Cod Recipes

cod-saag-curry

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 cup sliced shallots
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 1/2 to 1 tablespoon curry powder
  • 1 can (14 oz.) regular or lite coconut milk
  • 1 to 2 teaspoons fish sauce
  • 1 to 2 tablespoons minced cilantro
  • 1/2 teaspoon garam marsala
  • 1 can (14 oz.) chicken broth
  • 4 Alaska Cod fillets (4 oz. each), fresh, thawed or frozen
  • 1/4 cup heavy cream
  • 8 to 10 oz. baby spinach leaves
  • Cayenne pepper, to taste

Alaska Cod Saag Curry

Prep Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Directions

In a large (12-inch) nonstick pan or stockpot, heat olive oil, shallots, garlic, ginger and curry over medium heat. Cook and stir 3 to 4 minutes until shallots are soft. Stir in coconut milk, fish sauce, cilantro, garam marsala and chicken broth. Bring to a simmer; cook 3 to 5 minutes. Rinse any ice glaze from frozen Alaska Cod fillets under cold water. Turn off heat and gently add seafood to liquid, skin side down. Return heat to a simmer.

Once simmering, cover pan and cook 4 to 5 minutes for frozen seafood or 2 minutes for fresh/thawed fish. Turn off heat and let seafood rest 5 minutes or until seafood is opaque throughout. Remove fillets; cover and keep warm.

Turn heat to high; reduce liquid by half, cooking about 5 minutes. Add cream and spinach, cover and cook until wilted.

To serve, portion 1/4 of spinach onto plate or shallow bowl, top with a seafood portion and sprinkle with cayenne pepper.

Nutrients per serving: 323 calories, 18g total fat, 9g saturated fat, 48% calories from fat, 62mg cholesterol, 25g protein, 16g carbohydrate, 4g fiber, 798mg sodium, 79mg calcium, and 360mg omega-3 fatty acids.

cod-crispy-pesto

Ingredients:

  • 1/2 cup panko, or fine bread crumbs
  • 1 Tablespoon cornmeal
  • 2 teaspoons dried oregano
  • 1 teaspoon garlic powder
  • 2 teaspoons lemon pepper seasoning
  • 2 tablespoons butter, softened
  • 4 Alaska Cod fillets (4 to 6 oz. each), fresh, thawed or frozen
  • Olive oil
  • 2 Tablespoons fresh lemon juice

Pesto:

  • 4 oz. fresh spinach leaves, de-stemmed
  • 1 teaspoon dried oregano
  • 2 tablespoons fresh oregano leaves, plus sprigs for garnish
  • 2 teaspoons minced garlic
  • 3 tablespoons olive oil
  • 1 teaspoon red wine vinegar
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup Feta cheese, crumbled
  • 4 oz. red bell pepper, finely chopped

Crispy Alaska Cod with Greek Pesto

Prep Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Directions

Prepare pesto by placing all ingredients in a food processor except for the Feta cheese and red bell pepper; pulse gently until coarsely minced. Remove from food processor to a bowl and stir in the Feta cheese and red bell pepper; set aside.

Preheat broiler oven to 450°F. In a small bowl, mix the panko, cornmeal, oregano, garlic powder, lemon pepper and butter to make a paste. Heat a large, heavy skillet over medium-high heat. Rinse any ice glaze from frozen Alaska Cod under cold water; pat dry with paper towel. Brush both sides of fillets generously with olive oil. Place cod in heated skillet and cook, uncovered, until lightly browned, moving fillets gently and adding small amounts of oil as needed to keep fillets from sticking. Without turning fillets over, cook 3/4 of the way through, about 5 to 6 minutes for frozen cod or 3 to 4 minutes for fresh/thawed fish.

Remove fillets from skillet and place in a large baking pan, browned-side down. Pat fillet tops dry with paper towel. Brush generously with lemon juice, then spread with panko/butter mixture. Place fillets in broiler and cook until the coating is crispy, about 2 to 4 minutes. Cook just until fish is opaque throughout.

To serve, top with a generous dollop of pesto and garnish with fresh oregano.

Cook’s tip: Depending on the saltiness of your Feta, you may need to add additional salt to the pesto.

Nutrients per serving: 463 calories, 29g total fat, 9g saturated fat, 55% calories from fat, 84mg cholesterol, 32g protein, 18.5g carbohydrate, 2.5g fiber, 652mg sodium, 185 calcium, and 590mg omega-3 fatty acids.

cod-oven-roasted

Ingredients:

  • 1 tablespoon dried parsley flakes
  • 1 teaspoon dried marjoram
  • 1 teaspoon oregano
  • 1 teaspoon savory
  • 1 teaspoon thyme
  • 2 teaspoons lemon zest
  • 1 bay leaf
  • 4 Alaska Cod fillets (6 to 8 oz. each), fresh, thawed or frozen
  • 2 tablespoons fresh lemon juice or dry white wine
  • Sea salt and pepper, to taste
  • 2 to 3 tablespoons melted butter

Oven-Roasted Alaska Cod Europa

Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 4

Directions

Heat oven to 375°F. In a small bowl, combine parsley flakes, marjoram, oregano, savory, thyme and lemon zest. Add leafy part of bay leaf (discarding center stem) broken into small pieces.

Rinse any ice glaze from frozen Alaska Cod under cold water; pat dry with paper towel. Place fillets in spray-coated baking dish and sprinkle with lemon juice or wine. Season with salt and pepper; rub on herb blend.

Cover dish with fitted lid or foil and roast for 10 minutes. Remove pan from oven and take off lid/foil. Pour butter over fillets and return to oven, uncovered. Roast an additional 7 to 10 minutes for frozen fillets or 4 to 6 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.

Nutrients per serving: 218 calories, 7g total fat, 4g saturated fat, 30% calories from fat, 156mg cholesterol, 34g protein, 2g carbohydrate, 1g fiber, 238mg sodium, 35mg calcium, and 790mg omega-3 fatty acids.

cod-catalonian

Ingredients:

  • 1/3 cup pine nuts OR slivered almonds, toasted
  • 4 large garlic cloves, minced
  • 2 cups chopped onions
  • 1 tablespoon olive oil
  • 1 large pinch saffron OR 1/2 teaspoon turmeric
  • 1 can (28 oz.) diced tomatoes, drained
  • 2 cans (14.5 oz. each) fat-free chicken broth
  • 2/3 cup dry white wine (OR additional 1 cup chicken broth)
  • 1-1/2 lbs. Alaska Cod fillets, fresh, thawed or frozen
  • 1/2 cup chopped fresh parsley OR 2 Tablespoons dried parsley
  • 4 slices Italian bread, cut into bite-size pieces and toasted, OR 1-1/2 cups croutons

Catalonian Cod Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Serves: 4

Directions

In food processor or blender, grind nuts and garlic to a paste.

In a large (12-inch) nonstick pan or stockpot, cook onions in olive oil over medium heat 3 to 5 minutes, until lightly golden. Add garlic paste, saffron, tomatoes, chicken broth, and wine. Bring to a simmer; cook 10 minutes. Rinse any ice glaze from frozen Alaska Cod under cod water. Turn off heat and gently add seafood to liquid, skin side down. Return heat to a simmer.

Once simmering, cover pan and cook 4 to 5 minutes for frozen cod or 2 minutes for fresh/thawed fish. Turn off heat and let seafood rest 5 minutes or until seafood is opaque throughout. Break cod into large chunks. Stir in parsley and bread and cook 3 minutes. Serve hot.

Nutrients per serving: 439 calories, 12g total fat, 1g saturated fat, 24% calories from fat, 63mg cholesterol, 44g protein, 34g carbohydrate, 7g fiber, 626mg sodium, 170mg calcium and 420mg omega-3 fatty acids.

Variation: Substitute Alaska Pollock or Sole fillets for Alaska Cod. Adjust cook time for smaller fillets if necessary. This soup is also excellent when made with Alaska Halibut!

Content Provided by Alaska Seafood Marketing Institute