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How to Cook Cod Filets

author image Trish Adkins
Trish Adkins is a writer and healthy lifestyle expert. She has been writing for over 15 years on a wide range of subject matter including ecotourism, yoga, meditation, healthy eating, cooking and crafting. Her writing has been published in "Women's Day," "Outpost" magazine and the "Burlington Free Press." She maintains two blogs, Yoke and Nana's Fabulous Life, and is a graduate of Temple University.
How to Cook Cod Filets
Plate of baked cod being drizzled with oil. Photo Credit: Ockra/iStock/Getty Images

Cod fish is a great source of lean protein. It is not high in saturated fats like other proteins. Cod is often used to make fish and chips, a deep-fried dish. But when poached, baked or grilled, cod can be healthful. According to the American Heart Association, it is one of the top 10 most popular fish in the United States, and it is low in mercury, a pollutant that can cause myriad health problems. Cod is high in omega-3 fatty acids, which according the Mayo Clinic, can act as a preventive against heart disease. Cod can be made in a variety of ways.

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Baked Cod with Lemon

Step 1

Preheat oven to 400 degrees F.

Step 2

Drizzle bottom of baking dish with 1/2 tbsp. of olive oil.

Step 3

Rub one cod fillet with 1/2 tbsp. of olive oil, minced garlic, lemon zest and salt and pepper, to taste.

Step 4

Place cod in oiled baking dish and bake for 12 to 15 minutes, or until opaque.

Step 5

Serve with fresh parsley sprinkled on top.

Poached Cod

Step 1

In a medium saucepan, heat 1 tbsp. olive oil over medium-high heat.

Step 2

Add garlic and chopped onion, stirring constantly and cooking until onion is softened, for about two to three minutes.

Step 3

Add crushed tomatoes and water to saucepan. Bring to a boil.

Step 4

Season outside of one cod fillet with salt and pepper.

Step 5

Add cod to boiling tomato mixture and poach until cooked through, about 10 minutes.

Step 6

Serve with a small amount of poaching liquid and fresh basil on the top.

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