Sayonara, salmon. 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 seasoned, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1 serving: 312 calories, 9g fat (2g saturated fat), 85mg cholesterol, 503mg sodium, 35g carbohydrate (3g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 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 Grebetz, Racine, Wisconsin.
Nutrition Facts:
1 fillet with 1/3 cup pepper mixture: 168 calories, 1g fat (0 saturated fat), 65mg cholesterol, 398mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 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 cooks, use 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 Faglon, Somerset, New Jersey
Nutrition Facts:
1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
This weekday winner uses only one pan, requires five ingredients and is ready in 30 minutes. If asparagus isn’t in season, swap 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 breakfast, lunch or dinner, this low-calorie meal is full of flavor. —Candi Rookwood-Clarke, Fort Lauderdale, Florida
Nutrition Facts:
3/4 cup cabbage mixture: 180 calories, 5g fat (1g saturated fat), 43mg cholesterol, 2675mg sodium, 13g carbohydrate (7g sugars, 5g fiber), 21g protein.
Find dried, salted cod in the seafood section of most large grocery stores. If you’re not a spicy food fan, swap 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 recipes, this 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 Kruse, Eagle, Idaho
Nutrition Facts:
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1/2 starch.
While it might be tempting to use lemon juice from concentrate for this recipe, opt for the juice of fresh lemons instead. The bright, tangy 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 Beard, Marshall, Illinois
Nutrition Facts:
1 sandwich: 224 calories, 2g fat (1g saturated fat), 43mg cholesterol, 499mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 2 starch, 3 lean meat.
If you usually grab the best fast-food fish sandwich to satisfy a craving, it’s time to try cooking them at home. Best of all, one sandwich has only 224 calories, 2 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 something, we created this recipe using fish from our freezer. The chowder got rave reviews from the relatives! —Heather Saunders, Belchertown, Massachusetts
Nutrition Facts:
1 cup: 193 calories, 9g fat (4g saturated fat), 76mg cholesterol, 625mg sodium, 11g carbohydrate (4g sugars, 1g fiber), 17g protein.
Transform your kitchen into a high-end seafood restaurant with this easier-than-it-looks seafood chowder. Top with crumbled bacon, parsley 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 Chan, Albany, California
Nutrition Facts:
1 serving: 330 calories, 15g fat (10g saturated fat), 65mg cholesterol, 316mg sodium, 19g carbohydrate (15g sugars, 1g fiber), 29g protein.
One reader recommends adding orange and lemon zest to give the dish some added zip, while 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 process, opt 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 meal, it was an instant hit at our house. Fish and rice are a tasty change of pace from traditional meat-and-potato fare. —Jo Groth, Plainfield, Iowa
Nutrition Facts:
1 serving: 392 calories, 16g fat (6g saturated fat), 81mg cholesterol, 722mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 29g protein.
While we love a good, tuna noodle casserole, it’s always good to switch things up every once in a while. If you have leftovers, cut them into individual portions, then 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 cod, halibut, walleye 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 calories, 15g fat (2g saturated fat), 35mg cholesterol, 448mg sodium, 26g carbohydrate (4g sugars, 2g 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 fryer, once you get the hang of it, you’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 Russell, North Wales, Pennsylvania
Nutrition Facts:
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 365mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
Yes, you can use your broiler to cook fish! Just preheat the oven, place 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 it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
Nutrition Facts:
1 fillet with 1/4 cup tomato mixture and 1 tablespoon bacon: 178 calories, 6g fat (2g saturated fat), 64mg cholesterol, 485mg sodium, 5g carbohydrate (4g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
Let’s face it, bacon 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 frequently, and this baked version has a tempting mild orange flavor. It comes out of the oven flaky and moist, and it's just the thing to make for a delightful light meal. — Jacquelyn Dixon, LaPorte, IA
Nutrition Facts:
1 cod fillet: 153 calories, 6g fat (4g saturated fat), 58mg cholesterol, 108mg sodium, 5g carbohydrate (3g sugars, 0 fiber), 18g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
If you’re not in the mood to chop onions and garlic, one 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 store, my husband figured out how to make this awesome cod topped with salsa and peppers. —Robyn Gallagher, Yorktown, Virginia
Nutrition Facts:
1 serving: 183 calories, 3g fat (1g saturated fat), 65mg cholesterol, 512mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 fat.
If you’re like us and you always have a half jar of salsa hanging out in your fridge, this is the dinner for you. Orange juice, spices 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 cod, let 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 fish, I came up with this crispy, crunchy fish tacos recipe. It's a hit with friends and family. —Jennifer Palmer, Rancho Cucamonga, California
Nutrition Facts:
1 taco: 350 calories, 13g fat (5g saturated fat), 144mg cholesterol, 632mg sodium, 30g carbohydrate (5g sugars, 4g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 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. Instead, the cod is coated with egg, breadcrumbs and lemon pepper, then 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 greens, pasta or quinoa. A squeeze of lemon gives it another layer of freshness. —Hiroko Miles, El Dorado Hills, California
Nutrition Facts:
1 fillet with 1/3 cup artichoke mixture: 231 calories, 8g fat (1g saturated fat), 65mg cholesterol, 665mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 vegetable.
There’s no marinating time needed for this quick dinner. Just combine artichoke hearts, sun-dried tomatoes, garlic, green onions and olive oil, then 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 fish, while 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 Hicks, Zephyrhills, Florida
Nutrition Facts:
1 serving: 121 calories, 4g fat (1g saturated fat), 24mg cholesterol, 256mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 18g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 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 season, try 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 Hoppe, Pewaukee, Wisconsin
Nutrition Facts:
1 fillet: 247 calories, 15g fat (2g saturated fat), 57mg cholesterol, 500mg sodium, 7g carbohydrate (2g sugars, 0 fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 3 fat.
Cheese, mayonnaise and Worcestershire sauce might not be the first ingredients you’d think to add to fish, but 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 overseas, I got the chance to try many styles of cooking. Here's a Mediterranean-inspired recipe that we still love today. —Stacey Boyd, Springfield, Virginia
Nutrition Facts:
1 fillet with toppings: 246 calories, 12g fat (2g saturated fat), 68mg cholesterol, 706mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1 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 Florida, and we like to get together with friends in the afternoon, so I often need to whip up a quick dinner when we get home. This special dish is one of my husband's favorites. —Mary Tuthill, Fort Myers Beach, Florida
Nutrition Facts:
1 fillet: 429 calories, 31g fat (6g saturated fat), 128mg cholesterol, 1063mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 33g protein.
Company is coming, but 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 decadent, thanks to flaked crab meat, slivered 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-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
Nutrition Facts:
1 fillet: 163 calories, 3g fat (0 saturated fat), 65mg cholesterol, 598mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat.
Shallots, lemon 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 skillet, so there’s only one pan to scrub.
22/24
Almond-Topped Fish
From the Recipe Creator:
A co-worker gave me this recipe, but I didn't try it until recently. What a mistake it was to wait! It's easier than dipping, coating and frying—and the flavor is outstanding. Once you've tried this tender fish, you'll never go back to fried. —Heidi Kirsch, Waterloo, Iowa
Nutrition Facts:
1 fillet: 220 calories, 9g fat (2g saturated fat), 74mg cholesterol, 658mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
Nuts make everything fancier. Case in point, this almond-crusted main dish seasoned lightly with dill, parsley 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 Russell, North Wales, Pennsylvania
Nutrition Facts:
1 fillet: 168 calories, 5g fat (3g saturated fat), 75mg cholesterol, 366mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
You can make almost any dish with your air fryer, and fish is no exception. But if you don’t have the appliance on hand, you 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 sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
Nutrition Facts:
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
Your family will be asking for seconds and thirds of this warm and cozy dinner. Whole wheat pasta gives the dish extra fiber, while the fish provides a whopping 29 grams of protein.
