Sayonarasalmon. We're jazzing up dinner with nutritious and flavorful healthy cod dishes.
1/24
Air-Fryer Fish and Chips
From the Recipe Creator:
Looking for easy air-fryer recipes? Try this simple air-fryer fish and chips. The fish fillets have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. Simply seasonedthe crispy fries are perfect on the side. —Janice MitchellAuroraColorado
Nutrition Facts:
1 serving: 312 calories9g fat (2g saturated fat)85mg cholesterol503mg sodium35g carbohydrate (3g sugars1g fiber)23g protein. Diabetic Exchanges: 3 lean meat2 starch2 fat.
Time-saving tip: You can make this recipe with frozen fish. Thaw the fillets overnight in the refrigerator to help the coating stick and to allow the fish to cook evenly in the air fryer.
2/24
Cod with Sweet Peppers
From the Recipe Creator:
This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. —Judy GrebetzRacineWisconsin.
Nutrition Facts:
1 fillet with 1/3 cup pepper mixture: 168 calories1g fat (0 saturated fat)65mg cholesterol398mg sodium10g carbohydrate (4g sugars2g fiber)29g protein. Diabetic Exchanges: 4 lean meat1 vegetable.
Cooking the cod over a bed of julienned rainbow peppers doesn’t just add a serving of veggies to the dish; it looks pretty too. After the dish cooksuse the pan juices to make an irresistible sauce.
3/24
Cod and Asparagus Bake
From the Recipe Creator:
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas FaglonSomersetNew Jersey
Nutrition Facts:
1 serving: 141 calories3g fat (2g saturated fat)45mg cholesterol184mg sodium6g carbohydrate (3g sugars2g fiber)23g protein. Diabetic Exchanges: 3 lean meat1 vegetable.
This weekday winner uses only one panrequires five ingredients and is ready in 30 minutes. If asparagus isn’t in seasonswap in fresh green beans.
4/24
Jamaican Cabbage and Saltfish
From the Recipe Creator:
This Jamaican cabbage and saltfish recipe is a quick and healthy dish that feels like a slice of home. Perfect for breakfastlunch or dinnerthis low-calorie meal is full of flavor. —Candi Rookwood-ClarkeFort LauderdaleFlorida
Nutrition Facts:
3/4 cup cabbage mixture: 180 calories5g fat (1g saturated fat)43mg cholesterol2675mg sodium13g carbohydrate (7g sugars5g fiber)21g protein.
Find driedsalted cod in the seafood section of most large grocery stores. If you’re not a spicy food fanswap out the Scotch Bonnet pepper for freshly ground black pepper.
5/24
Lemon Baked Cod
From the Recipe Creator:
After trying a few baked cod recipesthis was the first fish recipe that got two thumbs up from my picky meat-only eaters. The tangy lemon gives the cod fish some oomph. —Trisha KruseEagleIdaho
Nutrition Facts:
1 fillet: 232 calories10g fat (6g saturated fat)87mg cholesterol477mg sodium7g carbohydrate (0 sugars0 fiber)28g protein. Diabetic Exchanges: 4 lean meat2 fat1/2 starch.
While it might be tempting to use lemon juice from concentrate for this recipeopt for the juice of fresh lemons instead. The brighttangy flavor of fresh lemon juice really makes the dish shine.
6/24
Grilled Fish Sandwiches
From the Recipe Creator:
I season these fish fillets with lime juice and lemon pepper before grilling them. A simple honey mustard-mayonnaise sauce puts the sandwiches ahead of the rest. —Violet BeardMarshallIllinois
Nutrition Facts:
1 sandwich: 224 calories2g fat (1g saturated fat)43mg cholesterol499mg sodium26g carbohydrate (6g sugars1g fiber)22g protein. Diabetic Exchanges: 2 starch3 lean meat.
If you usually grab the best fast-food fish sandwich to satisfy a cravingit’s time to try cooking them at home. Best of allone sandwich has only 224 calories2 grams of fat and 22 grams protein.
7/24
Best Seafood Chowder
From the Recipe Creator:
My husband is an avid fisherman. When a family get-together was planned and we had to bring somethingwe created this recipe using fish from our freezer. The chowder got rave reviews from the relatives! —Heather SaundersBelchertownMassachusetts
Nutrition Facts:
1 cup: 193 calories9g fat (4g saturated fat)76mg cholesterol625mg sodium11g carbohydrate (4g sugars1g fiber)17g protein.
Transform your kitchen into a high-end seafood restaurant with this easier-than-it-looks seafood chowder. Top with crumbled baconparsley and oyster crackers to make it extra fancy.
8/24
Citrus Coconut Steamed Cod
From the Recipe Creator:
I love to make this fusion meal on weeknights when I am short on time but want something big in flavor. —Roxanne ChanAlbanyCalifornia
Nutrition Facts:
1 serving: 330 calories15g fat (10g saturated fat)65mg cholesterol316mg sodium19g carbohydrate (15g sugars1g fiber)29g protein.
One reader recommends adding orange and lemon zest to give the dish some added zipwhile another suggests serving it on a bed of jasmine rice with the mildly sweet leaves of bok choy. Because steaming fish is such a quick cooking processopt for a thicker portion—about an inch—so it doesn’t overcook.
9/24
Fish Casserole
From the Recipe Creator:
The first time I tried this one-dish mealit was an instant hit at our house. Fish and rice are a tasty change of pace from traditional meat-and-potato fare. —Jo GrothPlainfieldIowa
Nutrition Facts:
1 serving: 392 calories16g fat (6g saturated fat)81mg cholesterol722mg sodium31g carbohydrate (2g sugars2g fiber)29g protein.
While we love a goodtuna noodle casseroleit’s always good to switch things up every once in a while. If you have leftoverscut them into individual portionsthen place into airtight containers and store them in the freezer.
10/24
Beer-Battered Fish Tacos
From the Recipe Creator:
This fried fish taco recipe is easy to make for dinner any night of the week. Use codhalibutwalleye or any flaky whitefish that can stand up to a good beer batter and hot oil. Serve with crunchy cabbage and warm tortillas.—Taste of Home Test Kitchen
Nutrition Facts:
1 taco: 303 calories15g fat (2g saturated fat)35mg cholesterol448mg sodium26g carbohydrate (4g sugars2g fiber)15g protein.
Skip the ground beef and refried beans in favor of battered cod and crunchy cabbage slaw. While this recipe is time-intensive and requires an electric skillet or a deep fryeronce you get the hang of ityou’ll make this dish a part of your regular rotation.
11/24
Broiled Cod
From the Recipe Creator:
This is the easiest and tastiest fish you'll serve. Even finicky eaters who think they don't like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim RussellNorth WalesPennsylvania
Nutrition Facts:
1 fillet: 168 calories5g fat (3g saturated fat)75mg cholesterol365mg sodium2g carbohydrate (2g sugars0 fiber)27g protein. Diabetic Exchanges: 4 lean meat1 fat.
Yesyou can use your broiler to cook fish! Just preheat the ovenplace the fillets on a greased rack of a broiler pan and broil three to four inches from the heat until the fish flakes with a fork.
12/24
Cod with Bacon & Balsamic Tomatoes
From the Recipe Creator:
Let's face iteverything really is better with bacon. I fry itadd cod fillets to the pan and finish it all with a bigtomato-y pop. —Maureen McClanahanSt. LouisMissouri
Nutrition Facts:
1 fillet with 1/4 cup tomato mixture and 1 tablespoon bacon: 178 calories6g fat (2g saturated fat)64mg cholesterol485mg sodium5g carbohydrate (4g sugars1g fiber)26g protein. Diabetic Exchanges: 4 lean meat1 vegetable.
Let’s face itbacon makes everything taste better. Even picky eaters can get on board with easy weeknight dinners like this one.
13/24
Citrus Cod
From the Recipe Creator:
We enjoy fish frequentlyand this baked version has a tempting mild orange flavor. It comes out of the oven flaky and moistand it's just the thing to make for a delightful light meal. — Jacquelyn DixonLaPorteIA
Nutrition Facts:
1 cod fillet: 153 calories6g fat (4g saturated fat)58mg cholesterol108mg sodium5g carbohydrate (3g sugars0 fiber)18g protein. Diabetic Exchanges: 3 lean meat1-1/2 fat.
If you’re not in the mood to chop onions and garlicone reader recommends swapping in garlic and onion powder. Make this a quick and easy family dinner by plating with couscous and the kids’ favorite veggie.
14/24
Pepper and Salsa Cod
From the Recipe Creator:
After tasting a similar dish at the grocery storemy husband figured out how to make this awesome cod topped with salsa and peppers. —Robyn GallagherYorktownVirginia
Nutrition Facts:
1 serving: 183 calories3g fat (1g saturated fat)65mg cholesterol512mg sodium9g carbohydrate (6g sugars1g fiber)27g protein. Diabetic Exchanges: 4 lean meat1 vegetable1/2 fat.
If you’re like us and you always have a half jar of salsa hanging out in your fridgethis is the dinner for you. Orange juicespices and—that’s right—salsa come together to make a simple and delicious marinade recipe. To let the flavor really soak into the flesh of the codlet it rest in the marinade for 15 minutes before popping in the oven.
15/24
Easy Fish Tacos
From the Recipe Creator:
Searching for a lighter alternative to traditional fried fishI came up with this crispycrunchy fish tacos recipe. It's a hit with friends and family. —Jennifer PalmerRancho CucamongaCalifornia
Nutrition Facts:
1 taco: 350 calories13g fat (5g saturated fat)144mg cholesterol632mg sodium30g carbohydrate (5g sugars4g fiber)34g protein. Diabetic Exchanges: 4 lean meat2 starch1 fat.
Bookmark this one for Taco Tuesday. It’s an easier lift than fried fish tacos because it requires no special equipment or deep frying. Insteadthe cod is coated with eggbreadcrumbs and lemon pepperthen cooked for a couple of minutes in a nonstick skillet.
16/24
Artichoke Cod with Sun-Dried Tomatoes
From the Recipe Creator:
Cod is a fabulous break from really rich dishes that take so long to prepare. I like to serve this dish over a bed of greenspasta or quinoa. A squeeze of lemon gives it another layer of freshness. —Hiroko MilesEl Dorado HillsCalifornia
Nutrition Facts:
1 fillet with 1/3 cup artichoke mixture: 231 calories8g fat (1g saturated fat)65mg cholesterol665mg sodium9g carbohydrate (3g sugars2g fiber)29g protein. Diabetic Exchanges: 4 lean meat1-1/2 fat1 vegetable.
There’s no marinating time needed for this quick dinner. Just combine artichoke heartssun-dried tomatoesgarlicgreen onions and olive oilthen spoon the mixture on top of the cod before baking.
17/24
Tomato-Basil Baked Fish
From the Recipe Creator:
This recipe works successfully with many kinds of fishwhile the rest of the ingredients are things you’re likely to have on hand. Baked fish is so simple and so good for you. I make this often! —Annie HicksZephyrhillsFlorida
Nutrition Facts:
1 serving: 121 calories4g fat (1g saturated fat)24mg cholesterol256mg sodium4g carbohydrate (2g sugars1g fiber)18g protein. Diabetic Exchanges: 3 lean meat1 vegetable1/2 fat.
Tomato-basil baked fish is a perfect summer farmers market recipe that makes the most out of your haul. If tomatoes aren’t in seasontry the recipe with spinach or zucchini.
18/24
Parmesan Baked Cod
From the Recipe Creator:
This is a goof-proof way to keep oven-baked cod moist and flavorful. My mom shared this recipe with me years ago and I've loved it ever since. —Mary Jo HoppePewaukeeWisconsin
Nutrition Facts:
1 fillet: 247 calories15g fat (2g saturated fat)57mg cholesterol500mg sodium7g carbohydrate (2g sugars0 fiber)20g protein. Diabetic Exchanges: 3 lean meat3 fat.
Cheesemayonnaise and Worcestershire sauce might not be the first ingredients you’d think to add to fishbut give them a try. The results are a foolproof cod recipe with the tangy flavors of tartar sauce already baked in.
19/24
Greek Fish Bake
From the Recipe Creator:
As a military spouse living overseasI got the chance to try many s of cooking. Here's a Mediterranean-inspired recipe that we still love today. —Stacey BoydSpringfieldVirginia
Nutrition Facts:
1 fillet with toppings: 246 calories12g fat (2g saturated fat)68mg cholesterol706mg sodium6g carbohydrate (2g sugars2g fiber)29g protein. Diabetic Exchanges: 4 lean meat1-1/2 fat1 vegetable.
Transport yourself to Santorini with this bright and flavorful Mediterranean recipe. It’s simple to make but tastes decadent enough for a Saturday date night.
20/24
Fish with Crabmeat Topping
From the Recipe Creator:
These fillets are elegant enough for company but truly no trouble to make. Fish is abundant here in South Floridaand we like to get together with friends in the afternoonso I often need to whip up a quick dinner when we get home. This special dish is one of my husband's favorites. —Mary TuthillFort Myers BeachFlorida
Nutrition Facts:
1 fillet: 429 calories31g fat (6g saturated fat)128mg cholesterol1063mg sodium3g carbohydrate (0 sugars1g fiber)33g protein.
Company is comingbut you don’t have much time to cook. That’s when 30-minute seafood dishes come in so handy. These fish fillets look and taste decadentthanks to flaked crab meatslivered almonds and a sprinkle of paprika.
21/24
Stuffed-Olive Cod
From the Recipe Creator:
Visit the olive bar in your supermarket to put a new twist on cod in this simple high-proteinlow-fat entree that’s a weeknight lifesaver. — Tria OlsenQueen CreekArizona
Nutrition Facts:
1 fillet: 163 calories3g fat (0 saturated fat)65mg cholesterol598mg sodium4g carbohydrate (1g sugars0 fiber)27g protein. Diabetic Exchanges: 4 lean meat.
Shallotslemon juice and briny garlic-stuffed olives join forces to create an out-of-this-world cod recipe you’ll want to make again and again. It all cooks up in a skilletso there’s only one pan to scrub.
22/24
Almond-Topped Fish
From the Recipe Creator:
A co-worker gave me this recipebut I didn't try it until recently. What a mistake it was to wait! It's easier than dippingcoating and frying—and the flavor is outstanding. Once you've tried this tender fishyou'll never go back to fried. —Heidi KirschWaterlooIowa
Nutrition Facts:
1 fillet: 220 calories9g fat (2g saturated fat)74mg cholesterol658mg sodium5g carbohydrate (2g sugars1g fiber)29g protein. Diabetic Exchanges: 4 lean meat2 fat.
Nuts make everything fancier. Case in pointthis almond-crusted main dish seasoned lightly with dillparsley and Parmesan cheese.
23/24
Air-Fryer Cod
From the Recipe Creator:
This air-fryer cod recipe will convert even the biggest fish skeptic. It's healthy and delicious—no breading needed! —Kim RussellNorth WalesPennsylvania
Nutrition Facts:
1 fillet: 168 calories5g fat (3g saturated fat)75mg cholesterol366mg sodium2g carbohydrate (2g sugars0 fiber)27g protein. Diabetic Exchanges: 4 lean meat1 fat.
You can make almost any dish with your air fryerand fish is no exception. But if you don’t have the appliance on handyou can make it just as easily in the oven.
24/24
Cod with Hearty Tomato Sauce
From the Recipe Creator:
My father made up this sweetflavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie EberhartGig HarborWashington
Nutrition Facts:
1 fillet with 3/4 cup sauce: 271 calories8g fat (1g saturated fat)65mg cholesterol746mg sodium17g carbohydrate (9g sugars4g fiber)29g protein. Diabetic Exchanges: 3 lean meat2 vegetable1-1/2 fat.
Your family will be asking for seconds and thirds of this warm and cozy dinner. Whole wheat pasta gives the dish extra fiberwhile the fish provides a whopping 29 grams of protein.
