Healthy Cod Recipes

30 mins to cook, serves 2-3

Ingredients

Seafood

• 2 lbs cod, fillet

Condiments

• 1/4 cup butter or margarine
• 2 TBSP lemon juice

Baking & Spices

• 1/4 cup all-purpose flour
• 1 dash paprika

Directions

1. Cut fillets into serving sizes. Melt butter in saucepan or microwave. Add lemon juice to melted butter.
2. In another dish, mix together flour, salt, and pepper.
3. Dip fish into butter/lemon mix, coating well on all sides.
4. Dip buttered fish into flour mix, coating well on all sides.
5. Place coated fillets in an ungreased baking dish. Drizzle remaining butter mix over fillets. Sprinkle entire dish with paprika.
6. Bake, uncovered in a 350 degree oven for 25-30 minutes. Fish should flake easily with a fork.
7. Garnish with parsley and lemon wedges.

Ingredients

Seafood

• 2 cod fillets

Produce

• 1 cob of corn, cooked
• 1/2 tsp garlic powder
• 2 limes, zest and juice
• 1/2 tsp oregano
• 1 tsp parsley, dried

Pasta & Grains

• 1 cup brown rice, cooked

Baking & Spices

• 1/4 tsp black pepper, freshly ground

• 1/8 tsp cayenne pepper

• 1/2 tsp chili powder

• 1 tsp paprika

• 1/4 tsp salt

Oils & Vinegars

• 2 TBSP olive oil, extra-virgin

Nuts & Seeds

• 1/4 tsp cumin

Dairy

• 1 TBSP butter, unsalted

Directions

1. In a small bowl combine all of the spices and mix well. Using 1 tablespoon of olive oil, brush the cod fillets and then rub the fillets with the spice mixture. You will use the entire rub so make sure to coat them very well. Refrigerate the cod filets for at least 30 minutes, or up to 12 hours.
2. Preheat the oven to 450º. Place the cod fillets on a foil-lined baking sheet and roast in the oven for 10-12 minutes—the fish will flake easily and be opaque throughout when it’s cooked through
3. Meanwhile, in a small sauce pot, melt the butter with the remaining tablespoon of olive oil. Add in the lime zest and juice and swirl the pan to mix. Serve the cod on top of brown rice and corn, if desired, and top with the lime butter.

10 mins to make, gluten-free, paleo

Ingredients

Seafood

• 1 1/2 lbs cod, fresh or frozen

Produce

• 1/4 tsp garlic powder
• 3 lemon, slices
• herbs

Baking & Spices

• 3/4 tsp paprika
• 1/4 tsp pepper, ground
• 1/2 tsp salt

Dairy

• 6 TBSP butter, unsalted

Directions

1. Stir together ingredients for seasoning in a small bowl.
2. Cut cod into smaller pieces, if desired. Season all sides of the cod with the seasoning.
3. Heat 2 TBSP butter in a wide skillet over medium-high heat. Once the butter melts, add cod to skillet. Cook 2 minutes.
4. Turn heat down to medium. Turn cod over, top with remaining butter, and cook for another 3 to 4 minutes. Butter will completely melt and fish will cook through. Don’t overcook the fish, or it will become mushy and completely fall apart.
5. Drizzle cod with fresh lemon juice. Serve immediately.

50 mins to make, serves 2-3, gluten-free

Ingredients

Seafood

• 1 lbs cod fillets, white

Produce

• 1 basil, fresh

• 1 lemon

• 3 oranges

Baking & Spices

• 1 tsp brown sugar, light
• 1 salt and black pepper

Oils & Vinegars

• 1/2 cup olive oil

Dairy

• 2 TBSP butter, unsalted

Directions

1. Lay the cod fillets in a shallow pan or baking dish.
2. Zest 1 orange and 1 lemon and add zest to the fish.
3. Squeeze the juice from the orange and lemon you just tested and add to ¼ cup of the olive oil.
4. Whisk together and pour over the fish. Cover and let marinade for at least 30 minutes.
5. Preheat the oven to 250 degrees F.
6. In a large oven safe saute pan heat the remaining ¼ cup olive oil until hot.
7. Carefully shake the excess marinade from the fish saving it and drop the fish into the pan.
8. Cook over a medium heat for about 4 minutes and then flip and repeat on the other side.
9. Season the fish with some salt and black pepper.
10. Place the fish into the oven to keep warm while you make the sauce.
11. In another smaller pan, melt the butter and add the sugar and remaining leftover marinade from the fish.
12. Add the juice of the remaining two oranges to the pan.
13. Bring to a boil whisking regularly until the sauce has thickened slightly and reduced.
14. Add about ¼ cup of finely shredded basil leaves to the sauce.
15. Taste and adjust the seasoning if necessary.
16. Bring the fish from the oven and pour the thickened sauce over it.
17. Add more basil if desired and serve over rice or quinoa.

1.5 hrs to make, serves 4-6, gluten-free

Ingredients

Seafood

• 2 lb cod fillets

Produce

• 2 TBSP basil, fresh

• 2 TBSP garlic

• 1 TBSP parsley, fresh

• 1/2 red onion

• 1 yellow squash, small

• 1 zucchini, small

Baking & Spices

• 1 12 oz. jar red peppers, whole roasted
• 2 salt and pepper

Oils & Vinegars

• 3 TBSP olive oil

Dairy

• 1 1/4 cup light cream
• 1/4 cup parmigiano-reggiano cheese, grated

Directions

1. In a medium skillet over medium heat, cook peppers, garlic, and basil in olive oil for 10 minutes, stirring occasionally, until flavors come together.
2. Transfer the pepper mixture to a food processor and puree until smooth.
3. Return the mixture to the same skillet and bring to a simmer; stir in cream, cheese, and season with salt and pepper to taste; simmer for 5 minutes, stirring; set aside.

Cod + Veggies

1. Layer the veggies on a bottom of a large baking dish (about size of 9X13 maybe a little smaller- I used a round baking dish). Season lightly with salt and pepper. Top with single layer of cod fillets; season the cod with salt/pepper and sprinkle with fresh parsley.
2. Pour the red pepper sauce over the cod and veggies.
3. Bake, uncovered in a 350F oven for 30-40 minutes until the fish is flaky and veggies are tender.
4. Sprinkle with fresh chopped parsley. Serve immediately.

20 mins to make, serves 4

Ingredients

Seafood

• 4 (8 ounce) alaskan cod fillets

Produce

• 1/4 cup basil, fresh
• 2 garlic cloves
• 1 large emon, juice and zest
• 1/4 cup parsley, fresh

Baking & Spices

• 1/4 tsp black pepper
• 1/2 tsp paprika
• 3/4 tsp sea salt, fine

Oils & Vinegars

• 1 TBSP olive oil

Bread & Baked Goods

• 1 cup Panko breadcrumbs, whole wheat

Dairy

• 1/3 cup Greek yogurt, full-fat
• 3 TBSP parmesan cheese, grated

Directions

1. Preheat the oven to 400 degrees F. Line a large baking pan with parchment paper; set aside.
2. In a small bowl combine the olive oil and breadcrumbs, toss well to coat them evenly in the oil; set aside.
3. In a medium-sized bowl combine the Greek yogurt, Parmesan, parsley, basil, garlic, lemon zest, salt. paprika, and pepper. Spoon the yogurt mixture on the tops of each fillet and spread it around with the back of the spoon, then press the panko crumb mixture on top of each fillet.
4. Place fillets on prepared baking dish, crust-side up.
5. Bake until firm, about 12-15 minutes, depending on the thickness of the fish. Serve with reserved lemon juice.

Ingredients

Seafood

• 4 salmon, skinless fillets

Produce

• 4 cloves garlic

• 1/4 tsp ginger, fresh

• 1 scallions

Condiments

• 3 TBSP honey
• 4 TBSP soy sauce, low-sodium

Baking & Spices

• 1 tsp arrowroot powder

• 1/4 tsp Bblack pepper, cracked

• 1/4 tsp Sea salt

Oils & Vinegars

• 2 TBSP grapeseed oil

• 2 TBSP Rice vinegar

Other

• 2 TBSP Sambal oelek (chili paste)

Directions

1. Combine all ingredients (except for fish) in a medium-sized airtight mixing bowl. Add cod and marinate for 24 hours. If possible, flip half way through marinade time to allow even flavor distribution.
2. Preheat oven to 450 degrees F; prepare a baking sheet with parchment paper. Remove cod from marinade and bake on the center rack for 7-9 minutes, until cod is opaque and flakes easily.

15 mins to make

Ingredients

Gluten free

Seafood

• 4 (7-ounce) skinless cod, skinless fillets

Produce

• 2 garlic clove, large
• 2 plum tomatoes, large
• 2 tsp shallots
• 1 1/2 TBSP thyme

Condiments

• 2 TBSP lemon juice, freshly squeezed

Baking & Spices

• 1 pepper, freshly ground
• 1/2 tsp red pepper flakes
• 1 salt

Oils & Vinegars

• 2 TBSP canola oil

Dairy

• 1/2 cup butter, unsalted

Directions

1. Prep the fish: Use a paper towel to pat the fish dry on both sides. Sprinkle the top of the fish generously with salt and pepper.
2. Warm the olive oil in a skillet over medium-high heat. Put the fish, seasoned-side down, in the pan. Cook the fish for 2 minutes without moving it. When ready to flip, it should also release fairly easily from the pan using a fish spatula. Flip and cook for an additional 2 minutes. Remove fish and set aside.
3. In the skillet- Add shallots, tomatoes, garlic and thyme cook for 1 minute. Add butter and lemon juice. Add fish and cook for about 6-8 minutes. Check center to ensure tat the fish is no longer opaque.
4. Serve immediately: Serve the fish while still hot from the pan with any finishing garnishes. White fish can often be very flakey after cooking; don't worry if it flakes apart a bit as you serve it.