Cod Fish Fillet Recipe

A heart-healthy main that takes you to the peaceful seaside

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Looking for a light yet satisfying protein that’s both healthy and budget-friendly? Lookie here!

This recipe makes cooking cod a no-brainer. All you have to do is season, cook, and garnish; and the finished product is a flavorful fillet packed with nutrients and made with love. As far as seafood goes, this one’s a winner, because it doesn’t take much money or effort to make, and it’s so simple it can be paired with all kinds of sides. In only 25 minutes, you’ll have a plate of impeccable taste – lemon, garlic, and aromatic herbs – that will keep you full for hours.

Whether you flop this fish onto a bed of rice or serve it plain, this is one of the most authentic “feel-good” meals you could make!

Is Cod Fish Fillet Healthy?

While it can be hard today to find fish that isn’t full of heavy metals, you’ll be pleased to know that cod has one of the lowest mercury contents in the sea. Not only that, but it’s also rich in vitamins, minerals, and fatty acids that support brain and heart function. This, in combination with fresh antioxidant-containing herbs like parsley (or my favorite: cilantro) makes this recipe a win-win! If you need a lean protein with as many health benefits as flavors, look no further.

Which Seasonings are Best?

Of course, this recipe stands strong as it is… but if you’re interested in playing with the flavors, consider trying smoked paprika instead of regular. This will add quite the kick to your fish, and complements the mild herbs nicely. As mentioned above, I also enjoy using fresh cilantro as a garnish, not just for its vibrant flavor, but also because of its anti-inflammatory properties. While this dish is a superfood as it is, it can be even more so when you play with the flavors to your liking. You’d be surprised at how many spices and herbs go well with this mild fish.

INGREDIENTS

4 cod fillets (6 oz each, about 1-inch thick)
1 tablespoon olive oil
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
Salt and freshly ground black pepper to taste
2 tablespoons unsalted butter
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh parsley for garnish

INSTRUCTIONS

Season

Prepare and season fillets.

Bake

Cook fillets until flaky.

Serve

Finish with lemon juice and parsley.

Devour!

FAQs & Tips

How to Make Ahead and Store

While I recommend enjoying this dish fresh, cod fish fillet can also be stored in a fridge-safe container for up to 4 days. Reheat on a medium-heated stove with a splash of avocado oil until it reaches the desired temp and starts to sizzle. You can also reheat in the microwave, but I find that the texture is better when it’s fried on the stove.

Do I have to soak the cod before cooking?

Some chefs recommend soaking cod fish in water (in the fridge) for 12-24 hours prior to cooking, to get rid of any excess salt. This is only necessary if you have salt cod, or “prosciutto of the sea” as it’s sometimes called. Fresh cod is recommended here, and when you get that, you most likely won’t have to soak it.

Oven vs. Pan?

While this recipe calls for baking cod in the oven, you can also sear it on the stove for extra crispiness. If you’re sticking with the oven though, I recommend broiling the fish for the last 5-7 minutes of baking to get a crispier top. Keep an eye on it so it doesn’t burn, and enjoy the mouthwatering texture and flavors.

Serving Suggestions

While this fish goes great on its own or on a bed of rice, I also recommend trying this with Avocado Pesto Pasta Salad with Zucchini Noodles. The combo of bright flavors is out of this world, and it’s full of healthy fats and fiber!

For a heartier option, serve your fillet with creamy Crock-Pot Cheesy Potatoes and satisfy all the cravings.