Healthy Cod Recipes

Find healthy, delicious cod recipes including baked, roasted and pan-fried cod. Healthier recipes, from the food and nutrition experts at EatingWell.

Most Popular

Herby Mediterranean Fish with Wilted Greens & Mushrooms

This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

Fisherman's Stew with Roasted Garlic Crostini

Rating: Unrated
1
This Fisherman's stew recipe is loaded with cod, shrimp, and mussels and will warm you right up on cold winter days. The crostini served alongside are made with homemade roasted garlic, and perfect for soaking up every last morsel of the stew.

Lemon-Caper Black Cod with Broccoli & Potatoes

In this healthy, 30-minute fish recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking--it's the key to getting the skin crispy.

Italian Fish Stew

Rating: Unrated
4
This fish and shrimp stew is often served over crostini or toast. With less than 200 calories per serving, it makes a great diet lunch or light dinner.

Cod with Tomato Cream Sauce

Rating: Unrated
28
This silky tomato sauce with a touch of cream makes mild-flavored cod sing. Serve with: Farro or rice and a salad of mixed greens.

Seared Cod with Spinach-Lemon Sauce

Rating: Unrated
2
A citrus-laced spinach sauce zests up delicate cod in this healthy fish recipe. If you can find Meyer lemons, use their sweeter juice instead of the regular lemon and orange juices. Serve with roasted cherry tomatoes and zucchini with angel hair pasta.

Mediterranean Cod with Roasted Tomatoes

Rating: Unrated
1
Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.

Easy Fish Tacos with Kiwi Salsa

Rating: Unrated
1
These healthy fish tacos can be made with cod or any other firm white fish. A lively kiwi salsa and red cabbage brighten up the colors and flavors of the crispy tacos and complete this easy dinner recipe. The key to perfectly golden, crunchy fish is patience--let your oil get nice and hot before you add in the battered pieces. Dip an instant-read thermometer into the oil to make sure it's up to temp before you get cooking.

Parmesan-Crusted Cod with Tartar Sauce

Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.

Crispy Cod Sandwich

Rating: Unrated
1
Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.

Baked Fish Tacos with Avocado

Rating: Unrated
2
Instead of deep-frying, the fish fillets in this quick-and-easy 5-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day.

Fish and Vegetable Soup

This one-pot, fish-based soup with vegetables is easy to prepare in a Dutch oven. It will be on the table in under an hour and requires minimal cleanup!

Inspiration and Ideas

Fish Nuggets with Seasoned Sweet Potato Wedges

Rating: Unrated
1
Frozen fish sticks get a makeover with this recipe for oven-baked fish nuggets. To give them that irresistible deep-fried crunch, we rely on panko breadcrumbs with their lighter, flakier texture.

Manhattan Cod Chowder

Rating: Unrated
2
This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad.

Oven-Fried Fish & Chips

Rating: Unrated
17

Fish and chips are traditionally sold wrapped in paper to soak up all the grease--not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.