Three Ways to Cook Cod
The mild-flavored – but supremely versatile – cod provides the perfect base for a healthy meal.
Calories from fat: 9%
Mediterranean Cod Packets With Quinoa
Makes 6 servings
Cod is a lean fish, so it gets dry if overcooked. These packets ensure moist fillets.
1½ cups quinoa
½ tsp salt
6 (5-oz) cod fillets
1 tsp garlic powder
dash of salt
1 tsp pepper
1½ tsp grated lemon zest
1 tbsp extra virgin olive oil
1 tbsp capers, drained
1 large Vidalia (or other sweet) onion, thinly sliced
¼ cup chopped fresh, flat-leaf parsley
juice of 1 lemon
⅓ cup dry white wine
(can substitute chicken stock)
6 (1218-in) sheets heavy-duty aluminum foil
1. Rinse and drain quinoa. In a 4-quart heavy-bottom pan, bring 3 cups water to a boil over high heat. Add quinoa and salt; reduce to simmer. Cover and cook about 15–18 minutes, until water is absorbed and quinoa is tender.
2. Heat grill to medium-high. Sprinkle cod fillets with garlic powder, salt, pepper, and lemon zest. Combine olive oil, capers, onion, parsley, lemon juice, and white wine in a medium bowl. Place one fillet on the center of each piece of foil, and top with onion mixture. Bring edges of foil together and fold and crimp them to seal packets, leaving room for expansion.
3. Place foil packets on grill. Cook, covered, for 10–15 minutes or until fish flakes easily with a fork. Remove from grill. Carefully open packets and serve over quinoa.
Per serving: 317 calories, 31 g protein, 31 g carbohydrate, 6 g fat (1 g saturated fat), 60 mg cholesterol, 4 g fiber, 317 mg sodium. Calories from fat: 17%
Sizzling Cod With Confetti Vegetable Salad
Makes 6 servings
This salad is especially good with fresh corn and tomatoes, but canned plum tomatoes and frozen corn work as well.
3 ears corn, husked
¼ cup chopped shallots
2 large tomatoes, diced
¼ cup fresh basil
6 5-oz cod fillets
½ tsp salt
1 tsp freshly ground
3 cups fresh baby spinach leaves, washed
1 tbsp white balsamic vinegar
2 tbsp extra virgin olive oil
1 to 2 fresh lemons,
cut in wedges
1. With a sharp knife, cut corn kernels off the cob. Coat a large grill pan with cooking spray, and heat over medium-high heat. Add corn and shallots and sauté 4–5 minutes, until corn is tender and shallots are translucent. Place corn mixture in a bowl, add tomatoes and basil, and toss gently.
2. Sprinkle cod fillets evenly with salt and pepper. Coat skillet again with cooking spray, return to medium-high heat, and add fish. Cook 3–4 minutes on each side or until flaky.
3. To serve, place ½ cup fresh spinach on each plate. Top with a cod fillet and tomato-corn mixture, and drizzle with white balsamic vinegar and olive oil. Serve with lemon wedges.