We all are aware of the unmatched health benefits of Cod liver oil. It is a source of vitamin A, vitamin D, vitamin E, and omega-3 fatty acids. But codfish also has an amazing taste if you prepare it in the right way. And broiling cod always guarantees some delicious results. So passionate chefs often look for different broiled cod recipes to prepare mouth-watering dishes of codfish.
Cod is a widely harvested large marine fish of the family Gadidae. The dark-spotted fish with three dorsal fins, two anal fins, and a chin barbel is considered economically important. Its color varies from greenish or grayish to brown or blackish. This nutritious and flavorful fish is popular for its flaky, white flesh and a mild taste.
The chefs often add flavored sauce to enhance the taste of broiled cod. This is a common practice in the preparation of this fish. Passionate chefs like to experiment with different kinds of sauce using garlic, butter, lemon, etc. Today we will use the lemon sauce with yogurt to add extra freshness to the dish.
The healthy and delicious dish of codfish might be a part of our daily meal. In this article, we have shared tempting broiled cod recipes. It is easy to prepare and amazing in taste. The article also explains what is broiling and the benefits of broiled codfish. So be with us and learn how to prepare healthy and tasty broiled cod with lemon sauce.
Table of Contents
Broiled Cod Recipes
This is one of the easiest and tastiest broiled cod recipes. Here cod filets are cooked under high heat and served with a healthy lemon and caper yogurt sauce.
This is a quick and tasty recipe you can prepare with easily available ingredients. You can also prepare this dish in a baking pan.
Broiled Cod with Lemon Sauce is an easy-to-cook recipe for family dining. With only 5 ingredients, you can put this delicious meal on the table in less than 25 minutes. This recipe is also perfect for those following low-carb and gluten-free diets. Here is how to prepare it.
How is Broiling Done?
This type of cooking is done under direct heat. In broiling, the source of heat is over the food, unlike the other process where heat remains below the food.
For broiling, you will use a broiler pan. The direct heat provides a crispy outer surface to the food. And the interior remains soft and juicy with perfect doneness. So broiled codfish provides the perfect combination of taste and nutrition. Here is a healthy and delicious broiled cod recipe for you.
How To Prepare Broiled Cod with Lemon Sauce?
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Garnishing Time – 5 Minutes
Total Time: 25 Minutes
Cuisine – American
Course – Main Course
Servings – For 2 Persons
Equipment Required:
- Broiler Cooker
- Oven-proof skillet/Baking Dish
Ingredients:
To Marinate Fish:
- 8 Ounce (2 fillets)
- 2 Tablespoon oil (olive or avocado)
- 1 Pinch salt & pepper
To Prepare Sauce:
- 1 /2 cup plain Greek yogurt
- 1 Tablespoon Dijon mustard (regular or whole-grain)
- 1 Tablespoon capers
To Garnish the Dish:
- 1 Lemon, divided
Instructions
- Preheat the broiler to high and place an oven rack about 4 inches away from the broiler.
- Brush cod fillets with oil and then sprinkle with salt and pepper. Grease the oven-safe pan with the remaining oil.
- Cook cod filets for 8 minutes until the edges turn brownish. Thinner fillets will cook faster so you need to watch the cod carefully.
- Flip the fish after one side is cooked properly and cook for 1 to 2 minutes more.
- When the cod cooks, you can prepare the sauce. Cut the lemon in half. Take the juice of half of the lemon and cut the other half into wedges or slices.
- Add the yogurt, mustard, capers, and lemon juice to a small bowl and whisk to blend.
- Taste the sauce and add ingredients if required. Add more mustard if desired or more yogurt if it is too spicy. If the sauce is too thick, you can add a little juice from the caper jar.
- When the cod is cooked completely, serve immediately with sauce and lemon wedges or slices.
Chef’s Tips For Perfect Cooking
- Take cod fillets of approximately the same size and thickness for even cooking.
- An oven-proof skillet is common for cooking broiled cod but you can broil the cod in a baking dish also.
- Prepare the Lemon yogurt Sauce as described in the preparation part and add the sauce to the fillets before serving.
- If you are using frozen cod then let the fish thaw properly before cooking. Always keep the leftover cod in an airtight container in the refrigerator and use it within 3-4 days.
Nutritional Facts:
Calories: 268kcal (13%) | Carbohydrates: 7g (2%) | Protein: 26g (52%) | Fat: 15g (23%) | Saturated Fat: 2g (13%) | Cholesterol: 51mg (17%) | Sodium: 275mg (12%) | Potassium: 613mg (18%) | Fiber: 2g (8%) | Sugar: 3g (3%) | Vitamin A: 45IU (1%) | Vitamin C: 30mg (36%) | Calcium: 87mg (9%) | Iron: 1mg (6%)
Benefits of Broiled Codfish
Recent research by the University of Pittsburgh School of Medicine shows that eating fish results in larger brain volumes. But it is not fried fish. Broiling is better than frying or sauteing because in broiling you need not fry the fishes in oil. This makes it a healthier option than other fried recipes. Only baked or broiled fish is good for health and keeps your waistline in shape. So it is simple that broiled codfish has immense health benefits. Here is how you will be benefitted from broiled codfish.
- Improve Energy Levels
The vitamins, minerals, and healthy fats present in codfish are highly beneficial for your health. It’s rich in vitamin B12, which is important for your body’s nervous system. Vitamin B12 improves red blood cells in your body and prevents anemia. It also helps to improve your energy levels.
- Lower Cholesterol
Codfish is a good source of omega-3 fatty acids. This is an essential fat our body needs, but it can’t produce them on its own. So, you need to get these fats through your diet. Having regular omega-3 fatty acids in your diet lowers triglycerides which are unhealthy cholesterol.
- Regulate Blood Pressure
Consumption of omega-3s can help decrease your blood pressure. This, in turn, reduces the risk of heart disease. Eating enough omega-3 fatty acids is more effective than reducing your salt consumption for controlling high blood pressure.
- Reduce Risk of Heart Disease
Studies have found that eating fish like cod has reduced mortality from coronary heart disease by up to 30%. It reduces the risk and severity of heart disease and stroke if you eat codfish at least once a week.
- Improve Brain Function
If you eat codfish regularly, this can help your brain function well as you age. According to one study, eating broiled codfish reduces the loss of gray matter in your brain that occurs as you grow older. Keeping fish on your regular diet may also lower the risk of Alzheimer’s disease.
FAQ’s
Q. What Do You Serve With Cod?
A. Cod has a very mild taste. So you can pair it with almost every vegetable or starchy side dish. But make sure it doesn’t suppress the flavors you’ve added to it.
Some side dishes that would pair great with broiled codfish are roasted vegetables, potatoes, sweet potatoes, or rice and Salad.
Q. What is the Best Pan for Cooking Broiled Cod?
A. The best pan for broiling is a sturdy metal pan. Don’t use a glass pan because it might break.
Q. Do you need to flip codfish when broiling?
A. You can flip the fillets after one side is properly cooked. Then you can broil the other side for 1 to 2 minutes.
Q. Is Broiled Codfish Good to Eat?
A. Yes. It has immense health benefits as you will prepare it with minimal or no oil. And it is also delicious to eat
Conclusion:
Codfish has many health benefits and broiled codfish is as healthy as tasty. Cod has many dietary benefits and is a favorite of health-conscious foodies. It is an excellent source of protein. You can prepare it in many ways depending on the availability of ingredients and your taste preferences. But if you follow broiled cod recipes, your preparation will be easy, healthy, and delicious. Here we have shared an easy-to-cook broiled cod recipe. Hope this will enrich your culinary skill and you will prepare delicious, broiled cod for your family and friends.
Broiled Cod Recipe
Equipment
- Broiler Cooker
- Oven-proof skillet/Baking Dish
Ingredients
To Marinate Fish:
- 8 Ounce (2 fillets)
- 2 Tablespoon oil (olive or avocado)
- 1 Pinch salt & pepper
To Prepare Sauce:
- 1 /2 cup plain Greek yogurt
- 1 Tablespoon Dijon mustard (regular or whole-grain)
- 1 Tablespoon capers
To Garnish the Dish:
- 1 Lemon
Instructions
- Preheat the broiler to high and place anoven rack about 4 inches away from the broiler.
- Brush cod fillets with oil and thensprinkle with salt and pepper. Grease the oven-safe pan with the remaining oil.
- Cook cod filets for 8 minutes until theedges turn brownish. Thinner fillets will cook faster so you need to watch thecod carefully.
- Flip the fish after one side is cookedproperly and cook for 1 to 2 minutes more.
- When the cod cooks, you can prepare thesauce. Cut the lemon in half. Take the juice of half of the lemon and cut theother half into wedges or slices.
- Add the yogurt, mustard, capers, andlemon juice to a small bowl and whisk to blend.
- Taste the sauce and add ingredients ifrequired. Add more mustard if desired or more yogurt if it is too spicy. If thesauce is too thick, you can add a little juice from the caper jar.
- When the cod is cooked completely, serveimmediately with sauce and lemon wedges or slices.