How to Cook Cod in a Healthy Way: 15 Healthy Cod Recipes

Cod is one of the most popular fish in Greek cuisine, rich in protein and omega-3 fatty acids. If we want to incorporate it properly into our diet and cook it in a healthy way, there are some basic principles and recipes we can follow.

How to Choose Cod
Choosing the right cod is the first step to achieving a delicious and healthy dish. If you prefer fresh cod, make sure its flesh is firm and the skin is shiny. If you choose salted cod, prefer a piece that is dense and free from signs of dryness. Salted cod is typically preferred for traditional dishes, while fresh cod is ideal for dishes with less fat and more flavor.

De-salting Cod
If you have chosen salted cod, the first step is to de-salt it properly. Submerge the cod in water and let it soak for 24-48 hours, changing the water at least 2-3 times. The duration of soaking depends on the intensity of the salt. After de-salting, the cod is ready to cook and can be used in many recipes.

Quick Healthy Cod Recipes
Cod can be cooked in various healthy ways, avoiding frying and excessive fats. Here are some of the easiest and most delicious recipes to enjoy it:

1. Baked Cod with Vegetables
   Place the cod fillet in a baking dish, drizzle with olive oil, lemon, garlic, and add fresh vegetables such as tomatoes, zucchini, and peppers. Bake for 20-25 minutes until tender.

2. Cod with Spinach and Feta
   Steam the cod with fresh spinach, feta, and a little olive oil. Simmer until the ingredients soften and serve with fresh lemon.

3. Cod Salad
   Steam or grill the cod and combine it with fresh vegetables (tomato, cucumber, arugula) and a light vinaigrette made with olive oil and lemon.

4. Cod with Tomato Sauce and Olives
   Make a healthy tomato sauce with basil and olives and cook the cod in it. Serve with toasted bread.

5. Cod with Greens
   Serve the cod with boiled greens (e.g., chard or endive) and olive oil. A light and flavorful dish.

6. Steamed Cod with Lemon and Herbs
   Steam the cod with lemon slices and fresh herbs such as thyme and rosemary.

7. Cod with Avocado and Arugula
   Serve grilled cod with slices of avocado, arugula, and a little feta. The avocado provides healthy fats and the arugula adds freshness.

8. Cod with Peas and Carrots
   Cook the cod in a pot with peas and carrots. Add a light sauce made from fresh tomato and a bit of oil.

9. Cod with Orange Juice and Turmeric
   Boil the cod with orange juice and turmeric for a unique flavor. The orange provides sweetness and the turmeric has anti-inflammatory benefits.

10. Grilled Cod with Garlic and Lemon
    Grill the cod with garlic, lemon, and a little olive oil, creating a simple yet flavorful dish.

11. Cod with Mushrooms and Onion
    Sauté mushrooms and onion with olive oil and add the cod. Cook together for about 10-15 minutes.

12. Cod with Rice and Vegetables
    Cook the cod with rice and steamed vegetables. This dish is nutritious and light.

13. Baked Cod with Potatoes and Onion
    Place the cod in a baking dish with potatoes and onion, drizzle with olive oil, and bake until crispy.

14. Cod with Pears and Herbs
    For a more gourmet dish, combine cod with pears and herbs, creating an interesting flavor combination.

15. Cod with Tomato Juice and Cinnamon
    Simmer the cod with tomato juice and a light touch of cinnamon for a more oriental flavor.

These recipes are ideal for healthy eating options, with minimal oil and natural ingredients that enhance flavor without overloading the dish with unnecessary fats.