Cooking with Cod

By Michele

Let's start with the fact that cod is high in protein and low in calories, while also rich in B vitamins and minerals. It is firm with flaky flesh and a mild flavor. It’s versatile in cooking and is especially great for those counting calories. Surely you can fry it, as it’s perfect for fish and chips! However, I’m leaning towards healthier versions, and that’s what I’ve given you in the three recipes below that take less than fifteen minutes to bake.

Baked Cod with Lemon

(serves 4)

An easy oven-baked cod that will deliver buttery and flaky fillets bursting with lemon flavor.

Ingredients

1 ½ to 2 pounds cod fillets

4 tablespoons fresh lemon juice

Zest of one lemon

4 tablespoons evoo, plus 2 tablespoons for frying

2 tablespoons butter, melted

4 cloves of garlic, minced

1/3 cup all-purpose flour

½ teaspoon ground cumin

½ teaspoon sweet paprika

¼ cup flat leaf parsley, chopped

Salt and Pepper

Preparation

1. Preheat oven to 400 degrees F.

2. In a shallow bowl, mix together the lemon juice, zest, 4 tablespoons of evoo, and melted butter. Set aside.

3. In another shallow bowl or plate, mix the flour, spices and salt and pepper to taste. Set aside.

4. Pat the fish dry. Dip in lemon mixture then in flour mixture. Shake off excess flour. Do not discard the lemon sauce as you will need it later.

5. Heat 2 tablespoons of olive oil in an oven-safe pan over medium high heat. Make sure the oil is hot before you add the cod. Sear cod just to give it color (about 2 minutes on each side). Turn off heat.

6. To the remaining lemon mixture, add the garlic. Drizzle mixture all over the fish fillets.

7. Bake for approximately 10 minutes. Remove from oven and sprinkle with chopped parsley.
   

Baked Mediterranean Cod

(serves 4)

This savory dish with its Mediterranean flavors turns your cod into a flavorful entrée for a weeknight dinner. Yet, it’s impressive enough to serve for guests.

Ingredients

1 ½  to 2 pounds cod fillet

1 14.5-oz can diced tomatoes

1 tablespoon capers, rinsed

¼ cup of Kalamata olives, pitted and sliced in half

1 large clove of garlic, minced

Dash of hot pepper flakes, or more if you like it extra spicy

3 leaves of fresh basil, chopped

Salt & Pepper

Preparation

1. In a medium mixing bowl, mix the tomatoes, capers, olives, hot pepper flakes and garlic. Set aside for 30 minutes to marry the ingredients before baking.

2. Preheat oven to 400 degrees F. Spray a baking sheet with olive oil.

3. Pat the cod dry and sprinkle salt and pepper on both sides. Lay on a baking sheet.

4. Pour tomato mixture over the cod and bake for 10-12 minutes.

5. Garnish with chopped basil and serve.

This dish may be served with your choice of rice or pasta.

Orange Glazed Cod

(serves 4)

The citrusy notes accompanying the soft flaky bites of cod turn this dish into a luscious entrée.

Ingredients

1 ½ to 2 pounds cod fillet

2 tablespoons orange marmalade

1 tablespoon honey

1 teaspoon Dijon mustard

1 naval orange, cut in half (one half zested and juiced. The other half sliced thinly for garnish)

½ teaspoon sesame oil

Salt and pepper

Chopped parsley for garnish

Preparation

1. Preheat oven to 400 degrees F. Spray a baking sheet with olive oil.

2. In a small bowl, mix together marmalade, honey, mustard, zest and juice from half of orange, and sesame oil.

3. Pat dry the cod fillets and season with salt and pepper.

4. Place fillets on baking sheet and brush with orange mixture.

5. Bake for 10-12 minutes or until flaky.

6. Garnish with parsley and sliced orange. Serve with choice of vegetables and/or grains.