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    Home » Lunch

    Healthy Cod Fish Skillet

    Jul 22, 2023 by Tania Sheff · This post may contain affiliate links

    Jump to Recipe Jump to Video
    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.
    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. #fish #seafood #cod #dinner #easydinner #recipeoftheday
    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. #fish #seafood #cod #dinner #easydinner #recipeoftheday

    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. 

    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

    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.

    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.

    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.

    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.

    seasoning cod fish with salt and pepper

    2. Add the water and pour the olive oil over the fish.

    drizzling olive oil over cod fish

    3. Add the rest of the ingredients on top. 

    Preparing cod fish

    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.

    cooking cod fish

    5. Remove the wilted cilantro and discard. Garnish with the freshly chopped cilantro, if desired.

    garnishing cod fish

    *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.

    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.

    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
    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.

    HEALTHY COD FISH SKILLET

    Tania Sheff
    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. 
    4.73 from 40 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Total Time 20 minutes mins
    Course Main Course
    Cuisine Italian, Mediterranean
    Servings 4 servings
    Calories 304 kcal

    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: 304kcalCarbohydrates: 1gProtein: 40gFat: 14gSaturated Fat: 2gCholesterol: 97mgSodium: 280mgPotassium: 982mgVitamin A: 260IUVitamin C: 5.1mgCalcium: 46mgIron: 1mg
    Tried this recipe?Leave a comment below, I can't wait to hear from you!
    • 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. #fish #seafood #cod #dinner #easydinner #recipeoftheday
    • 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. #fish #seafood #cod #dinner #easydinner #recipeoftheday

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    12.3K shares
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    Filed Under: All Recipes, Lunch, Quick Dinners, Seafood

    Reader Interactions

    Comments

    1. Pam says

      May 18, 2020 at 4:57 pm

      Hello just wondering what would you pair this with for a side dish (if any)

      Reply
      • Tania Sheff says

        May 19, 2020 at 1:04 pm

        HI Pam! It pairs really well with fresh salads, roasted or steamed vegetables, grains, and pasta. Let me know when you try it!

        Reply
      • Veelee says

        October 30, 2020 at 10:52 am

        4 stars
        I added fresh kale to the pan and let it cook while the fish cooked and subbed green olives for the black since that’s all I had. Then served with crusty sourdough bread to sop up the juices! It was yum.

        Reply
        • Tania Sheff says

          October 30, 2020 at 7:03 pm

          I am glad to hear you liked it, Veelee!

          Reply
    2. Mary says

      April 11, 2020 at 7:18 pm

      5 stars
      Made this tonight for dinner. Absolutely delicious!

      Reply
      • Tania Sheff says

        April 12, 2020 at 12:20 am

        Thank you so much, Mary!

        Reply
        • Mary says

          June 16, 2020 at 1:48 pm

          5 stars
          I’ve made this recipe numerous times now, I serve it over angel hair pasta. Quick, easy and so delicious! It is on my permanent rotation! Looking forward to trying more of your recipes.

          Reply
          • Tania Sheff says

            June 17, 2020 at 10:03 am

            Thank you so much, Mary! I am glad you enjoyed it!

            Reply
    3. Bunny King says

      July 17, 2019 at 9:10 pm

      5 stars
      This was amazing! I felt I was indulgent while eating healthy. I had purchased one pound of cod and was going to half the recipe when the light bulb went on, Living in Houston we have access to the best Gulf Coast Shrimp Added!

      Reply
      • Tania Sheff says

        July 18, 2019 at 12:43 pm

        Thank you so much! I truly love this recipe and my toddler as well! I am glad you enjoyed it, Bunny!

        Reply
    4. Bee says

      March 11, 2019 at 8:17 pm

      5 stars
      What a great healthy and simple recipe! Yum, I love all types of fish, so I will have to give this a go. Great photos too. Cheers!

      Reply
      • Tania says

        March 11, 2019 at 11:02 pm

        Thank you, Bee!

        Reply
      • Renee says

        February 26, 2020 at 3:56 am

        Can't wait to make this! It looks amazing! 😍

        Reply
    5. Mahy Elamin says

      March 11, 2019 at 1:16 pm

      5 stars
      This is such a lovely recipe. Your fish looks really delicious and so healthy too. Great job.

      Reply
      • Tania says

        March 11, 2019 at 11:04 pm

        Thank you, Mahy!

        Reply
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    My name is Tania. I create quick, healthy, and wholesome meals. Let's get to know each other, shall we? Read More…

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