Are you tired of the same old cod recipes? Look no further! Cod is a lean protein that’s packed with nutrients, and when prepared with bold flavors and fresh ingredients, it can be truly delicious. From classic baked cod to spicy Cajun blackened cod, we’ve got 20 flavorful healthy cod recipes to spice up your seafood game.
In this article, we’ll explore the world of cod cuisine, highlighting a variety of cooking methods and flavor profiles that are sure to please even the most discerning palates. Whether you’re in the mood for something light and refreshing or hearty and comforting, we’ve got a cod recipe that’s perfect for you.
Lemon Herb Baked Cod
Moist and flaky cod gets a burst of citrusy flavor from lemon zest, juice, and fresh herbs. This easy-to-make recipe is perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, zested and juiced
– 1/4 cup olive oil
– 4 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, mix together lemon zest, lemon juice, olive oil, parsley, dill, salt, and pepper.
5. Brush the mixture evenly over each cod fillet.
6. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Garlic Butter Cod with Asparagus
This recipe combines the rich flavors of garlic butter and lemon with the delicate taste of cod, served alongside a crisp and tender asparagus accompaniment. A simple yet impressive dinner option for any occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp unsalted butter, softened
– 3 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– Salt and pepper to taste
– 1 lb fresh asparagus, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together butter, garlic, and lemon juice.
3. Place cod fillets on a baking sheet lined with parchment paper.
4. Brush the garlic butter mixture evenly over both sides of the cod.
5. Season with salt and pepper to taste.
6. Roast in the oven for 12-15 minutes or until cooked through.
7. Meanwhile, toss asparagus with a pinch of salt and pepper.
8. Place asparagus on a separate baking sheet lined with parchment paper.
9. Roast in the oven alongside cod for an additional 10-12 minutes or until tender.
Cooking Time: 25-30 minutes
Mediterranean Style Grilled Cod
Savor the flavors of the Mediterranean with this easy and delicious grilled cod recipe, featuring a zesty lemon-herb marinade and a hint of warm spices.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1 tsp paprika
– Salt and pepper to taste
– Fresh parsley leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, paprika, salt, and pepper.
3. Place cod fillets in a shallow dish and pour marinade over them. Let it sit for 15-20 minutes.
4. Remove cod from marinade and place on the grill.
5. Cook for 4-6 minutes per side or until flaky and cooked through.
6. Serve immediately, garnished with fresh parsley leaves.
Cooking Time: 12-16 minutes
Cod en Papillote with Cherry Tomatoes
Experience the flavors of France with this easy and elegant Cod en Papillote recipe, paired with sweet cherry tomatoes. This moist-heat cooking method ensures a tender and flaky fish dish.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 lb cherry tomatoes, halved
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 lemon, sliced
– 1 tsp dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a large piece of parchment paper with olive oil.
3. Place a cod fillet in the center, leaving a 1-inch border around it.
4. Top the fish with cherry tomatoes, garlic, lemon slices, and thyme.
5. Season with salt and pepper to taste.
6. Fold the parchment paper over the filling, creating a sealed package.
7. Repeat with remaining ingredients.
8. Bake for 12-15 minutes or until the fish is cooked through.
9. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 12-15 minutes
Spicy Cajun Blackened Cod
This spicy cajun blackened cod recipe is a flavorful twist on traditional blackening seasoning, with the added kick of cayenne pepper. Perfect for those who like a little heat in their meals.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 1/4 tsp cayenne pepper
– 1/4 cup butter, melted
– 2 lemons, cut into wedges (for serving)
Instructions:
1. Preheat oven to 400°F.
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, onion powder, and cayenne pepper.
3. Place the cod fillets on a baking sheet lined with parchment paper.
4. Sprinkle the spice mixture evenly over both sides of the cod.
5. Dot the top of each fillet with melted butter.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
7. Serve hot with lemon wedges.
Cooking Time: 12-15 minutes
Healthy Cod Tacos with Avocado Salsa
This recipe combines the flavorful and nutritious benefits of cod with the creamy delight of avocado salsa, all wrapped up in a crispy taco shell. With just 20 minutes of cooking time, you can enjoy a delicious and healthy meal.
Ingredients:
– 1 pound cod fillet
– 1/2 cup lime juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8 corn tortillas
– Avocado salsa (see below)
– Optional toppings: diced tomatoes, shredded lettuce, diced avocado
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. Place cod fillet on the sheet and season with lime juice, olive oil, garlic, cumin, salt, and pepper.
3. Bake for 12-15 minutes or until cod is cooked through.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by placing cod on tortillas and topping with avocado salsa and desired toppings.
Avocado Salsa:
– 2 ripe avocados, diced
– 1 lime, juiced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– Salt to taste
Combine all ingredients in a bowl and stir until smooth. Serve with cod tacos.
Cooking Time: 20 minutes
Cod and Quinoa Bowl with Lemon Dressing
This Cod and Quinoa Bowl with Lemon Dressing is a light and refreshing meal that combines the flavors of Mediterranean cuisine with the comfort of a hearty bowl. Flaky cod, nutty quinoa, and tangy lemon dressing come together to create a dish that’s perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 1 pound cod fillet
– 1 cup quinoa
– 2 cups water
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Season cod with salt and pepper. Place on a baking sheet lined with parchment paper and drizzle with olive oil. Bake for 12-15 minutes or until cooked through.
4. In a small bowl, whisk together lemon juice and garlic.
5. To assemble the bowls, place cooked quinoa at the bottom, followed by the cod, and finish with the lemon dressing spooned over the top.
Cooking Time: 25-30 minutes
Pan-Seared Cod with Mango Salsa
Elevate your seafood game with this refreshing and flavorful recipe, combining the tender flakiness of cod with the sweetness of mango salsa. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 ripe mangos, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and minced
– 2 tablespoons fresh cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
– Cooking oil for pan-searing
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Season the cod fillets with salt and pepper.
3. Pan-sear the cod in a hot skillet with cooking oil for 2-3 minutes per side, or until cooked through. Transfer to the oven and bake for an additional 5-7 minutes.
4. Meanwhile, combine mango, red onion, jalapeño, and cilantro in a bowl. Squeeze lime juice over the top and stir to combine.
5. Serve the pan-seared cod with the mango salsa spooned over the top.
Cooking Time: 15-20 minutes
Coconut Curry Cod with Jasmine Rice
Experience the flavors of tropical paradise with this aromatic and flavorful dish, featuring succulent cod cooked in a rich coconut curry sauce served over fluffy jasmine rice. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 can coconut milk
– 2 tbsp curry powder
– 1 tsp grated ginger
– 1/2 tsp ground cumin
– 1/4 tsp turmeric
– 1/4 tsp cayenne pepper
– Salt and pepper, to taste
– 2 cups jasmine rice
– 2 cups water
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook jasmine rice according to package instructions using 2 cups of water.
3. In a large skillet, combine coconut milk, curry powder, ginger, cumin, turmeric, and cayenne pepper. Bring to a simmer over medium heat.
4. Add cod fillets and cook for 3-4 minutes per side, or until cooked through.
5. Serve cod with jasmine rice and garnish with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Cod Ceviche with Lime and Cilantro
This refreshing recipe combines the flavors of citrusy lime, fragrant cilantro, and tender cod for a light and revitalizing snack or appetizer.
Ingredients:
– 1 pound fresh cod fillets, cut into small pieces
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– 1 jalapeño pepper, seeded and finely chopped
– Salt to taste
Instructions:
1. In a large bowl, combine the cod pieces and lime juice. Make sure the fish is fully covered by the lime juice.
2. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours to allow the fish to “cook” in the lime juice.
3. Just before serving, stir in the chopped cilantro and jalapeño pepper.
4. Season with salt to taste.
5. Serve immediately, garnished with additional cilantro if desired.
Cooking Time: 30 minutes – 2 hours (depending on marinating time)
Baked Cod with Parmesan and Panko Crust
A flavorful and crispy cod recipe that’s easy to make and perfect for a quick weeknight dinner.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 cup panko breadcrumbs
– 2 tbsp grated Parmesan cheese
– 1 tsp dried parsley
– 1/2 tsp garlic powder
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a shallow dish, mix together panko breadcrumbs, Parmesan cheese, parsley, and garlic powder.
4. Season cod fillets with salt and pepper.
5. Dip each cod fillet into the breadcrumb mixture, pressing gently to adhere.
6. Place coated cod on the prepared baking sheet.
7. Drizzle olive oil over the cod.
8. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Cod Chowder with Sweet Corn
A delicious and comforting chowder that combines the richness of cod with the sweetness of corn, perfect for a cozy evening meal. This recipe is easy to make and packed with flavor.
Ingredients:
– 1 lb cod fillets, cut into 1-inch pieces
– 2 medium potatoes, peeled and diced
– 1 cup sweet corn kernels
– 1 onion, chopped
– 4 cloves garlic, minced
– 1/2 cup all-purpose flour
– 1 cup fish stock (or chicken stock)
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the cod, potatoes, sweet corn, flour, fish stock, and heavy cream. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the cod is cooked through.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20 minutes
Cod and Vegetable Stir-Fry
A flavorful and healthy stir-fry recipe that combines the delicate taste of cod with a medley of colorful vegetables, all cooked to perfection in just a few minutes. This quick and easy recipe is perfect for a weeknight dinner or a weekend lunch.
Ingredients:
– 1 pound cod fillet, cut into bite-sized pieces
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 cup broccoli florets
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add cod and cook until browned, about 3-4 minutes per side. Remove from skillet.
3. Add onion, garlic, bell pepper, and broccoli to the skillet. Cook for 4-5 minutes, stirring frequently.
4. Return cod to the skillet and stir in soy sauce. Season with salt and pepper to taste.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 12-15 minutes
Cod Piccata with Capers and White Wine
Elevate your weeknight dinner game with this classic Italian-inspired dish that combines tender cod, tangy capers, and a rich white wine sauce.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup all-purpose flour
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup capers, rinsed and drained
– 1/4 cup white wine
– 1/4 cup chicken broth
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Season cod fillets with salt and pepper.
2. Dredge cod in flour, shaking off excess.
3. Heat olive oil in a large skillet over medium-high heat. Add garlic and cook for 1 minute.
4. Add cod fillets and cook for 2-3 minutes per side, or until cooked through.
5. Remove cod from skillet and set aside.
6. Reduce heat to medium. Add capers, white wine, and chicken broth to skillet. Scrape up any browned bits from the bottom of the pan.
7. Simmer sauce for 2-3 minutes or until slightly reduced. Serve cod with caper sauce spooned over top. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Cod Burgers with Greek Yogurt Sauce
Elevate your burger game with this Mediterranean-inspired recipe that combines the flaky goodness of cod with a tangy and creamy Greek yogurt sauce. Perfect for a light and satisfying meal or a unique addition to your next BBQ.
Ingredients:
– 1 pound cod fillet, finely chopped
– 1/4 cup panko breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 egg, lightly beaten
– Salt and pepper, to taste
– 4 hamburger buns
– Greek Yogurt Sauce (see below)
Greek Yogurt Sauce:
– 1 cup Greek yogurt
– 2 tablespoons freshly chopped parsley
– 1 tablespoon lemon juice
– 1/2 teaspoon garlic powder
– Salt and pepper, to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mix together cod, panko breadcrumbs, garlic, lemon juice, egg, salt, and pepper. Form into 4 patties.
3. Cook patties for 3-4 minutes per side, until cooked through.
4. Serve on hamburger buns with Greek Yogurt Sauce.
5. Mix all sauce ingredients in a bowl and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 12-15 minutes
Cod Salad with Mixed Greens and Citrus Vinaigrette
A refreshing and light salad that combines the flaky texture of cod with the crunch of mixed greens and a tangy citrus vinaigrette.
Ingredients:
– 1 pound cooked cod, flaked
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/2 cup chopped red onion
– 1/2 cup chopped fresh parsley
– 2 tablespoons citrus vinaigrette (see below for recipe)
– Salt and pepper to taste
Citrus Vinaigrette:
– 2 tablespoons freshly squeezed orange juice
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, red onion, and parsley.
2. Add the flaked cod on top of the greens mixture.
3. Drizzle the citrus vinaigrette over the salad and toss gently to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Cod Fillets with Roasted Red Pepper Sauce
Elevate your seafood game with this flavorful and vibrant dish that combines tender cod fillets with a sweet and smoky roasted red pepper sauce. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large red bell peppers, seeded and chopped
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 2 tablespoons white wine vinegar
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss red peppers with olive oil, garlic, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until charred and tender.
3. Meanwhile, season cod fillets with paprika, salt, and pepper.
4. Cook cod in a non-stick skillet over medium-high heat for 2-3 minutes per side or until cooked through.
5. Blend roasted red peppers with vinegar and a pinch of salt to create the sauce.
6. Serve cod fillets with roasted red pepper sauce spooned over the top. Garnish with chopped parsley, if desired.
Cooking Time: 45-50 minutes
Cod and Lentil Stew with Turmeric
Warm up with this hearty and aromatic stew that combines the flaky goodness of cod, the comforting creaminess of lentils, and the earthy warmth of turmeric. Perfect for a cozy night in.
Ingredients:
– 1 pound cod fillet, cut into 1-inch pieces
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1 teaspoon paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Fresh parsley or cilantro, for garnish
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium-high. Add the cod and cook until browned, about 3-4 minutes. Remove the cod and set aside.
2. Reduce heat to medium. Add the onions and garlic; cook until the onions are translucent, about 5 minutes.
3. Stir in turmeric, paprika, salt, and pepper. Cook for 1 minute.
4. Add the lentils, vegetable broth, diced tomatoes, and browned cod. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until the lentils are tender.
5. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 30-35 minutes
Cod Kebabs with Zucchini and Bell Peppers
This recipe combines the flavors of the Mediterranean with the convenience of a kebab, perfect for a quick and easy dinner or lunch. Fresh cod, zucchini, and bell peppers are marinated in a mixture of olive oil, lemon juice, garlic, and herbs, then grilled to perfection.
Ingredients:
– 1 pound cod fillet, cut into 1-inch pieces
– 2 medium zucchinis, sliced
– 2 medium bell peppers, sliced
– 1/4 cup olive oil
– 2 tablespoons freshly squeezed lemon juice
– 2 cloves garlic, minced
– 2 sprigs fresh parsley, chopped
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together olive oil, lemon juice, garlic, and parsley.
2. Add the cod pieces, zucchini, and bell peppers to the marinade. Mix well to coat.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill to medium-high heat. Thread marinated ingredients onto skewers, leaving a small space between each piece.
5. Grill kebabs for 8-10 minutes, turning occasionally, until the cod is cooked through and the vegetables are tender.
6. Serve hot with your favorite sides.
Cooking Time: 15-20 minutes
Cod and Spinach Stuffed Portobello Mushrooms
A flavorful twist on the classic stuffed mushroom recipe, this dish combines tender cod with wilted spinach and creamy cheese for a decadent treat.
Ingredients:
– 4 large portobello mushrooms
– 1/2 pound cod fillet, flaked
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Wipe mushrooms clean with a damp cloth and remove stems.
3. In a skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
4. Add flaked cod and cook until opaque and flaky, about 3-4 minutes. Remove from heat and stir in spinach leaves. Season with salt and pepper to taste.
5. Stuff each mushroom cap with the cod-spinach mixture, dividing it evenly among the four mushrooms.
6. Top each stuffed mushroom with grated cheddar cheese.
7. Bake for 15-20 minutes or until mushrooms are tender and filling is heated through.
Cooking Time: 15-20 minutes
Summary
Discover the delicious world of healthy cod recipes! From classic dishes to innovative twists, this collection features 20 flavorful and nutritious ways to prepare cod. Enjoy baked cod with lemon herb or garlic butter, grilled cod with Mediterranean flair, or try cod tacos with avocado salsa. For a comforting bowl, opt for pan-seared cod with mango salsa or coconut curry cod with jasmine rice. These recipes are perfect for health-conscious foodies and busy home cooks alike, offering a variety of textures and flavors to satisfy any palate.
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