Healthy cod recipes for effortless weeknight dinners

Cod is one of those rare proteins that’s both incredibly versatile and hard to mess up. Mild, flaky, and quick-cooking, it works just as well in a simple pan-seared dinner as it does baked, grilled, or tucked into globally inspired flavors. And because cod is naturally lean, it’s surprisingly difficult to turn a cod recipe into something unhealthy. Skip deep frying and thick coatings, and cod naturally lends itself to balanced meals—whether you’re making oven-baked cod, quick pan recipes, or an easy grilled option.

Let’s break down what makes cod a healthy choice, the differences between popular types of cod you’ll see at the store, and how to cook it in ways that maximize flavor without extra calories. Then we’ll get into the good part: easy, healthy cod recipes you can actually pull off on a busy weeknight—whether you’re craving a crisp pan-seared fillet, a cozy baked dish, or a bold miso-style meal that still fits into a balanced routine.

What makes cod recipes healthy?

Cod is a lean, high-quality protein, which is one reason cod recipes show up so often in balanced meal plans. It delivers a lot of nutrition for relatively few calories, and that protein helps support fullness and muscle maintenance, meaning cod recipes tend to feel satisfying without needing oversized portions or heavy add-ons.

Cod also brings more to the table than just protein. It supplies key micronutrients like vitamin B12, iodine, and selenium, all of which support energy metabolism, thyroid function, and overall cellular health. Thanks to its mild, neutral flavor, cod recipes are especially easy to customize: the fish pairs well with herbs, spices, citrus, and light sauces, making it simple to build big flavor without relying on excess oil, breading, or rich coatings.

What are the different types of cod?

While many recipes simply call for “cod,” the type you choose can subtly affect texture and richness. Here are a few of the most popular:

• Atlantic cod is the most commonly used variety and the one most classic cod recipes are built around. It has a mild flavor and flaky texture that works especially well for baked cod recipes and pan-seared cod recipes.
  
• Black cod (also known as sablefish) is richer and higher in fat, giving it a buttery texture. It’s especially well-suited for bold preparations like miso cod recipes.
  
• Pacific and Alaskan cod are slightly firmer than Atlantic cod, making them a good choice for grilling or recipes where the fish needs to hold its shape.

Nutrition info: Atlantic cod (per 3-ounce cooked serving) 

Atlantic cod is often featured in cod recipes because it’s easy to find, relatively affordable, and packed with lean protein. 

• Calories:  90
• Protein:  20 grams
• Fat: <1 gram
• Carbohydrates: 0 grams
• Vitamin B12:  30% of the daily value
• Selenium:  40% of the daily value
• Iodine: Significant source
  

A 3-ounce cooked serving of cod has about 90 calories and roughly 20 grams of protein, which means a more common 6-ounce portion delivers a stomach-satisfying 40 grams of protein. That’s one reason cod recipes tend to feel surprisingly filling, even when the rest of the meal stays light.

What makes cod especially useful in everyday cod recipes is how little it needs to shine. With less than 1 gram of fat and no carbohydrates, cod gives you plenty of room to build flavor—whether that’s with fresh herbs, citrus, or a miso glaze—without the dish tipping into heavy territory. Stick with baked, pan-seared, or grilled cod recipes, and you get all the payoff without the excess that comes with breading or deep frying.

12 easy, healthy cod recipes

The recipes below focus on simple techniques and accessible ingredients, making them easy to fit into real life. You’ll find a mix of pan-seared cod recipes for quick dinners, oven-baked cod recipes that are mostly hands-off, and flavor-forward options like miso cod that feel elevated without being complicated. Some recipes use Pacific cod when a firmer texture works best, but all are designed to keep prep simple and flavor front and center. If you’re looking for more easy recipes, sign up for a free trial of Noom and get access to thousands of healthy recipes plus daily motivating tips and more. 

Homemade Cod Fish Fingers

Crispy on the outside and tender inside, these homemade fish fingers are a family-friendly source of high-quality protein plus B vitamins that support energy metabolism. The gluten-free breadcrumb–polenta coating delivers crunch without deep-frying, while peas add fiber and other nutrients. Paired with eggs, this meal balances protein, carbs, and fats in a comforting but nourishing way.

Time: 10 minutes | Serves: 4 | Calories: 649

Ingredients

• 3 tbsp plain gluten-free flour
  
• 1 large egg, beaten
  
• ½ cup gluten-free breadcrumbs
  
• About 2½ tbsp polenta (cornmeal)
  
• 1.1 pounds (about 1 lb 2 oz) cod fillet, cut into 8 thick pieces
  
• 3 tbsp sunflower oil
  
• 7 ounces frozen peas (about 1½ cups)
  
• 2 tbsp butter or olive oil
  
• 4 large eggs
  

Directions

1. Place the flour and the beaten egg in two separate shallow bowls, then mix the breadcrumbs and polenta together in a third bowl.
2. Gently toss the pieces of fish first in the flour, then in the egg and finally in the breadcrumb and polenta mixture to coat. 
3. Heat the sunflower oil in a frying pan over a medium heat and cook the fish fingers carefully for 5–6 minutes, turning occasionally, until golden.
4. Meanwhile, cook the peas in boiling water for 2–3 minutes.
5. Heat the butter or olive oil in another frying pan and fry the eggs to your liking.
6. Drain the peas and serve with the fish fingers and fried eggs.

Make-it-work tip: Serve with lemon wedges or a crisp salad to balance the richness.

Blackened Cod with Citrus Salsa

This dish pairs heart-healthy cod—naturally low in fat and rich in selenium—with a citrus salsa packed with vitamin C, antioxidants, and olive oil–based fats. A quick pan-sear keeps the prep light, while bold spices and fresh herbs bring big flavor without heavy sauces.

Time: 15 minutes | Serves: 4 | Calories: 298

Ingredients

• 1 large orange
  
• 1 garlic clove, crushed
  
• 2 large tomatoes, deseeded and diced
  
• 2 tbsp chopped basil, plus extra to garnish
  
• ½ cup pitted black olives, chopped
  
• 5 tbsp olive oil
  
• 4 cod fillets (about 6 oz each; total ~1½ pounds)
  
• 1 tbsp jerk seasoning
  
• Salt, to taste
  
• Pepper, to taste
  

Directions

1. Cut the skin and white membrane off the orange. Working over a bowl to catch the juice, cut between the membranes to remove the segments. Halve the segments and mix them with the reserved juice, garlic, tomatoes, basil, olives, and 4 tablespoons of the oil. Season with salt and pepper and set aside.
2. Brush the cod with the remaining oil and coat with the jerk seasoning. Heat a large frying pan and cook the cod, skin-side down, for 5 minutes. Turn the fish over and cook for a further 3 minutes.
3. Transfer to a preheated oven at 150°C and rest for about 5 minutes. Garnish with basil and serve with the salsa and a green salad.

Make-it-work tip: Add chili flakes if you like extra heat—the citrus keeps it balanced.

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Fish Tacos with Black Bean–Papaya Salsa

These tacos balance broiled cod with fiber-rich black beans that support fullness and steady energy. Papaya adds vitamin C and digestive enzymes, while corn tortillas contribute whole-grain fiber. Broiling instead of frying keeps things lighter without sacrificing flavor.

Time: 25 minutes | Serves: 4 | Calories: 388

Ingredients

• 1 lb skinless cod fillet
• ½ tsp chili powder
• 1 (15 oz) can black beans, drained and rinsed
• ¼ medium papaya, chopped
• 1 jalapeño, chopped
• ¼ red onion, chopped
• ½ cup chopped cilantro
• Juice of 1 lime
• 1½ tsp olive oil
• 8 corn tortillas (6”)
• 1½ cups chopped romaine
• 8 tsp light sour cream

Directions

1. Heat the broiler and coat a baking sheet with cooking spray. Place the cod on the baking sheet and season with chili powder, ⅛ tsp salt, and black pepper. Broil 6 inches from the heat until opaque, 3–5 minutes per side. Flake when cool enough to handle.
2. Combine the beans, papaya, jalapeño, onion, cilantro, lime juice, and oil in a bowl. Season to taste.
3. Warm tortillas in a skillet, then divide lettuce, cod, and salsa evenly among them. Top with sour cream and serve.

Make-it-work tip: Make the salsa ahead—the flavors deepen as it chills.

Black Olive and Tomato Risotto with Cod

This comforting risotto stays balanced thanks to lean cod, antioxidant-rich tomatoes, and olives that supply heart-healthy monounsaturated fats. Parmesan adds depth without cream, making it rich-tasting but not heavy.

Time: 30 minutes | Serves: 4 | Calories: 443

Ingredients

• 4 cod fillets (about 6 oz each; total ~1½ pounds)
  
• 2 tbsp olive oil
  
• 1 red onion, finely chopped
  
• ⅔ cup pitted black olives, chopped
  
• ⅔ cup chopped tomatoes
  
• 1¼ cups Arborio rice
  
• 3¾ cups hot chicken stock
  
• ½ cup grated Parmesan cheese
  
• ½ cup chopped fresh basil
  
• Pepper, to taste
  

Directions

1. Place cod in a roasting tin, drizzle with 1 tbsp oil, season with pepper, and set aside.
2. Heat remaining oil in a pan and cook onion 3–4 minutes. Add olives and tomatoes and cook 1 minute.
3. Add rice and half the stock; simmer 5–6 minutes until absorbed.
4. Bake cod at 200°C for 15 minutes.
5. Stir remaining stock into rice until tender. Remove from heat and stir in Parmesan and basil. Serve with cod on top.

Make-it-work tip: Stir in spinach at the end for extra greens.

Cod in Parchment with Tomatoes, Olives, and Spinach

Image: https://recipe-images-prod.noomtest.com/af510d62119bdf3c091dc615c97adcfc-l.jpg

Cooking fish in parchment gently steams it, locking in moisture without heaviness. Spinach brings iron and folate, tomatoes add antioxidants, and olives provide healthy fats—naturally balanced and low-effort.

Time: 20 minutes | Serves: 4 | Calories: 285

Ingredients

• 4½ cups baby spinach (about 4½ oz)
  
• ¼ cup olive oil
  
• Salt, to taste
  
• Pepper, to taste
  
• 4 cod fillets (about 6½ oz each; total ~1⅔ pounds)
  
• 3 Roma tomatoes, chopped
  
• ½ cup black olives, halved
  
• 1 tbsp dried rosemary
  
• Juice of ½ lemon
  

Directions

1. Preheat the oven to 375°F. Cut parchment into four squares.
2. Place spinach in center of each, drizzle with oil, season.
3. Top with cod, tomatoes, olives, rosemary, and lemon juice.
4. Seal packets and bake 15 minutes until fish is opaque. Open carefully and serve.

Make-it-work tip: Add lentils or potatoes on the side if you want more staying power.

Steamed Ginger Fish

Steaming keeps the fish moist and nutrient-dense, while ginger and citrus zest support digestion. Light soy sauce adds umami without heaviness.

Time: 10 minutes | Serves: 4 | Calories: 528

Ingredients

• 4 cod or halibut fillets (about 7 oz each; total about 1¾ pounds)
• Fresh ginger, shredded
• 1 red chili, shredded
• 1 tbsp orange zest
• 1 tbsp lemon zest
• 2 spring onions, shredded
• 2 tbsp light soy sauce
• 1 tbsp chopped coriander
• Salt
• White pepper

Directions

1. Season fish with salt and white pepper and place on a heatproof plate.
2. Top with ginger, chili, and citrus zest.
3. Steam 6–8 minutes until just cooked.
4. Drain liquid, top with spring onions, drizzle with soy sauce, sprinkle with coriander, and serve.

Make-it-work tip: No steamer? Use a colander over a pot with a tight lid.

Sesame-Almond Cod with Cauliflower Rice

Cauliflower rice boosts fiber and volume while cod provides lean protein. Tahini and almonds add healthy fats that help with satiety.

Time: 40 minutes | Serves: 4 | Calories: 459

Ingredients

• 1 large head cauliflower
• 1 tbsp olive oil
• ¾ tsp salt
• 2 cloves garlic
• ¼ cup almonds
• 6 tbsp tahini
• ¼ cup lemon juice
• 1½ lb cod fillets
• ½ tsp salt
• ¼ tsp black pepper
• ¼ cup parsley
• 1 lemon

Directions

1. Preheat oven to 450°F.
2. Rice cauliflower in a food processor. Toss with oil and salt and spread on a baking sheet.
3. Blend garlic, almonds, tahini, and lemon juice until smooth.
4. Place fish on cauliflower, season, and spread sauce on top.
5. Bake 10–15 minutes until fish is opaque. Garnish with parsley and lemon.

Make-it-work tip: Double the sauce for leftovers or veggie dips.

Air Fryed Coconut Breaded Cod

Air-frying delivers crunch with less oil than frying. Cod adds protein, coconut and Parmesan bring flavor, and lemon keeps it bright.

Time: 40 minutes | Serves: 4 | Calories: 556

Ingredients

• 24 oz cod fillets
• ¼ cup coconut aminos
• ⅔ cup Parmesan
• ⅔ cup coconut flakes
• 2 tsp salt
• 1 tbsp Splenda
• 3 egg yolks
• 3 tbsp heavy cream
• 1 tsp chipotle
• 4 tbsp olive oil
• 1 lemon

Directions

1. Marinate cod in coconut aminos for 20 minutes.
2. Blend cheese, coconut, sweetener, salt, and chipotle.
3. Mix egg yolks, cream, and remaining aminos.
4. Dredge fish in egg wash, then coating.
5. Air-fry at 360°F for 7–8 minutes until flaky. Serve with lemon.

Make-it-work tip: Pair with a crunchy slaw for balance.

Skewered Teriyaki Cod with Steamed Ginger Rice

Grilling keeps the fish lean while ginger rice supports digestion and steady energy. Cod provides protein and iodine for thyroid health.

Time: 20 minutes | Serves: 4 | Calories: 688

Ingredients

• 6 tbsp teriyaki sauce
  
• 1.1 pounds cod, cubed
  
• 1¾ cups jasmine rice
  
• 1 tsp salt
  
• 2 tbsp fresh ginger, finely grated or minced
  
• 8 spring onions (green onions), sliced
  
• Soy sauce, to taste
  

Directions

1. Marinate cod in teriyaki sauce.
2. Cook rice with water, salt, and ginger.
3. Grill spring onions until charred.
4. Thread cod onto skewers and grill 2–3 minutes per side.
5. Serve with rice, onions, and a dash of soy sauce.

Make-it-work tip: Go lighter on extra soy—teriyaki brings plenty.

Cod with Cherry Tomatoes and Thyme

Tomatoes, thyme, and stock build flavor, and small amounts of butter add strategic flavor to this warming, one-pot healthy cod casserole.

Time: 45 minutes | Serves: 3 | Calories: 555

Ingredients

• 3 tbsp olive oil
• 2 shallots
• 4 garlic cloves
• 18 oz cherry tomatoes
• 1 cup chicken stock
• Salt
• Pepper
• 2 tsp red pepper flakes
• 5 tbsp butter
• 3 tbsp thyme
• 1 lb cod
• 1 lemon

Directions

1. Sauté shallots and garlic in oil. Add tomatoes, stock, salt, and pepper flakes; simmer 15 minutes.
2. Stir in butter and thyme.
3. Bake seasoned cod with lemon slices, covered, at 400°F for 12 minutes.
4. Top with tomato sauce and rest 1 minute before serving.

Make-it-work tip: Spoon sauce over veggies or zucchini noodles.

Mediterranean Baked Fish

Vegetable-packed and high-volume, this baked fish relies on olive oil, lemon, and herbs for heart-healthy Mediterranean flavor.

Time: 42 minutes | Serves: 4 | Calories: 299

Ingredients

• 3 tbsp olive oil
• 1 onion
• 1 red pepper
• 1 yellow pepper
• 2 garlic cloves
• 16 cherry tomatoes
• Parsley
• 10 olives
• 1 tbsp capers
• 2 tbsp lemon juice
• 5 fl oz stock
• Salt and pepper
• 4 cod fillets

Directions

1. Cook onions and peppers in oil until soft.
2. Add garlic, tomatoes, parsley, olives, capers, lemon juice, and stock.
3. Place fish in baking dish, season, and top with vegetables.
4. Bake at 400°F for 20–25 minutes until flaky.

Make-it-work tip: Store fish with extra veggies to keep it moist.

Baked Miso Cod

Miso adds deep umami flavor and minerals, allowing the fish to shine without heavy sauces. Baking keeps it tender and light.

Time: 30 minutes | Serves: 4 | Calories: 171

Ingredients

• 1 lb black cod or seabass
• Radish
• 2 oz sake
• 2 oz mirin
• 4 tsp white miso
• ½ tsp sugar

Directions

1. Simmer marinade ingredients 5 minutes until thickened; cool.
2. Reserve 2 tbsp marinade.
3. Marinate fish overnight.
4. Bake at 400°F for 5 minutes, broiling last 2 minutes.
5. Brush with reserved marinade, garnish with radish, and serve.

Make-it-work tip: Serve with crisp cucumbers or slaw for contrast.