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

Rating: 5 stars 1
This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

Italian Fish Stew

Rating: 4.75 stars 5
This fish and shrimp stew makes for a satisfying lunch or dinner. Serve the fish stew over crostini or toast to soak up all the delicious flavors.

Baked Fish Tacos with Avocado

Rating: 5 stars 4
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.

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.

15-Minute Broiled Cod with Tomatoes & Herbed Mayonnaise

Rating: 5 stars 1
Cod broils quickly in this healthy dinner recipe that's done in only 15 minutes. Sliced tomatoes on top give it a pop of color, while your favorite chopped herbs flavor the mayonnaise that tops the fish.
By Carolyn Casner

Oven-Fried Fish & Chips

Rating: 4.22 stars 10
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.

Fisherman's Stew with Roasted Garlic Crostini

Rating: 5 stars 2
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.

Alaskan Cod Chowder

Rating: 5 stars 2
In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade fish chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

Cod with Tomato Cream Sauce

Rating: 4.48 stars 13
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.

Seasoned Cod

Sprinkle with seasonings, broil a few minutes, and the succulent fish is ready to serve. It's a dinner that's ready in under 20 minutes.

Crispy Fish Taco Bowls

Rating: 5 stars 2
The adobo sauce in a can of chipotles lends earthy heat to the crema that tops these bowls. Don't toss out the unused peppers! Freeze them in an airtight container and pull them out to add to sauces, marinades or chili.

Crispy Oven-Fried Fish Tacos

Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.
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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.
Puerto Rican Fish Stew (Bacalao)
Rating: 4.78 stars
8

Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.