Buzz
Cod is a highly sought-after white-fleshed fish, prized for its abundant meat and minimal bones. It can be prepared in various ways, including pan-frying, grilling, and poaching. Despite its high cholesterol content, cod is low in saturated fat, rich in omega-3 fatty acids, and packed with essential vitamins and minerals. Below is a guide on how to prepare cod using different methods.
Ingredients
Pan-Fried Cod Fillets
- 2 cod fillets (totaling 450 g)
- 1/4 cup (60 ml) milk
- 1/2 cup (30 g) cornstarch
- 1 teaspoon (5 g) black pepper
- 1 teaspoon (5 g) salt
- 2 tablespoons (30 ml) vegetable oil
- Juice of half a lemon
- 4 sprigs of parsley
Grilled Cod Fillets
- 2 cod fillets (totaling 450 g)
- 1 teaspoon (5 g) black pepper
- 1 teaspoon (5 g) salt
- 2 tablespoons (30 ml) melted butter
- 1 teaspoon (5 g) paprika powder
- 1 teaspoon (5 g) dill
- Juice of half a lemon
- 3 lemon slices
- 3 sprigs of dill
Poached Cod Fillets
- 6 cups cold water
- 1/4 cup dry white wine
- 3 medium shallots, sliced
- 3 medium red tomatoes, sliced
- 1 medium carrot, sliced
- 2 tablespoons Kosher salt
- 2 medium bay leaves
- 1 tablespoon black peppercorns
- 4 cod fillets (about 900 g)
- 1/2 medium lemon, sliced
- 6 sprigs of parsley, chopped
Broiled Cod Fillets
- 2 cod fillets (totaling 450 g)
- 1/4 cup melted butter
- 2 tablespoons lemon juice
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt
- 1/8 teaspoon white pepper
- Paprika powder for added flavor
Steps
Pan-Fried Cod
Prepare the cod fillets. Rinse the fillets under running water for a few minutes, then pat them dry with paper towels.
Pour milk into a shallow bowl.
Soak the fillets in milk for 15 minutes. The milk will help reduce the strong fishy odor.
Combine cornstarch, salt, and pepper in a shallow bowl. You can switch to using a plate if a suitable bowl isn’t available. Coating the fillets in cornstarch using a shallow bowl or plate is easier.
Heat oil in a frying pan over medium heat for about 3 minutes.
Coat the milk-soaked fillets in the cornstarch mixture. Flip a few times to ensure each side is evenly coated.
Fry the fish for about 5 minutes on each side.
Transfer the fried fish to a serving plate.
Drizzle lemon juice over the fish.
Garnish with fresh parsley and serve.
Grilled Cod
Prepare the cod fillets. Rinse the fillets under running water for a few minutes, then pat them dry with paper towels.
Preheat the broiler to high heat.
Spray cooking oil on the broiler pan. This step prevents the fish from sticking to the pan.
After rinsing the fish under running water for a few minutes, place the fillets on the broiler pan.
Brush melted butter over the fish fillets.
Drizzle a bit of lemon juice over the fish.
Sprinkle salt, pepper, and paprika over the fish.
Scatter dill over each fillet.
Place the pan in the broiler (about 10 cm away from the heating element).
Broil for about 5 minutes. The fish is done when you can easily flake it with a fork.
Transfer the fish to a serving plate. Use a spatula to move the fish. It will be tender and flaky.
Poached Cod Fillets
Prepare the cod fillets. Rinse the fillets under running water for a few minutes, then pat them dry with paper towels.
Combine water, wine, shallots, carrots, potatoes, bay leaves, salt, and peppercorns in a large, shallow pot.
Bring the mixture to a boil over high heat.
Reduce the heat to let the mixture simmer gently.
Arrange the cod fillets in a single layer in the pot. Ensure the fillets are fully submerged in the liquid.
Poach until the fish turns opaque and flakes easily. This process typically takes about 7 minutes. The internal temperature of the cod should reach around 80°C. The vegetables in the pot should be tender when pierced with a fork.
Serve. Place each cod fillet in individual bowls, evenly distributing the vegetables and broth among 4 bowls. Garnish with lemon slices and chopped parsley.
Broiled Cod Fillets
Prepare the cod fillets. Rinse the fillets under running water for a few minutes, then pat them dry with paper towels.
Preheat the oven to 175°C.
Mix butter with lemon juice. Stir melted butter and lemon juice in a small bowl until well combined and smooth.
Combine flour, salt, and white pepper in a separate bowl. Mix all ingredients until a fine flour mixture forms.
Coat the cod fillets in the butter mixture, then dredge in the flour mixture. The butter helps the flour adhere to the fish. Gently shake off any excess flour.
Arrange the fish on an ungreased 20 cm x 20 cm x 5 cm baking dish.
Pour the remaining butter mixture over the fish. Sprinkle paprika on top for added flavor.
Bake uncovered at the lower heat for 25-30 minutes until the fish flakes easily with a fork.
Serve. Garnish with parsley sprigs and lemon slices, and enjoy while the fish is still warm.
Tips
- Breadcrumbs or cracker crumbs can be used instead of cornstarch. To avoid the calories from crumbs, you can fry the fish immediately after soaking in milk. However, cornstarch or breadcrumbs will give the fish a crispier texture.
Warnings
- Always store fish in the refrigerator until ready to cook. Do not freeze cod for more than 3 months, and avoid refreezing thawed fish.
- Cod fillets have few bones, but you should still eat carefully to avoid choking on small bones.
What You'll Need
- Shallow bowl for soaking and coating the cod
- Medium-sized frying pan
- Broiler pan
- Pastry brush
