Incredibly Tasty Cod Recipes to Make for Dinner This Week
Salmon get all the glory thanks to potent doses of omega-3 fatty acids, which can make it easy to forget about all of the other wonderful seafood options. The next time you hit the fish counter, go for cod. This flaky fish contains 70 calories and 15 grams of protein per 3-ounce portion. As for that heart-healthy fat, cod will still give you a respectable dose of omega-3. Get cooking with these five recipes.
1. Pick-Up Saltfish
Eating the same breakfast of eggs and oatmeal every day can get pretty boring. Though it might seem a little strange, seafood is a great option, especially if you make Epicurious’s take on a Caribbean classic. This dish is sort of like a salad made with salt cod, fresh veggies, hard-boiled egg, and plenty of lime juice. Just add a slice of whole-wheat toast to complete this vibrant morning meal.
This delicious breakfast may also be a good choice for those who have a family history of osteoporosis. The fish is loaded with phosphorus, an important mineral that keeps your bones strong.
- 1 (12-ounce) piece dried salt cod with skin and bones
- 1 medium onion, minced
- 1 medium green bell pepper, minced
- 2 medium tomatoes, seeded and finely chopped
- 3 tablespoons fresh lime juice
- 1 tablespoon finely grated lime zest
- ½ teaspoon minced, seeded Scotch bonnet or habanero chile
- Salt and pepper
- 1 hard-boiled egg, peeled and chopped
- 1 avocado, peeled, pitted, and sliced
Directions: Rinse fish with cold water. Set in a large bowl and cover with cold water. Cover bowl and refrigerate for at least 24 hours, changing water once. Drain.
Place fish in a large skillet, cover with cold water, and bring to a boil. Reduce heat and simmer until fish flakes easily, about 50 minutes. Drain and let cool slightly. Shred fish into pieces with your fingers, discarding skin and bones. Measure 1½ cups of fish into a medium bowl and reserve any leftovers for another use. Add onion, bell pepper, tomatoes, lime juice, lime zest, and chile. Stir to combine and season with salt and pepper.
Transfer to a platter and sprinkle with chopped egg. Add avocado slices around edge of platter and serve.
2. Sweet Potato Fish Cakes
Fish cakes can be a little bit bland, so give your next batch a huge flavor boost with The New York Times’s spiced sweet potato version. With ginger, garlic, allspice, and cilantro, these cakes are brimming with great taste. They’re also just as good cold, making leftovers great for lunch.
Everyone can benefit from adding a little bit of cod to their diet, but the fish is a particularly good choice for men. One 2013 study discovered a type of peptide found in cod can halt the spread of prostate cancer cells to surrounding regions. While not the same as a cure, it’s definitely a step in the right direction.
- 2 medium sweet potatoes
- 1 pound cod fillets
- 1 (1-inch-long) piece ginger, peeled and cut into pieces
- 3 garlic cloves, smashed
- 1 large shallot, cut into pieces
- ½ cup chopped cilantro, plus more
- ½ teaspoon cayenne pepper or chili powder
- ¼ teaspoon ground allspice
- Olive oil or vegetable oil
- Lime wedges
Directions: Preheat oven to 400 degrees Fahrenheit. Pierce sweet potatoes several times with a knife and place on a foil-lined roasting pan. Bake until potatoes are soft, at least 1 hour. Let cool.
Meanwhile, poach cod in just enough salted water to cover until fish begins to flake, about 10 minutes. Drain well and let cool. Combine ginger, garlic, shallot, cilantro, cayenne, allspice, and a pinch of salt in a small food processor and process until finely chopped.
Scoop sweet potato flesh into a medium bowl, discarding skins. Add fish and chopped herb mixture. Combine with your hands and season with salt. Shape mixture into four patties.
Heat a drizzle of oil in a 12-inch nonstick skillet over medium. Cook fish cakes until browned, about 5 minutes. Flip and cook until second side is brown. Serve cakes with lime wedges and more cilantro.
3. Baked Fish and Chips
If your favorite fish preparation involves batter and a deep fryer, you might want to look into some lighter options. We like Martha Stewart Living’s baked fish and chips because it’s just as crispy and satisfying, but a lot easier on your waist. Keep the pub feel going by serving this dish with a side of peas.
Going for the oven instead of a fryer is a big reason why this recipe is great for those looking to lose a few pounds, but the choice of fish may be equally important. Research published in Nutrition, Metabolism and Cardiovascular Diseases found dieters who ate cod lost more weight than those who didn’t dig into the seafood.
- 2 russet potatoes, cut into very thin slices
- ¼ cup extra-virgin olive oil
- 2 tablespoons fresh rosemary leaves
- Salt and pepper
- 1¼ cups panko breadcrumbs
- ⅓ cup all-purpose flour
- 2 large eggs
- 1½ pounds skinless cod fillet, cut into 1-inch-thick strips
- Lemon wedges
- Cucumber wedges
- Malt vinegar
- Flaky sea salt
Directions: Preheat oven to 400 degrees Fahrenheit and position racks in upper- and lower-third sections. Soak potatoes in warm water for 5 minutes, drain, and dry thoroughly. Toss with oil and rosemary, season with salt and pepper, and spread onto a rimmed baking sheet. Bake on top rack for 20 minutes.
Meanwhile, toast panko on another rimmed baking sheet on bottom rack until golden, about 5 minutes. Transfer to a wide dish. Place flour in another wide dish and season with salt and pepper. Whisk eggs in a third dish. Season cod with salt, then coat in flour, then egg, then panko. Transfer, narrow-side down, to a parchment-lined baking sheet.
Flip potatoes and transfer to lower rack. Place fish on upper rack and bake until just cooked through and potatoes are crisp and golden in spots, 16 to 18 minutes. Serve fish and chips with desired garnishes.
4. Gochujang-Glazed Cod and Broccolini Packets
Cooking fish in a parchment packet is one of the easiest and most delicious ways to make dinner. It’s really just a matter of layering ingredients, folding the paper, then baking. Though many versions opt for Mediterranean flavors, Eating Well goes Korean with this gochujang-coated cod. Because this recipe includes brown rice and broccolini, you don’t even have to make a side dish.
Though health professionals used to warn people from eating too much cod due to its cholesterol content, research around fish consumption continues to show it does nothing but good for the heart. One 2015 study found those who consumed 60% of their protein from cod experienced a drop in cholesterol levels.
- 1 tablespoon peanut or canola oil
- 4 scallions, sliced
- 2 garlic cloves, minced
- 1 tablespoon minced fresh ginger
- 2 cups cooked brown rice
- 1 bunch broccolini, halved if large
- ½ teaspoon salt, divided
- 1¼ pounds cod, cut into 4 pieces
- ¼ teaspoon pepper
- 2 tablespoons gochujang
- 2 tablespoons mayonnaise
Directions: Preheat oven to 450 degrees Fahrenheit. Cut 4 large pieces of parchment paper or foil, measuring about 18 inches long. If using foil, spray with nonstick cooking spray.
Heat oil in a medium saucepan set over medium heat. Add scallions, garlic, and ginger and cook until softened and beginning to brown, 30 seconds to 1 minute. Add rice and continue to cook, stirring, until hot, about 1 minute.
Lay out parchment or foil on a work surface so long sides face you. Fold each in half by bringing short sides together, then open. Place ½ cup of rice on one side of each piece, then evenly top with broccolini. Season with ¼ teaspoon salt and pepper. Combine gochujang and mayonnaise in a small bowl and brush evenly over each piece of fish. Add fish to packets, then close and seal edges tightly with small folds.
Transfer packets to a baking sheet and cook until fish is just cooked through, about 14 minutes. Transfer packets to plates, cut tops open with scissors, and serve.
5. Fisherman’s Stew
Brimming with wine, Cajun spices, fish, shellfish, and tomatoes, Good Housekeeping’s hearty seafood stew is a delicious way to warm up on a chilly night. It’s also super easy, so even kitchen novices can pull off this dish. If you like things extra spicy, add a pinch of cayenne along with the Cajun seasoning.
Any recipe that doesn’t contain added sugar is a good choice to prevent developing Type 2 diabetes. It turns out fish may lower your chances even more. One 2014 study found those who eat lean fish, including cod, are less likely to suffer from the disease.
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 yellow bell pepper, chopped
- 1 celery stalk, chopped
- 2 garlic cloves, minced
- 1 teaspoon Cajun seasoning
- ½ teaspoon salt
- 1 (14.5-ounce) can diced tomatoes
- 1 cup water
- ½ pound cod, cut into pieces
- ½ pound medium shrimp
- Crusty bread
Directions: Heat oil in a 4-quart saucepan set over medium-high heat. Add onion, pepper, and celery and cook for about 10 minutes, or until tender and beginning to brown. Stir in garlic, seasoning, and salt. Cook, stirring, for 1 minute.
Add tomatoes, water, and wine. Bring to a boil, reduce to medium-low heat, and simmer, covered, for 10 minutes.
Stir in cod and shrimp. Cover and simmer until cod and shrimp are just cooked through, about 3 to 4 minutes, stirring once. Serve soup with bread.