cod Liver Salad- For an especially rich and creamy variation, consider adding a dollop or two of sour cream or full-fat plain yogurt to the mixture.
Storage
This cod liver salad should be stored in an airtight container in the refrigerator and consumed within 24 hours.
The cod liver oil will spoil quickly at room temperature. Additionally, the polyunsaturated fats in the cod liver oil can oxidize and become rancid if left out too long.
You’ll Love These Recipes Too
if you liked my cod liver salad recipe, make sure to check out these recipes as well:
Frequently Asked Questions
1. Can I add fresh herbs or other seasonings to this recipe?
Certainly! Fresh herbs like dill, parsley, or chives can be a great addition to enhance the flavor. You can also experiment with other seasonings like paprika or cayenne pepper for a bit of heat.
2. What type of cheese works best in this recipe?
A hard grating cheese like parmesan or pecorino romano works very well to provide a nice salty, umami kick. But you could also use cheddar or another semi-hard cheese depending on your personal preference.
3. Can I use fresh cod liver instead of canned?
Using fresh cod liver is possible, but it requires additional preparation steps, such as cleaning and gently cooking the liver before incorporating it into the salad. Canned cod liver is preferred for convenience and because it’s pre-cooked and seasoned, simplifying the recipe.
Cod Liver is Super Healthy
Cod liver is an incredibly nutritious and often overlooked superfood that should be a regular part of any ketogenic diet. Not only is it high in protein and healthy fats, but it also packs a powerful punch when it comes to vitamins and minerals.
One of the main reasons cod liver is so healthy is its exceptionally high vitamin A content. Just a single 100 gram serving provides a whopping 250% of the recommended daily intake!
Vitamin A plays a crucial role in maintaining healthy vision, boosting immunity, keeping skin and tissues healthy, and helping bone growth. On a low carb diet, vitamin A can be difficult to obtain from plant sources, which makes vitamin A-rich cod liver a perfect solution.
In addition to vitamin A, cod liver is loaded with vitamin D – about 150% of your daily needs in just 100 grams. Vitamin D aids calcium absorption and promotes bone and teeth health, and it may also boost immunity, regulate cell growth, increase insulin sensitivity.
Those following a keto diet are especially prone to vitamin D deficiency since vitamin D is fat soluble. Cod liver’s ample supply of vitamin D delivered in a rich, fatty package makes it ideal for replenishing vitamin D stores on a ketogenic regimen.
The omega-3 fatty acid content is yet another one of cod liver’s numerous bragging points when it comes to health perks. Omega-3s have been shown to fight inflammation, lower blood pressure and heart rate, reduce triglycerides, prevent arrhythmias and strokes, and maybe even improve mood and cognitive function.
Research indicates that the anti-inflammatory effects of omega-3s may also alleviate joint pain associated with arthritis. The omega-3s in cod liver oil are absorbed exceptionally well too.
Turning our attention to minerals, cod liver comes through yet again as a nutritional overachiever. In just one serving, you obtain well over 100% of the recommended intake for vitamin B12 – a nutrient important for red blood cell formation, neurological function, and DNA synthesis and regulation.
Cod liver also delivers huge amounts of the antioxidants selenium and manganese. Other minerals it contains in abundance include phosphorus and iron.
There are so many simple and delicious ways to work this superfood into your keto diet too. Try spreading some on keto crackers or bread for an instant nutrient boost.
Mix it into cooked veggies like spinach, kale or cauliflower rice. You can even use it to top keto-friendly pizza, add richness to soups and stews, or blend it into smoothies and fat bombs. And unlike many fish today, cod liver is low in mercury and other heavy metals, making it safe to enjoy regularly.
I hope you enjoy this simple yet delicious keto cod liver Salad. The combination of creamy cod liver, hard-boiled eggs, and tangy cheese makes for a nutrient-dense, high fat meal that will keep you feeling full.
Be sure to check out more easy keto recipes on our website. Feel free to leave any questions or suggestions you may have in the comments below. We love hearing feedback from our readers!
- 1 Canned Cod Liver (in its own oil)
- 3 Eggs
- 2.9 oz Grated Cheese (85g)
- 0.7 oz Butter (20 grams)
- Garlic Powder (to taste)
- Black Pepper (to taste)
- 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. Serve and enjoy this delicious canned cod liver salad!
Comment below and let me know what you think of this recipe.
Love it !
Canned cod liver on Amazon. Anyone bought?
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.
Try “fish society” if you’re in u.k. i just got 48 cans, which worked out at £2,39 each. Merry munching!
Canned cod liver is delicous. Just make sure to use the left over oil in salads etc..
Great !!!
Hi! Can’t wait to try this 🙂 What kind of cheese do you use?
I use regular yellow cheese. You can try cheddar if you like it.
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.
You can use the oil to make mayonnaise, but from my experience- it oxidizes quickly (and once that happens- the taste is HORRIBLE). So, you have to use it right away…
What is “regular yellow cheese”? Very subjective!
I love cod livers “as is” but I will try this recipe for a change.
Edammer Cheese and similar cheeses
Looks delicious. Isn’t that too much fat for 1 person in one serving?
Also the cholesterol is through the roof.
This salad is high in fat, sure. But who said fat and cholesterol are unhealthy? 🙂
Healthy fats and cholesterol are good for you.
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?
Interesting question… I don’t know for sure, but I think the texture won’t change much.
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 oz. Yes, you can keep it in the fridge for a day.
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 Jar.com
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 Foods.com.
I have a can of King Oscar Norwegian cod liver. it says on the can – Must be consumed immediately after opening.
comments please.
what brand of cod liver do you buy? the can of King Oscar Cod Liver in its Own Oil that I have is 6.67oz / 190g