#Cod Protein

Baked Cod with Parmesan Cream Sauce 🐟🧀✨ Protein: 30 g Tender, flaky cod baked to perfection and smothered in a rich, savory parmesan cream sauce—silky, comforting, and bursting with buttery garlic flavor! 📝 Ingredients: ✦ 2 cod fillets ✦ 1 tbsp olive oil ✦ 1/2 tsp paprika ✦ 1/2 tsp garlic powder ✦ Salt & pepper to taste ✦ 1 tbsp fresh parsley (chopped) Parmesan Cream Sauce: ✦ 1 tbsp butter ✦ 1 cup heavy cream ✦ 1/2 cup grated parmesan ✦ 1 clove garlic (minced) ✦ 1/2 tsp lemon juice ✦ Pinch of chili flakes (optional) 👩‍🍳 Instructions: 1️⃣- Preheat oven to 400°F (200°C). Season cod with paprika, garlic powder, salt, and pepper. 2️⃣- Drizzle with olive oil and bake 12–15 minutes until flaky and tender. 3️⃣- In a skillet, melt butter and sauté garlic for 30 seconds. Add heavy cream and bring to a gentle simmer. 4️⃣- Stir in parmesan, lemon juice, and chili flakes. Simmer until thick and creamy. 5️⃣- Pour the parmesan sauce over the baked cod and garnish with parsley. 6️⃣- Serve with rice, mashed potatoes, or roasted veggies. ✅ Macros Summary: ✯ Protein: 30 g ✯ Carbs: 3 g ✯ Fat: 18 g ✯ Calories: 280 ✯ Time: 20 minutes ⏱️ ✯ Serving: 1 🍽️ #CodRecipes #ParmesanCream #SeafoodDinner #HighProteinMeals #ComfortFood

🐟 Garlic Butter Cod Strips with Sweet Chili Lime Sauce 🍋 | Protein: 32g Flaky, tender, and bursting with flavor — these Garlic Butter Cod Strips with Sweet Chili Lime Sauce are pure perfection! The buttery, garlicky base pairs beautifully with the zesty-sweet glaze for a restaurant-worthy meal that’s light, healthy, and full of protein. 🌶️✨ 📝 Ingredients: ✦ 4 cod fillets (about 6 oz each) ✦ 2 tbsp butter ✦ 2 cloves garlic (minced) ✦ 1 tbsp olive oil ✦ ½ tsp paprika ✦ ½ tsp black pepper ✦ ¼ tsp salt ✦ 1 tbsp lime juice ✦ 2 tbsp sweet chili sauce ✦ 1 tsp soy sauce ✦ 1 tsp honey (optional for extra glaze) ✦ 1 tbsp chopped parsley (for garnish) 👩‍🍳 Instructions: 1️⃣ - Pat cod fillets dry and season with salt, pepper, and paprika. 2️⃣ - In a skillet, heat butter and olive oil over medium heat. Add garlic and sauté until fragrant (about 30 seconds). 3️⃣ - Add the cod fillets and cook for 3–4 minutes per side, until golden and flaky. Remove and set aside. 4️⃣ - In the same skillet, whisk together lime juice, sweet chili sauce, soy sauce, and honey. Simmer for 1–2 minutes until slightly thickened. 5️⃣ - Return cod to the pan and spoon the glaze over the top until well coated. 6️⃣ - Garnish with fresh parsley and a squeeze of lime before serving. 🍋 ✅ Macros Summary: ✯ Protein: 32g ✯ Carbs: 8g ✯ Fat: 9g ✯ Calories: 290 kcal ✯ Time: 20 minutes ✯ Serving: 1 cod fillet #️⃣ #HealthyDinner #SeafoodLovers #GarlicButterFish #HighProteinMeal #ChiliLimeCod

Mediterranean Herb-Crusted Cod over Pea Puree Ingredients: Fish: 2 thick cod fillets 170 g each, ½ tsp sea salt, ¼ tsp black pepper Crust: 3 tbsp almond flour, 3 tbsp whole-wheat breadcrumbs, 1 tbsp fresh parsley chopped, 1 tbsp fresh dill chopped, 1 tsp lemon zest, 1 garlic clove minced, 1 tsp dried oregano, 2 tbsp extra-virgin olive oil Pea Puree: 1 cup frozen peas, 1 cup baby spinach, 1 garlic clove, 1 tbsp lemon juice, 2 tbsp extra-virgin olive oil, ¼ tsp sea salt, 2 tbsp water Serve: Fresh dill fronds, chopped parsley, 2 lemon wedges Method: 1. Puree: Boil peas and spinach 2 min. Drain. Blend with garlic, lemon juice, 2 tbsp oil, salt, water until smooth. Keep warm. 2. Crust: Mix almond flour, breadcrumbs, parsley, dill, lemon zest, garlic, oregano, 2 tbsp oil, pinch salt. Pat fish dry, season with salt and pepper. Press crust firmly on top of each fillet. 3. Cook: Heat oven to 200°C. Sear fillets crust-side down in oven-safe pan with 1 tsp oil 2 min until golden. Flip, bake 8-10 min until fish flakes at 63°C. 4. Serve: Swirl warm pea puree on plates. Place fish on top. Garnish with dill, parsley. Serve with lemon wedges and a drizzle of extra-virgin olive oil.

Not only is it super lean but it’s also chefs kiss #lowcalorie #codfish

Just a friendly reminder that cod is one of the most underrated lean proteins 👏🏼 💪🏼 120 calories + 30g protein for 6 oz …yes, please! I season mine with Kinder’s Buttery Garlic and pop it in the air fryer for 6–8 minutes. Served it with rice, cauliflower, and broccoli for a high-volume, low-calorie, high-protein dinner that keeps me full and on track. Don’t overthink dinner. If you want the COD bod, go grab some 🤍🐟 #codrecipe #highproteindinner #lowcaloriedinner #airfryerdinner #healthymealideas #fatlossmeals #highproteinfoods #proteinqueen #4Mfit #thecaloriedeficitqueen #mealshift #easyhealthymeals #weightlossmeals #macrofriendly #fitfoodie

Baked Lemon Garlic Cod Ingredients Fish: 1.5 lbs cod loin fillets (patted completely dry) The "Golden" Sauce: * 3 tbsp Ghee (clarified butter) or Extra Virgin Olive Oil 2 tbsp fresh lemon juice 4 cloves garlic (minced) ½ tsp Turmeric (the secret to the rich, golden "butter" look and anti-inflammatory power) Seasoning: Salt, black pepper, and 1 tsp Smoked Paprika Garnish: Freshly chopped parsley and thin lemon slices Instructions Prep: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with a brush of olive oil. Dry & Season: Pat the cod fillets with paper towels until bone-dry. This is the only way to achieve a "pan-seared" visual in the oven. Season both sides generously with salt, pepper, and smoked paprika. Whisk the Sauce: In a small bowl, whisk together the melted ghee (or olive oil), lemon juice, minced garlic, and turmeric. The turmeric will turn the oil a vibrant, deep yellow that looks exactly like rich melted butter. Assemble: Arrange the fillets in the dish. Drizzle the golden sauce evenly over the fish and place a lemon slice on top of each fillet. Bake: Roast for 15–18 minutes. The fish is perfectly done when it is opaque and flakes easily at the touch of a fork. Serve: Spoon the vibrant yellow juices from the bottom of the pan back over the fish to enhance the golden visual. Garnish heavily with fresh parsley.

Pan-Seared Cod with Garlic Cream Sauce over Sautéed Spinach is a rich, elegant dish that’s surprisingly quick to make—perfect for a restaurant-style dinner at home. 🐟 Ingredients (Serves 2) For the cod: 2 cod fillets (skinless or skin-on) Salt & black pepper 1–2 tbsp olive oil 1 tbsp butter For the garlic cream sauce: 3–4 garlic cloves (minced) 1 tbsp butter 200 ml heavy cream 50 ml chicken or vegetable stock (optional) 2 tbsp grated Parmesan (optional but recommended) Salt & pepper Fresh parsley (chopped, for garnish) For the spinach: 200 g fresh spinach 1 tbsp olive oil or butter 1 garlic clove (minced) Salt & pepper 👩‍🍳 Instructions 1. Sear the cod Pat cod fillets dry and season with salt and pepper. Heat olive oil in a pan over medium-high heat. Place cod in the pan and cook 3–4 minutes per side until golden and cooked through. Add butter at the end and baste the fish. Remove and set aside. 2. Make the garlic cream sauce In the same pan, melt butter over medium heat. Add minced garlic and sauté until fragrant (about 30 seconds). Pour in cream and stock (if using). Simmer gently for 3–5 minutes until slightly thickened. Stir in Parmesan, season with salt and pepper. 3. Sauté the spinach Heat oil or butter in another pan. Add garlic and cook briefly. Add spinach and cook until wilted. Season lightly. 4. Assemble Spread sautéed spinach on plates. Place cod on top. Spoon over the garlic cream sauce. Garnish with parsley. 🍽️ Serving Ideas Pair with mashed potatoes, rice, or buttered pasta Add mushrooms or sun-dried tomatoes to the sauce for extra depth A squeeze of lemon balances the creamy richness

BEST DAMN CRISPY AND FLAKY COD INGREDIENTS 2 cod fillets about 1-inch thick. Thawed, if using frozen 1 Tablespoon Extra virgin Olive oil or Avocado oil ½ teaspoon Salt to taste ½ teaspoon Pepper to taste 1 Tablespoon Seasoning I used Old Bay seasoning. You can also try it with lemon pepper seasoning, or cajun spice. INSTRUCTIONS Prep cod fillets: Brush both sides of the cod fillets with oil or melted butter and season it with your preferred herbs and spices. I used Old Bay seasoning. You can also use garlic powder, paprika, salt, and black pepper for seasoning. Preheat: Let cod marinate and absorb spices and herbs for 5 minutes. In the meantime preheat the air fryer to 400°F. Then, grease the air fryer basket with oil or cooking spray. Air fry: Place the cod fillets in the air fryer basket and cook for 8-10 minutes (depending on thickness) or until it turns golden brown and crispy. Flip the fillets halfway through the cooking time to ensure it cooks evenly on both sides. Use a meat thermometer to check if the internal temperature of the fish has reached 145°F. Prepare the dipping sauce: While the cod is cooking, prepare the dipping sauce. You can make tartar sauce by mixing ½ cup mayonnaise, 2 teaspoons finely chopped pickles (or sweet pickle relish), 1 teaspoon of lemon juice, ½ teaspoon of Dijon or yellow mustard and a pinch of salt.Or you can also make a healthy Avocado Cilantro Dipping sauce by mixing avocado, lime juice, garlic, and salt in a blender. Blend it until it becomes smooth and creamy. #Mediterranean #recipes #recipeoftheday #reelschallenge

This baked cod with tomatoes is easy, foolproof, and comes together in one baking dish in just 30 minutes. Tender, juicy cod loin seasoned with homemade fish seasoning, baked over a bed of fresh tomatoes, garlic, and shallots. This is a quick and healthy dinner, a delicious restaurant-quality meal served in the comfort of your home 4 Cod loin (140g each) substitute with cod fillets. 1 tbsp Homemade fish seasoning (use any other seasoning of your choice) 2 cups baby tomatoes, washed and dried. You can cut the tomatoes in half if desired. 2 tbsp olive oil 2 tbsp Butter, cut into smaller cubes 1 tablespoon capers 4 large garlic cloves, smashed 2 banana shallots, thinly sliced Salt and black pepper to taste #bakedCod #healthydinner #quickmeals #easyrecipes #thedinnerbite #weeknightdinner #onepanmeal #codrecipes #homecooking #cod #familydinner #dinnerideas #familyfood #homemade #sotasty Thank you Ájọkẹ xx

Miso butter cod with roasted broccoli. Rich, savoury flavour with a simple, wholesome side. An easy dinner that feels a little special. → Available across AB, ON, QC, SK & BC → Not sure if we deliver to you? Reach out — we’re happy to help. #ColdwaterHarvest - #seafood #foodie #misocod #cod

If you’re ever stuck for ideas on how to serve fish for a quick and easy dinner, this recipe is a no-brainer. Hope you love it! Chris xx GARLIC BUTTER COD | Serves 4 INGREDIENTS ➡️COD: 4x 120-150g/4-5oz boneless skinless Cod Fillets 35g / 1/4 cup Plain Flour 1 tsp EACH: Salt, Garlic Powder 1/2 tsp Black Pepper 1 tbsp Olive Oil
1 tbsp / 15g Unsalted Butter ➡️SAUCE: 2 cloves of Garlic, finely diced 120ml / 1/2 cup Vegetable Stock 5 tbsp / 75g Unsalted Butter, diced into chunks 1 tbsp finely diced Fresh Parsley 1 Lemon, divided into 4 to serve (don’t skip this!) METHOD 1️⃣In a large shallow dish combine the flour, salt & pepper. Use kitchen roll to gently pat the cod dry & remove excess moisture. Take a piece of cod, coat it in the seasoned flour then give a shake/pat then place to one side. Repeat with the remaining fillets.
2️⃣Heat 1 tbsp oil and butter in a large non-stick pan over medium-high heat. Place in the cod and fry for 2-3 mins each side, or until light golden on the outside & just about opaque through the centre.* Timings will depend on the thickness of the fillets, but I recommend being cautious as the cod will carry on slightly as it rests and when added back to the pan.
3️⃣Remove the cod & place it on a plate to one side, then lower the heat to medium. Add the garlic & fry for 30 secs or so (careful it doesn’t burn) then pour in the stock. Swiftly stir in the butter until it melts and turns the stock cloudy, then add the parsley. 4️⃣Simmer & stir fairly frequently for a few minutes until the sauce begins to thicken. Season to taste then stir in the resting juices from the cod. Turn the heat to low, add the cod & baste in the sauce to warm it through and finish cooking it through if needed. The excess flour from the cod will slightly thicken the sauce further. Serve with a squeeze of lemon juice and enjoy! *It’s best to time it with your eyes. You’ll want it very slightly underdone because it’ll carry on cooking slightly as it rests and when it’s added back into the pan. The end result should leave the cod opaque through the centre with the flesh nice and flaky. It can overcook quite quickly so just be vigilant.

We cant say it enough! Adding fish into your diet has numerous health benefits. And fish cooks so quick, it makes a great week night meal. #svenfish offers delivery and subscriptions to make it even easier and affordable to get the fresh, nutrient dense protein your body needs. Svenfish Fish Market Open 12-6pm 25 Powder Mill Rd. (Rout 62 on the Acton/Concord line) www.svenfish.com Every Monday Svenfish has frozen fish fillets for 30% off original price. In store only! #eatmorefish #freshseafood #loveseafood #cod #codrecipe #newengland #seafood #recipe