Cod is one of the most popular fish and is commonly used for the traditional “fish and chips” recipe. Cod is a white fish from the same family as haddock and pollock. It has a very mild flavor, making it an excellent choice for those that don’t care for a “fishy” flavor. Cod is firm with a flaky flesh, so it holds up well during cooking. Cod doesn’t have to be fried; it’s delicious grilled, broiled, steamed or baked. Just be sure to cook it thoroughly, reaching a minimum internal temperature of 145°F as measured with a food thermometer. Use cod in chowders and fish tacos or coat it with a breading and air-fry it.
Cod is very lean. One 3-ounce (85 gram) portion is only 70 calories and 0.5 grams fat yet packed with 15 grams of protein. It’s generally sold fresh or frozen in fillets, without skin or bones, making it super simple to prepare. Fresh fish was likely previously frozen and may not be of fresh quality if sitting in the supermarket’s refrigerated section for over a day, so buying frozen fish may actually be better quality. Thaw frozen fish in the refrigerator overnight or to thaw quickly, place fish in a package and submerge it under cold water, changing the water every 30 minutes. According to the Monterey Bay Aquarium Seafood Watch, you should buy cod certified by the Marine Stewardship Council. Unfortunately, Atlantic cod populations are overexploited in the U.S. and listed as endangered in Canada, but Pacific cod populations are healthy.
Air Fried Breaded Cod
3 Tablespoons margarine, melted
12-16 round whole grain crackers, crushed
3 (4-6 oz.) cod fillets
Black pepper to taste
Lemon wedges
Wash hands with soap and water. Preheat the air fryer to 390°F. Transfer melted margarine to a shallow dish. Transfer crushed crackers to a separate shallow dish. Season cod with black pepper. Dip into margarine and then crushed crackers to coat all sides of fish. Place fish in preheated air fryer basket and air fry for 8 to 10 minutes until fish is cooked to internal temperature of at least 145°F with a food thermometer. Serve with a lemon wedge if desired.
Yield: 3 servings
Nutrition Facts (per serving): 310 calories, 11 grams fat, 300 milligrams sodium, 8 grams carbohydrate, 1 gram fiber, 42 grams protein
Sources: USDA Food Data Central.
USDA. The big thaw: safe defrosting methods.
Monterey Bay Aquarium Seafood Watch. Sustainable Cod Guide.
ABOUT THE AUTHOR: Jenna Smith is a Nutrition and Wellness Educator with University of Illinois Extension, serving Livingston, McLean, and Woodford Counties. Smith uses her experience as a registered dietitian nutritionist to deliver impactful information and cutting-edge programs to Livingston, McLean, and Woodford Counties and beyond.