Healthy cod fish recipe

Healthy Cod fish Recipe [Tasty, Yet Healthy]

We love fish for their mind-blowing aroma. But, when it comes to Cod fish, it’s a full package of nutrition and deliciousness. If you don’t know, let’s clarify you first, Cod fish comes with essential minerals, vitamins, and lean proteins. That’s why cod fish is popular among fitness enthusiasts. Today we are here with our healthy Cod fish recipe to give you a whole new level of food experience. Stay with us throughout this article to know everything about this recipe.

Healthy Cod fish Recipe: Let’s, Cook

Although it’s a Mediterranean recipe, it doesn’t matter where you live on this earth; you’ll enjoy every bite of this dish. We cooked the meal last week and couldn’t resist ourselves to share the recipe with you.

The preparation time was 10 minutes, and the entire recipe was cooked within 10 minutes. So, you’ll need approximately 20 minutes to prepare this healthy dish at your home. We used two fresh Cod fish fillets in this recipe.

Healthy Cod fish dish

The most exciting matter about this recipe is you don’t need to have so many types of ingredients. But, trust us, it won’t compromise the taste of the recipe either. We used some regular ingredients like black pepper, garlic, salt, lemon, etc. while making this healthy and tasty dish.

If you are confused about the cooking process of this recipe, please remove all of your confusion as we have got you covered. We followed some simple steps to make this dish. There are two significant steps while making this recipe. The first step is essential, and if you overlook this step, you won’t get the natural taste of the fish.

Therefore, you need to marinate the fish correctly. We used both lemon juice and zest in the marination process. The next step is cooking the marinated fish.

This recipe is so simple to make, and you’ll feel yum in every bite of this delicious Codfish. Below, you will get the full recipe so that you can cook it at your home quickly.

The Recipe:

Healthy cod fish recipe
5 from 1 vote

Healthy Cod fish Recipe

This delicious and healthy Cod fish recipe can be made in a total of 20 minutes and you can serve it to 2 people.
Prep Time10 mins
Active Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: Mediterranean
Diet: Low Calorie, Low Fat
Keyword: weight watchers Cod fish recipes
Yield: 2 people


  • Non-stick saucepan
  • Bowl
  • Spoon
  • Cooker


  • 2 fish fillet fresh
  • 1 tbsp olive oil
  • ½ tsp black pepper
  • 1 clove garlic minced
  • salt as per taste
  • lemon zest
  • 1 tsp lemon juice
  • Mustard sauce
  • 3 small green olive minced


  • Take the fish fillets on a bowl. Add black pepper, garlic, salt, lemon zest, lemon juice on the bowl. Add mustard sauce and mix well. Keep the mixture aside for 10 minutes
    Fish fillet
  • Take a non-stick saucepan and add olive oil on the pan. When it becomes hot, add the marinated fish on the pan. Cook it for 10minutes. Finally, serve the dish by adding minced olive.
    healthy Cod fish recipe


  1. You can add chili flakes for extra spice.
  2. Serving the dish with rice will give you a whole new level of eating experience.

Nutrient Content of Cod fish

There is no denying the fact that Cod is full of nutritional elements. Your body will get many beneficial nutrients if you keep cod in your diet plan. Below we will discuss the nutrient content of cod, which is found in the pacific and the Atlantic Ocean.

Lean Protein:

You’ll get a lot of lean protein in cod, but when it comes to calories, fats, or carbs, the cod is not abundant. If we think about a 3-ounce cooked Atlantic cod, you will get 90 calories from it, and the amount of fat will be only 1 gram.

The surprising fact is this amount of serving of Cod fish will provide you with around 19 grams of protein. The number of nutrients will be slightly varied for pacific cod.

B Vitamins:

First of all, we would like to remind you that B Vitamins play many significant roles in your body. For instance, it metabolizes nutrients and releases energy from the food. Cod fish is an excellent source of B vitamins.

If you eat Cod fish regularly, your body will get abundant B vitamins, which will make your body fit and healthy. Especially, Vitamin V12 plays a role in forming red blood cells and DNA. Besides, you’ll get a sufficient amount of vitamin B6 from Cod fish, which is essential for your body’s significant chemical reactions.

Phosphorus and Selenium:

Other nutrient contents of cod include minerals such as phosphorus and selenium. What is the main component of bones and teeth? Of course, you will answer calcium. That’s so true. But, there is another essential component of bones and teeth-phosphorus.

Besides, strengthening bones and teeth, phosphorus ensures that B vitamins are functioning correctly. On the other hand, selenium plays a role in the DNA formation of the body. Codfish is an excellent source of both phosphorus and selenium.

Final Words

We hope you are already excited about making the dish at your home. Honestly, you’ll love this mouthwatering, yet healthy recipe. Besides, the nutrient contents of Cod fish are amazing.

When you try this healthy Cod fish recipe at your home, please let us know about your experience in the comments section below. You can also find another healthy recipe here. We wish you a happy day with your favorite dish at home.

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