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Three Ways to Cook Cod

The mild-flavored -- but supremely versatile -- cod provides the perfect base for a healthy meal.

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, too.


3 ears corn, husked

1/4 cup chopped shallots

2 large tomatoes, diced

1/4 cup fresh basil

6 5-ounce cod fillets

1/2 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 1/2 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.

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%

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Reviewed on July 15, 2012

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