best cod recipes healthy

by Norbert Christiansen Published 1 year ago Updated 5 months ago

What are some healthy ways to cook cod?

Sizzling Cod With Confetti Vegetable Salad

  1. With a sharp knife, cut corn kernels off the cob. Coat a large grill pan with cooking spray, and heat over medium-high heat. ...
  2. Sprinkle cod fillets evenly with salt and pepper. Coat skillet again with cooking spray, return to medium-high heat, and add fish. ...
  3. To serve, place 1/2 cup fresh spinach on each plate. ...

What are the best Cod recipes?

The 20 BEST Cod Recipes

  1. Fish and Chips. We’re staring this list with a true classic… Fish and Chips! ...
  2. Cornmeal Fried Cod. Here’s another great fried cod recipe… Southern style! ...
  3. Blackened Cod Tacos. ...
  4. Garlic Butter Baked Cod. ...
  5. Greek Sheet Pan Cod. ...
  6. Caribbean Style Curried Cod. ...
  7. Bacalao a la Vizcaina. ...
  8. Cod Lettuce Wraps. ...
  9. Blackened Cod. ...
  10. Fish Masala. ...

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What is the best way to make cod?

  • CUT COD: Keep the cod whole (and cook an extra minute), or cut into smaller pieces. Season all sides of the cod.
  • COOK COD: Heat 2 Tbsp butter in a large skillet over medium-high heat. Add cod to the melted butter and cook 2 minutes. ...
  • SERVE: Drizzle lemon juice over cod and top with fresh cilantro or parsley before serving.

What is the best way to bake Cod?

Some of the best ways to cook cod at home include:

  • Steaming over seasoned liquid
  • Poaching in water or broth
  • Quickly stir-frying with vegetables
  • Pan searing on the stove top
  • Broiling in the oven
  • Breading and deep-frying


What is the best way to cook a piece of cod?

2:309:44How to Perfectly Cook Cod 3 Different Ways - YouTubeYouTubeStart of suggested clipEnd of suggested clipIf your fillets are a little bit thinner say exactly half an inch go two and a half minutes if they'MoreIf your fillets are a little bit thinner say exactly half an inch go two and a half minutes if they're even thinner than that go about two minutes. Per.

Which cod is healthiest?

Cod is a good alternative to meat and is packed with healthy proteins. Pacific cod is lower in calories compared to Atlantic cod. Pacific cod has 82 calories per 100 grams while Atlantic cod contains 105 calories.

What can you eat on cod diet?

What To Serve With Cod Fish – 30 Side DishesWhite-fleshed cod on a small serving plate.Raw cod on a cutting board.Asparagus and arugula salad plate.Avocado lime rice.Baby potatoes in parsley sauce.Low-carb braised artichokes with pancetta, thyme, and shallots.Brussels sprouts with bacon on a serving plate.More items...•

Is cod a healthy choice?

Nutrition. Cod is a low-fat source of protein, making it an excellent choice for people who would like to reduce their fat intake and improve their heart health. Cod also contains a significant amount of iodine, which is an important mineral for thyroid function.

Is cod good for weight loss?

Nonetheless, cod is nutrient-dense, meaning that it contains many beneficial nutrients in relatively few calories. Thus, lean fish like cod can still promote good health and may even be weight-loss-friendly ( 14 , 15 ). As mentioned previously, cod is also a good source of high-quality protein ( 3 , 16 ).

Is cod healthier than salmon?

Salmon are more nutritious than cod, but their fillets are also filled with more fats and calories. Salmon is healthier because it has omega-3 fatty acids, vitamin B, potassium, and many other vitamins and nutrients. Cod is leaner than salmon, and it is less calorie dense.

Is cod fish unhealthy?

Cod is a highly nutritious food. It is a rich source of protein, omega-3 fatty acids, vitamins, and minerals. It is also low in calories and contains very small amounts of fat. It is generally safe to eat in moderate amounts.

Is cod a dirty fish?

Worms - the reason the Scots historically never ate cod, 'a dirty fish', best left for the English - don't appear in the cod's flesh, because the fish aren't feeding off the bottom. Double nets are used, keeping the seals away from the fish and thus preventing them being tempted to try and break them.

Can I eat cod everyday?

But, experts say, eating seafood more than twice a week, for most people, can be healthful. “For most individuals it's fine to eat fish every day,” said Eric Rimm, a professor of epidemiology and nutrition and director of cardiovascular epidemiology at the Harvard School of Public Health.

Is frozen cod as good as fresh?

A 2016 study funded by the National Fish and Wildlife Foundation that tested consumer preferences for fresh black cod and coho salmon vs. frozen (both bought at retail) found that the frozen fish, simply baked, were both rated superior or equal to their fresh counterparts.

What is the healthiest fish to eat?

6 of the Healthiest Fish to EatAlbacore Tuna (troll- or pole-caught, from the US or British Columbia) ... Salmon (wild-caught, Alaska) ... Oysters (farmed) ... Sardines, Pacific (wild-caught) ... Rainbow Trout (farmed) ... Freshwater Coho Salmon (farmed in tank systems, from the US)

Why does cod fish have worms?

Fish get these worms as part of their underwater food chain. Marine mammals eat infected fish, excrete their larvae, which are eaten by shrimp and other small animals, which are in turn eaten by the fish, where they develop into the worms, like the one you saw in your cod.

Low-Fat Spice-Rubbed Cod

A mixture of paprika, cumin, coriander, and turmeric add lovely spice to naturally low-fat cod fillets. Finish with a squeeze of lemon, or serve with fresh-cut lemon wedges on the side.

Cornflake-Crusted Baked Cod

Cod is frequently battered and deep-fried, but it's not the healthiest option. Try topping cod fillets with a crispy cornflake crust and baking them instead. You'll achieve similar texture and flavors with a fraction of the fat content.

Creamy Fish Chowder

Creamy fish chowder has all of the flavor and creamy texture you'd expect from a seafood soup without the calories. Instead of calling for heavy cream or half-and-half, the recipe uses milk and a simple roux. For an even lighter dish, use low-fat milk.

Grilled Onion-Butter Cod

Grilled until perfectly smoky and flaky, cod fillets are topped with an onion-butter sauce for a tasty main dish. You can swap some or all of the butter for extra-virgin olive oil to make this grilled cod recipe even healthier.

Easy and Delicious Thai Fish Curry

A fragrant and flavorful Thai fish curry is a meal your family won't soon forget. Full of vegetables and aromatics along with healthy fish like cod, it's a one-dish meal. Use low-fat coconut milk to reduce the fat in the recipe, and try serving with brown rice or quinoa for extra nutrition.

Easy Provencal Fish

Ready in just 30 minutes, Provencal fish is inspired by the simple but flavorful cuisine of Southern France. A hearty sauce of tomato, onion, bell pepper, and plenty of garlic pairs nicely with the tender fish. Use high-quality olives and drizzle with good olive oil before serving.

Parmesan Crusted Baked Fish

Crisp and flaky, Parmesan-crusted baked fish is infinitely more hands-off than fried fish and lower in calories and fat, too. This recipe is easily halved or doubled and is fun to serve with oven fries for a take on fish and chips.

When you're looking for a nutritious dinner, it's hard to beat these healthy cod recipes. Find delicious ideas for soups, bakes, tacos and more

When you're looking for a nutritious dinner, it's hard to beat these healthy cod recipes. Find delicious ideas for soups, bakes, tacos and more.

Lemon-Parsley Baked Cod

After trying a few healthy cod recipes, this was the first fish recipe that got two thumbs up from my picky meat-only eaters. The tangy lemon gives the cod fish some oomph. —Trisha Kruse, Eagle, Idaho

Cod with Sweet Peppers

This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. —Judy Grebetz, Racine, Wisconsin.

Air-Fryer Fish and Chips

Looking for an easy air-fryer recipe? Try my simple fish and chips. The fish fillets have a fuss-free coating that’s healthier than the deep-fried kind, but just as crunchy and golden. Simply seasoned, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado

Cod and Asparagus Bake

The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you’d like. —Thomas Faglon, Somerset, New Jersey

Grilled Fish Sandwiches

I season these fish fillets with lime juice and lemon pepper before grilling them. A simple honey mustard-mayonnaise sauce puts the sandwiches ahead of the rest. —Violet Beard, Marshall, Illinois

Fantastic Fish Tacos

Searching for a lighter alternative to traditional fried fish tacos, I came up with this crispy, crunchy entree. It’s a hit with friends and family. —Jennifer Palmer, Rancho Cucamonga, California

Copycat Red Lobster Nantucket Baked Cod

"A simple, yet flavorful, baked cod perfectly seasoned and topped with tomato slices and Parmesan!"

Cod With Spiced Red Lentils

"Great combination of flavors. I love the taste of cumin seeds and coriander with the lentils."

Lemon Baked Cod

"We love this recipe! It went together very quickly and tasted like a dish from a high-end restaurant. The lemon & butter mixture gave it a slightly rich flavor, & the flour coating on the fish helped thicken the sauce."

Caramelized Nectarines over Baked Cod

"I followed the recipe to the letter even though I was skeptical of adding nectarines. It was superb and all done in less than 30 minutes. A household favorite from the first try!"

Fried Salt Cod

"Never had this kind of cod before. It was crunchy, delicious, and smelled so good while it was frying! My husband especially enjoyed it."

Spicy Baked Cod

"So easy to make a dinner for one! Only needed 90 seconds in my microwave. I also added a squirt of fresh lemon juice."

Tomato-Crowned Cod

"This was definitely a very tasty and attractive dish that looks like you put a lot of effort into it, but truly is just "fast and easy."


You'll only need a few simple ingredients to make this baked cod recipe. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:


How to bake cod in the oven? It's so easy! Scroll down to the recipe card for detailed instructions. Here are the basic steps:

Expert tip

Lean white fish such as cod can dry out easily. Basting the fish with a tasty sauce and baking just until done ensures a tender, succulent, flavorful fish.

Variations and substitutions

I love this recipe as is and almost always make it as written. But in case you'd like to vary the basic recipe, here are a few ideas for you:

Serving suggestions

This recipe makes some wonderful buttery sauce, so make sure you serve it with the sauce. You might want to serve the fish fillets on top of something that would absorb the sauce, such as cauliflower rice.

Storing leftovers

You can keep the leftovers in the fridge, in a sealed container, for up to 3 days. Reheat them very gently - you don't want them to dry out. It's best to reheat them in the microwave, covered, on 50% power.

Baked Cod Recipe, From Fresh or Frozen

Delicious, moist and tender baked cod is topped with a wonderful lemony, buttery topping. The topping is mild enough so that it doesn't overpower the delicate fish.

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