Fish Cod Recipe

When it comes to creating a wholesome and flavorful meal, this Fish Cod Recipe is a must-try. Perfectly combining simplicity with gourmet flair, this dish celebrates the tender, mild flavor of cod while being easy enough for beginner cooks to master. Whether you’re planning a cozy family dinner or looking to impress your guests with a nutritious yet elegant dish, this Fish Cod Recipe is your answer.

The true beauty of this recipe lies in its versatility. You can customize it with your favorite herbs, spices, and side dishes, making it an adaptable choice for various occasions. This Fish Cod Recipe not only delivers on taste but also packs a nutritional punch with lean protein and healthy fats.

If you’re seeking a quick and healthy option for your meal prep or simply craving a light yet indulgent dish, look no further than this Fish Cod Recipe. Explore how simple, fresh ingredients come together to create a masterpiece in your kitchen.

• Preparation: 15 minutes
• Cooking: 25 minutes
• Total Time: 40 minutes

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Ingredients

For the Marinade

• Fresh Cod Fillets (4, ~6 oz each): ~520 calories
• Olive Oil (2 tablespoons): ~240 calories
• Garlic Cloves (2, minced): ~9 calories
• Lemon Juice (2 tablespoons): ~8 calories
• Lemon Zest (1 teaspoon): 0 calories
• Paprika (1 teaspoon): ~6 calories
• Ground Black Pepper (1/2 teaspoon): ~3 calories
• Salt (1 teaspoon): 0 calories

For the Sauce

• Unsalted Butter (2 tablespoons): ~200 calories
• White Wine (1/4 cup): ~50 calories
• Chicken or Fish Stock (1/2 cup): ~5 calories
• Fresh Parsley (2 tablespoons, chopped): ~4 calories

Optional Garnish

• Lemon Slices
• Fresh Dill

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1. Prepare the Cod Fillets

• Rinse and Pat Dry: Rinse the cod fillets under cold water and pat them dry with paper towels.
• Marinate: In a small bowl, combine olive oil, minced garlic, lemon juice, lemon zest, paprika, salt, and black pepper. Brush the mixture evenly over the cod fillets. Let them marinate for 10-15 minutes while you prepare the sauce.

2. Prepare the Sauce

• Melt the Butter: In a medium saucepan, melt butter over medium heat until it begins to foam.
• Deglaze with Wine: Add the white wine and cook for 2-3 minutes, allowing the alcohol to evaporate slightly.
• Simmer with Stock: Pour in the chicken or fish stock and let it simmer for 5 minutes, reducing slightly. Stir in fresh parsley and set aside.

3. Cook the Cod

• Heat the Pan: Preheat a large non-stick skillet over medium-high heat. Add a drizzle of olive oil to coat the pan lightly.
• Sear the Cod: Place the marinated fillets in the pan. Cook for 4-5 minutes on one side until golden brown. Flip carefully and cook for another 4-5 minutes until the fish is opaque and flakes easily with a fork.

4. Assemble and Serve

• Plate the Cod: Transfer the cooked cod fillets to serving plates.
• Drizzle with Sauce: Spoon the prepared sauce over each fillet.
• Garnish: Add lemon slices and fresh dill for an elegant touch. Serve immediately.

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Calorie Breakdown

• Cod Fillets: ~520 calories
• Olive Oil: ~240 calories
• Garlic: ~9 calories
• Lemon Juice and Zest: ~8 calories
• Paprika, Salt, and Pepper: ~9 calories
• Unsalted Butter: ~200 calories
• White Wine: ~50 calories
• Chicken/Fish Stock: ~5 calories
• Parsley: ~4 calories
• Total Calories: ~1,045 calories (serves 4, ~261 calories per serving)

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1. Balanced Flavors

• The combination of garlic, lemon, and paprika complements the mild cod beautifully, enhancing its natural taste.

2. Simple Ingredients

• With everyday pantry staples, this dish proves you don’t need complex ingredients for a gourmet result.

3. Nutritious and Light

• Packed with lean protein and healthy fats, this recipe is perfect for those seeking a balanced meal.

4. Versatility

• Cod adapts well to various cooking techniques, making it a staple for different cuisines and preferences.

5. Eye-Catching Presentation

• Garnished with fresh herbs and lemon slices, this dish is as visually appealing as it is delicious.

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FAQs

1. Can I use frozen cod?

• Yes, thaw the cod fillets overnight in the refrigerator before marinating and cooking.

2. How can I make this recipe dairy-free?

• Replace butter with olive oil or a dairy-free margarine for the sauce.

3. What side dishes pair well with cod?

• Serve with roasted vegetables, steamed asparagus, or a fresh green salad for a complete meal.

4. How do I ensure the cod is perfectly cooked?

• Use a meat thermometer to check the internal temperature. It should read 145°F (63°C).

5. Can I bake the cod instead of pan-searing?

• Yes, bake at 400°F (200°C) for 10-12 minutes, depending on the fillet’s thickness.

6. Can I add more seasoning?

• Absolutely! Experiment with spices like cayenne pepper or dried herbs for extra flavor.