Healthy Cod Fish Skillet

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.

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 Video Tutorial

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HEALTHY COD FISH SKILLET

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. 

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 4 servings

Calories 304kcal

Author Tania Sheff

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 use frozen fish in this recipe. Just increase the cooking time by 5 minutes.
**You can substitute cilantro for parsley, if desired.

Nutrition

Calories: 304kcal | Carbohydrates: 1g | Protein: 40g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 97mg | Sodium: 280mg | Potassium: 982mg | Vitamin A: 260IU | Vitamin C: 5.1mg | Calcium: 46mg | Iron: 1mg