Three Ways to Cook Cod
The mild-flavored – but supremely versatile – cod provides the perfect base for a healthy meal.
Per serving: 221 calories, 28 g protein, 15 g carbohydrate, 6 g fat (1 g saturated fat), 60 mg cholesterol, 2 g fiber, 4 g sugar, 293 mg sodium. Calories from fat: 24%
"I love cod because it's so easy to cook and has a mild flavor most people like. I never fry it but give it a crunch by dipping cod pieces in milk then a flour/cornmeal mix coating and bake it in a 450ºF oven for 8–10 minutes." -- Kathleen Zelman, MPH, RD, LD
Product Recommendations for Cod
Our three cod recipes are especially easy to whip up when you have the right ingredients on hand. WebMD director of nutrition Kathleen Zelman, MPH, RD, LD, suggests these kitchen staples that will make meal prep a snap.
Taco shell recommendations: Most kids love the do-it-yourself routine of taco night, and soft tacos and wraps are an easy way to slip extra nutrition into a meal. Zelman likes tasty Mission White Corn Tortillas and La Tortilla Factory Smart & Delicious White Whole Wheat Soft Wraps.
Olive oil recommendations: Zelman uses extra virgin olive oil for its heart-healthy monounsaturated fats and protective antioxidant and anti-inflammatory compounds. She recommends Goya Extra Virgin Olive Oil, Whole Foods 365 Everyday Value Extra Virgin Olive Oil, and Partanna.
Quinoa recommendations: Quinoa is a nutritional powerhouse that's easy to prepare (boil it like rice). It's not only protein-rich -- it contains all nine essential amino acids you need for good health. Zelman likes Ancient Harvest Quinoa and the regular and red varieties from Eden Foods.
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