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Cod Loin, Cod FilletCod is a mild-tasting white fish that can be prepared in a variety of ways. When cooked, it has a light, delicate, ‘melt in your mouth’ consistency that is easy to flake apart with a fork. Try pairing cod with citrus and basil to add more kick to the mild flavor.
Broil, Bake, Grill, PoachNeeds to reach an internal temperature of 145°F, or until the flesh is opaque and separates easily with a fork.
Per 3-ounce raw serving (USDA): 70 calories, 0.6 g total fat, 0.1 g saturated fat, 37 mg cholesterol, 46 mg sodium, 0 g carbohydrate, 0 g fiber, 15 g protein.
Tangy lemon and a kick of black pepper? These cod packets are perfect for getting protein in when you're feeling under the weather or just aren't in the mood for a heavier protein option.
Preheat oven to 350°F.
Assemble cod packets by spraying four pieces of aluminum foil with nonstick spray.
Add cod 1 cod filet to each packet and season with salt, pepper, lemon juice, lemon zest, and oil.
Fold aluminum foil into a packet and bake for 10 minutes, or until cod is
This technique works well with tilapia also! In addition, the mix of spices and powders adds a lot!
Preheat oven to 450 degrees F.
In a small bowl stir bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder, and pepper; set aside.
Coat the rack of a broiling pan with cooking spray. Place the cod on the rack.
Brush with the egg white, then spoon the Italian crumb mixture evenly on top.
Bake 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
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, but adding in rosemary will take this flavor combination to the next level.
4. Apple Cider Chicken Skillet
Easy and delicious one pan dinner option? Concider it done!
5. Sausage Apple Hash
This healthy option including all of your fall favorites is both Paleo™ and Whole 30™ approved! Quick tip: kick your protein up a notch by adding eggs for a well-rounded breakfast!
Looking for more delicious fall recipes? Look no further than our recipes page!
Many home cooks have trouble perfecting their cod recipe, this easy pan-seared cod is a great place to start.
Preheat a nonstick skillet over medium heat.
Season cod with salt, pepper, parsley, and lemon juice.
Add oil to skillet.
Cook over medium heat for approximately 8 minutes, turning halfway through, or until cod is nicely browned and flakes easily with a fork.
104 calories; 4 g fat; 0.5 g saturated fat; 49 mg cholesterol; 317 mg sodium; 0 g carbohydrate; 0 g fiber; 16 g protein
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