How to Cook Cod Fillets

Cod is a popular white fish that is meaty and contains very few bones. It's a versatile fish that can be cooked in a number of ways that include pan-frying, broiling, and poaching. Although cod is high in cholesterol, it is low in saturated fat, high in Omega 3 oil and an excellent source of vitamins and minerals.^{[1]
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Research source} If you want to know how to cook cod fillets in a number of ways, just follow these steps.

Ingredients

Pan Fried Cod Fillets

2 cod fillets (total of 1 lb. or 450 g)
1/4 c. (59 ml) milk
1/2 c. (30 g) cornmeal
1 tsp. (4.7 g) black pepper
1 tsp. (4.7 g) salt
2 tbs. (30 ml) vegetable oil
Half juiced lemon
4 sprigs parsley
1 tsp. (4.7 g) chili powder (optional)

Broiled Cod Fillets

2 cod fillets (total of 1 lb. or 450 g)
1 tsp. (4.7 g) black pepper
1 tsp. (4.7 g) salt
2 tbs. (30 ml) butter, melted
1 tsp. (4.7 g) paprika
1 tsp. (4.7 g) dill weed
Half juiced lemon
3 lemon wedges
3 sprigs dill

Poached Cod Fillets

6 cups cold water
1/4 cup dry white wine
3 thinly-sliced medium shallots
3 sliced medium red potatoes
1 sliced medium carrot
2 tbsp. kosher salt
2 medium bay leaves
1 tbsp. black peppercorns
4 (6 oz.) cod fillets
1/2 sliced medium lemon
6 chopped parsley sprigs

Baked Cod Fillets

2 cod fillets (total of 1 lb. or 450 g)
1/4 cup melted butter
2 tbsp. lemon juice
1/4 cup all-purpose flour
1/2 tsp. salt
1/8 tsp. white pepper
Paprika to taste

Method 1

Method 1 of 4:

Pan Fried Cod Fillets

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Rinse them under running water for a few minutes and pat them dry with a paper towel to absorb any excess water.
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The milk takes away strong “fishy” odors.
You can transfer the seasoned meal to a plate if you don’t have a suitable bowl. It's easier to coat the fillets with the cornmeal in a shallow bowl or a plate.
Turn them over several times so that each side is completely coated with the cornmeal.

Method 2

Method 2 of 4:

Broiled Cod Fillets

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Rinse them under running water for a few minutes and pat then dry with a paper towel to absorb any excess water.
This will prevent the fish from sticking to the pan. You can also line the pan with aluminum foil.^{[2]
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The cod is done when it flakes easily when pierced with a fork.
Use a spatula—the fish will be tender and flaky.

Method 3

Method 3 of 4:

Poached Cod Fillets

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Rinse them under running water for a few minutes and pat them dry with a paper towel to absorb any excess water.
Make sure that the fillets are completely covered with liquid.
This should take about 7 minutes. The internal temperature of the cod fillets should be 175ºF. The vegetables should also be tender when poked with a fork.
Place one cod fillet in each bowl and divide the veggies and broth evenly among the four bowls. Garnish the dish with the sliced lemon and chopped parsley.

Method 4

Method 4 of 4:

Baked Cod Fillets

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Rinse them under running water for a few minutes and pat them dry with a paper towel to absorb any excess water.
Stir the melted butter and lemon juice together in a small bowl until the ingredients are completely combined and you've made a smooth butter mixture.^{[4]
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Do the same with these ingredients until you've made a smooth flour mixture.
The butter will make the flour mixture stick to the fish. Gently shake the fish to remove any excess mixture.
Sprinkle the fish with paprika to taste.
Garnish this fish with parsley sprigs and lemon slices and enjoy it while its warm.

Community Q&A

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Question

What is the baking time and temp for cod fillets?

Michele

Top Answerer

350°F (176°C) for 25 - 30 minutes.

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Question

How much butter and lemon juice?

Michele

Top Answerer

It's a matter of personal preference. You don't want to drown the cod in either.

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Question

Is frozen cod as good as fresh?

Michele

Top Answerer

Fresh is always preferable, but frozen will do as well. For best results, defrost in the refrigerator before cooking.

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Tips

Seasoned bread crumbs or cracker crumbs can be substituted for the cornmeal. If you prefer to avoid the extra calories of the breading, you can fry the fillets after soaking them in the milk, but the cornmeal or bread crumb coating will make the fillets much crispier.

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For lighter frying, seasoned flour will do as well as cornmeal, bread or cracker crumbs.

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Warnings

Always keep fish refrigerated until you are ready to prepare it for cooking. Don’t freeze fish for longer than 3 months, and never re-freeze fish after you have defrosted it.

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Cod fillets don’t have very many bones, but take care when eating the fillets so that you don’t choke on a small bone.

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