A rich, buttery flavor and a firm, flaky texture make cod fillets one of our most popular and versatile fish. With the high omega-3 oil content giving these filets their delicious flavor, it may come as a surprise that they’re naturally low in fat.
Saute: Season with coarse salt, pepper or herbs. Add 2 tablespoons oil or butter to skillet. Heat oil over medium-medium high, but don’t allow oil to smoke. Place filets in skillet and cook for 1-4 minutes. Shake pan occasionally while the fish is cooking to prevent it from sticking. Turn the fish over and cook for another 1-4 minutes until fish flakes easily and is opaque in the middle.
Bake: Preheat oven to 425F. Place fish in lightly oiled shallow baking dish. Season with salt, pepper, butter or margarine. Bake 6-10 minutes per inch of thickness of filet until it is opaque in the middle.
Serving Size: 4oz.
Total Fat: .05g
Saturated Fat: 0g
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