How to Broil Cod Fillets

grilled fish fillet
Cod's white flaky flesh is low in fat. (Image: margouillatphotos/iStock/Getty Images)

Cod fish has a white, flaky flesh and is lower in fat than most other types of fish. While fish may be commonly served deep fried, it can easily be broiled for a healthier entree, and the mild flavor of cod complements bold marinades and sauces. The American Heart Association recommends eating fish at least twice per week, and with as much as 0.24 g of omega-3 fatty acids per 3-oz. serving, cod is one of the best choices.

Step 1

Place the cod fillets in a large plastic zipper bag. Add enough marinade to coat each piece of fish. Place the bag in your refrigerator for 10 to 30 minutes to marinate.

Step 2

Preheat the oven broiler. Brush your broiling rack with a thin coat of olive oil to help prevent sticking.

Step 3

Arrange the marinated fish fillets on the broiler rack in a single layer. If the fillets still have skin, place them skin-side down. Slide the rack into your oven three to four inches beneath the heating element.

Step 4

Broil the cod fillets for 10 to 12 minutes, or until the flesh at the thickest part flakes easily with a fork. Remove from the broiling rack with a wide, flat spatula.

Step 5

Gently peel away the skin from the white flesh of the fish. Serve hot as is, with your favorite sauce or with a lemon wedge.

Things You'll Need

  • Cod fillets, 6 oz. each

  • Large plastic zipper bag

  • Marinade

  • Broiling rack

  • Olive oil

  • Spatula

Tip

Try marinating your cod fillets in your favorite low-fat salad dressing for big flavor without extra fat.

Warning

North Atlantic cod has suffered from overfishing, so ask your grocer if you have concerns about the origins of your fish.

Pregnant women should limit their fish intake to less than 12 oz. per week.

REFERENCES & RESOURCES
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