Cod is a very easy entree which we serve often to save time during the haymaking season. We love cod fillets, and I am just finding out how nutritious it is for us!
Nutrients in Cod (Nutrient % Daily Value)
4 oz. serving (113.40grams): tryptophan–90.6%, selenium–75.8%, protein–52%, vitamin B6–26%, phosphorus–25.2%, vitamin B12–19.6%, potassium–16.7%, vitamin B3–14.1%, omega-3 fats-13.3%, Calories (119)-6%.
These are really high numbers – especially valuable after a workout!
Is Cod a Superfood?
Cod also delivers some wonderful health benefits. It is especially heart healthy and can lower triglycerides, control or lower blood pressure, and provide substantial protection against heart attack.
It has been pointed out to me that the words “cod” and “cold” are so close since cod needs the cold, deep, Arctic waters to survive. Haddock, flounder, and pollock are in the same family and are mild, without a ‘fishy’ taste. It takes on other flavors nicely and blends well with whatever is served alongside.
Right now it the perfect time to harvest dill fresh (not the flowering tops).
Our favorite way to serve it is with a liberal sprinkling of fresh harvested dill leaf, sea salt and black pepper.
Be A Label Reader
When you’re in the fish department, look in the frozen fish section.
All U.S. cod is wild-caught (at least right now) because it is a cold water fish! There is no farmed cod that I know of except a little from Iceland and Norway! Look for frozen cod (cold-water or Arctic) fillets, but be a label reader!
More and more we are seeing preservatives added to so many things, frozen fish included.
We have found good quality, additive-free, frozen, cold-water fillets at Meijer, Trader Joe’s, and now at Aldi’s at very reasonable prices. Just pay attention because things change.
My Basic Cod Recipe
Here is a simple Lemony Dill Butter to top it with just before serving while hot. For every 1 1/2 lb. use:
- 8 tablespoons softened butter
- 1/2 tsp. lemon juice (or to taste)
- 1/8 teaspoon cayenne pepper
- 1 teaspoon finely chopped dill
- salt and pepper to taste
Baked Cod Directions
- You can grill cod basted with olive oil and sea salt, but it tends to flake early and can be lost if the grill rack is too open. This fish or veggie grilling rack works wonders for when you want to grill!
- Or bake it in a casserole dish drizzled in olive oil. Bake at 325-350° in a preheated oven for 20 minutes or until it flakes apart easily with a fork. Very important for tender, moist fillets: thaw first before baking and don’t exceed 20 minutes.
I avoided fish fillets for the first years of marriage because I overcooked it, and the result is tough and dry!
If you don’t have dill but want another option, Old Bay is a New England favorite. Years ago my sister recommend it for fish. It is amazingly tasty and (unless they’ve changed the formula) has the same additive-free ingredients it had 50 years ago.
I hope this gives you a quick and healthy meal idea for your family! Bon appetit!
Rhonda Devine
That looks yummy–we love baked salmon, but I’m not used to cooking other kinds of fish–definitely will give this one a try.
Thanks for sharing:)
Katie
This looks absolutely delicious…and so healthy! We love fish, especially seasoned and baked! Thanks for sharing. I’m going to look for that Old Bay seasoning next time I’m out at the grocery store.
Blessings,
Katie
Pamela
I love dill. This looks delicious. I don’t make fish at home too often because I just can’t seem to make it as good as Red Lobster. I’m going to try this. My sweet hubby will be happy!
Blessings,
Pamela
Leah
This looks very good. I made haddock Very simple. I seasoned filets with seasalt and black pepper and in a separate bowl I mixed freshly diced tomato, celery and onion, a few capers, (optional) olive oil and fresh lemon juice. Mixed it all together and put atop the fish. Cooked in a pan on the stove with a glass lid It was so delicious! You’re right, the haddock does take the flavors of what its cooked with. Glad to know how nutritious it was! Thanks for sharing !
Blessings,
Leah
Jacqueline
Leah, your topping sounds so yummy! I love capers and all the rest. Thank you 🙂
Richard Rush
Had to flip fillets over and cook additional 10-12 mins to get done. Was not flakey but opaque when pulled apart with a fork.
Layla
Like Rhonda mentioned in a previous comment, I’m not used to cooking fish besides for salmon. I went out on a limb and tried Lummi (https://lummiislandwild.com/our-seafood/wild-pacific-cod/) and was NOT disappointed! This was a great intro recipe for cod. I used Old Bay for the first time, too!