This incredibly delicious and healthy Cod Fish Skillet is going to become your favorite dinner! Create a taste of the Mediterranean with this simple, yet elegant, meal.
I am so in love with this Cod Fish recipe that I just can’t wait for you to try it! Besides being healthy, this dish is bursting with flavor. The garlic, tomatoes, olives, lemons, cilantro, and olive oil create an outstanding combination. Try it for yourself. Seriously. Do it.
This easy cod fish recipe comes all the way from Italy. My mom, who lived in Italy for 15 years, says Italians love cooking fish this way.
Healthy Cod Fish Skillet Video Tutorial
WHY I LOVE THIS COD FISH RECIPE
This cod recipe is so amazing, because it's:
- HEALTHY. Filled with garlic, lemon, cilantro, and extra virgin olive oil, this dish is also steamed.
- TASTY. The above mentioned ingredients add wonderful flavors.
- SIMPLE. Just throw in the ingredients into the skillet and cook.
- QUICK. It takes 15 minutes to cook it and almost no prep is required.
- LOW-CALORIE. This dish is great for people trying to lose weight.
- KID-FRIENDLY. Kids love it, too!
HOW TO SELECT AND STORE COD FISH
As with any seafood, it is best to purchase cod from a store that has a good reputation for having a fresh supply of fish. I, personally, prefer to buy frozen wild-caught cod fillets. There are many good reasons to buy frozen fish, including taste, convenience, and price. And since more than 85 percent of the seafood in the US is imported, most of the fish is frozen before it makes it to our local fish market or grocery store, anyways. I just love having some cod fillets in my freezer, waiting to be cooked into this delicious Healthy Cod Skillet. Read more here: Selecting Fish for Purchase
IS COD FISH HEALTHY TO EAT?
Cod fish is very healthy. Unlike most of the fish, cod is very low in mercury, so it's safe for pregnant women and kids.
Cod is an excellent source of protein, selenium, and vitamin B12. In addition, it is a very good source of vitamins B6 and D, niacin, and phosphorous.
Of course, it matters a lot how you prepare the fish. The recipe I am sharing with you today, is definitely HEALTHY.
What Does Cod Fish Taste Like?
Cod fish has a delicate texture with a slightly sweet flavor, making it a perfect fit for people who prefer to avoid “fishy” seafood.
Cod Fish Substitutes
You can use pollock, halibut, or sole as a substitute for cod. Tilapia can be another cheap alternative.
HOW TO MAKE HEALTHY COD FISH SKILLET
1.Place the cod fillets into a large skillet in a single layer. Season them with salt and pepper to taste.
2. Add the water and pour the olive oil over the fish.
3. Add the rest of the ingredients on top.
4. Cover with a lid, and cook on medium heat for 12-15 minutes, until the fish is cooked through and almost no liquid remains.
5. Remove the wilted cilantro and discard. Garnish with the freshly chopped cilantro, if desired.
*You can use frozen fish in this recipe. Just increase the cooking time by 5 minutes.
**You can substitute cilantro for parsley, if desired.
CAN I BAKE COD FISH INSTEAD?
Yes, you can bake this Healthy Cod Fish. Just make sure you place all of the ingredients in oven-safe skillet or casserole with lid. Bake at 350 F for about 15 minutes, remove the lid, and bake for additional 5-7 minutes.
You'll also enjoy these easy fish recipes:
- Baked Breaded Tilapia
- Lemon Rosemary Salmon
- Mackerel Patties
- Salmon Burgers with Avocado Salsa
- Tilapia in Roasted Pepper Sauce
HEALTHY COD FISH SKILLET
Ingredients
- 2 lbs. fresh cod fillets*
- 3 tbsp. extra virgin olive oil
- 2 oz. water
- 3 garlic cloves cut into thick slices
- 10 pitted black olives cut in half
- 1 medium tomato cut into bite-sized pieces
- 6 lemon slices
- small bunch of fresh cilantro**
- salt and pepper to taste
Instructions
- 1.Place the cod fillets into a large skillet in a single layer. Season them with salt and pepper to taste.
- Add the water and pour the olive oil over the fish.
- Add the rest of the ingredients on top.
- Cover with a lid, and cook on medium heat for 12-15 minutes, until the fish is cooked through and almost no liquid remains.
- Remove the wilted cilantro and discard. Garnish with the freshly chopped cilantro, if desired.
Notes
**You can substitute cilantro for parsley, if desired.
Nancy says
Are these Italian or Greek cured olives or American black olives?
Tania Sheff says
HI Nancy! I used regular pitted canned black olives in this recipe. Thanks for stopping by!
MaryAnn Coy says
Had this for dinner tonight it was great and cooked up quickly. We waited until 10PM to cook dinner because it’s been brutally hot today, but not having a hot meal at least once a day just doesn’t feeling like we have eaten well for the day. So being quick to prepare was wonderful. I only wish I’d seen that note about preparing it from frozen earlier. Instead of waiting the defrosting out. However this is entered into our new and healthier meal plan. We weren’t impressed with the cilantro, it didn’t pop much. Next time we might try oregano, dill, thyme or even mint. They all are prominent in Mediterranean foods so it won’t hurt to try. Mrs Dash Lemon Pepper to replace the salt and pepper. Plus some extra freshly ground pepper , made the fish happy. Plus a little lemon juice mixed with the water in the pan. Our fillets this time were very thin this time, so the did fine but cod can be much thicker sometimes, so the pan moisture needs to be flexible too. So adding a little lemon juice to the pan won’t harm. We used a lighter grade of Olive Oil, my current EVOO is bold and assertive, I feared overwhelming the delicate fish and vegetables. The olives were a good touch, for myself I might use Kalamata Olives but Hubs isn’t thrilled about them. I did cajole him into 2Tbsp of capers that he really liked. We had a large beefsteak on had that was just ripe and was marvelous in this recipes. Just cooked enough to be sweet. But I would love to try Sun Gold Cherry Tomatoes here, yum! This is a flexible recipe that allows me to use what’s available. I get produce through the Misfits Markets Network. They salvage groceries, produce, meats, and fish from all over the US and Mexico. Whatever is in season wherever they source from. Most is Organic some is Responsibly grown or Sustainably harvested (like the vegetables and fish we used tonight). Each week the availability is a little different, but you choose what you want and it get marvelously wrapped and boxed and sent to the doorstep. So flexible recipes that can accommodate what’s available are up our alley. To complete tonight’s meal we sliced up a summer squash, and put it over top of everything with a bit of Mrs Dash and a squeeze of lemon . It steamed perfectly while the rest cooked. But we could easily have used a zucchini, or young leaf spinach, for the same result. Next time I’m thinking of making some herbed brown basmati rice or whole wheat couscous to serve with the fish and vegetables. Those yummy juices, you know. My imagination is considering using this recipe with slice chicken breast fillets, or even a large can of tuna when the freezer has nothing to offer. Thank you for this recipe. PS Do you send out emails with recipes? I would love to receive them, if you do.
Tania Sheff says
Thank you so much for the feedback, MaryAnn! Sounds like you had an amazing meal!
MaryAnn Coy says
We’re giving this recipe another go tonight. This time using Salmon.
Tania Sheff says
Yay! I am sure you'll enjoy it!
Raymond J Schaller says
Perfect, incredibly simple and scrumptiously delicious!
Tania Sheff says
Thank you so much, Raymond!