Charred Orange Cod

Soft garlic aroma and mild citrus taste from the charred orange give these cod fillets a light, less pungent flavour than the lemon usually associated with fish.

Ingredients:

400g (14 oz) cod fillets

1 1/2 tsps brown sugar

1 1/2 tsps smoked paprika

salt and pepper to taste

1/4 tsp chili powder

1/4 tsp garlic powder

1/4 tsp dry minced onion

Charred Orange Dressing:

1/4 cup olive oil

1 orange halved

2 tbsps chopped chives

2 tbsps chopped fresh basil

salt and pepper to taste

2 garlic scapes 

Caramelized Pineapple:

1/2 pineapple cut in 1/2" thick pieces

2 tbsps sugar

1 tsp cinnamon 

Mix the seasonings for the cod together and coat each fillet. Let sit 30-40 minutes. Heat olive oil to medium in a saucepan. Add the orange halves cut side down along with the garlic scapes. Cook until lightly charred, about 5 minutes. Remove from heat and let cool enough to handle oranges. Pour olive oil into a bowl and squeeze the orange juice out of the halves. Add the chives, basil, salt and pepper and set aside. Discard the oranges and scapes (or use as garnish). Oil and pan or griddle and roast the cod in a 400°F for 10-15 minutes or until easily flaked with a fork. Rest 10 minutes. Meanwhile combine sugar and cinnamon and sprinkle half on the pineapple pieces. Bake at 400°F for 10 minutes. Turn them over and sprinkle the remaining sugar/cinnamon and bake another 10 minutes. Broil 2 minutes. Spoon the charred orange dressing over the fish to serve along with caramelized pineapple on the side. Serves 2

 Adapted from: cherryonmysundae.com

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Panko Parm Crusted Cod

Fish Friday favourite with a crunchy panko crust, just a hint of garlic and mayo to keep the cod incredibly moist. 

Ingredients:

14 oz (400 g) cod fillets

2 tbsps mayonnaise

1 tsp lemon juice

1 1/2 tsps minced garlic

salt and pepper to taste

1/2 cup panko

1/4 cup parmesan

2 tbsps olive oil

1 tsp dry parsley

Preheat oven to 425°F. Pat the cod fillets dry with paper towels and place on a parchment or silicone mat lined baking sheet. Mix the mayo, lemon juice, garlic, salt and pepper together and spread on top of each fillet. Combine the panko, parmesan, parsley and olive oil and sprinkle over each piece of fish. Press gently. Bake at 425°F for 10-12 minutes broiling the last 2 minutes to get a nice crust. Rest 5 minutes. Serves 2-3

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Garlic Sweet Chili Lime Cod

Vibrant lime puts a punch in this buttery garlic and sweet chili sauce accompanying tender pan fried cod. 

Ingredients:

1 lb cod fillets

3 tbsps butter

3 tsps minced garlic

salt, pepper and smoke paprika to taste

Sauce:

1/4 cup sweet chili sauce

2 tbsps lime juice

zest of 1 lime 

1 tsp soy sauce

1 tsp sesame oil

1 tsp sriracha sauce

Parsley to garnish

In a large skillet melt the butter on medium heat then add the garlic for 30 seconds. Salt, pepper and paprika the fish fillets and place in the skillet. Cook 3-4 minutes per side or until the fish flakes easily with a fork. While they cook whisk the sauce ingredients together and warm in a small saucepan. Once the fish is cooked plate it, drizzle the warm sauce on top and add parsley. Serves 2 

Adapted from: lorachef.com

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Sheet Pan Cod and Tomatoes

Light and healthy tender cod, juicy tomatoes, briny capers with fresh and flavourful lemon and dill. Sheet pan fish dinners usually feature cherry tomatoes but I had a couple of overripe beefsteak tomatoes so I chopped them up and it worked perfectly!

Ingredients:

1 medium onion, sliced

4 garlic cloves, sliced

2 large tomatoes, cut in chunks

1 tbsp capers, drained

4 tbsps olive oil, divided

salt and pepper to taste

juice of 1/2 a lemon

400 g (6 small fillets) cod

1-2 tbsps fresh dill

zest of 1/2 a lemon

Mix the onion, garlic, tomatoes, capers, juice of 1/2 a lemon, salt, pepper and 2 tbsps of olive oil together in a 13 X 9" baking dish. Roast at 425°F for 20 minutes, then stir. Nestle the fish into the pan and brush with 2 tbsps olive oil, salt and pepper. Return to the oven for 10-12 minutes or until fish flakes easily with a fork. Remove from oven and add fresh chopped dill and lemon zest. Serves 2-3 

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Herbed Lime Cod

Bursting with the flavours of lime, garlic, fresh basil and your favourite hot sauce, this light and flaky cod will please even fussy fish eaters. 

Ingredients:

4 cod fillets

1/4 cup lime juice

1/4 cup olive oil

4 tsps minced garlic

1 tsp lime zest

1-2 tbsp hot sauce

2 tbsps fresh chopped basil

2 tsps capers

1/4 tsp black pepper

Mix the lime juice, olive oil, minced garlic, lime zest and hot sauce together. Divide in half. Place one half in a resealable bag along with the cod in a single layer. Refrigerate for 20-30 minutes maximum. To the second half add the chopped fresh basil and capers and set aside. When ready to cook remove the fish from the marinade and discard that marinade. Oil the grill and season the cod with black pepper. Heat the barbecue to 450°F and cook 3-4 minutes per side or until an internal temperature of 130-135°F is reached. Serve drizzled with the rest of the marinade, basil and capers. Serves 4

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Air Fryer Breaded Cajun Cod

So crispy, yet tender and juicy inside! And healthier than fried cod using the air fryer.

Ingredients:

400g (5 small fillets) cod

1 egg, beaten

1/2 cup oat or all purpose flour

1/2 cup Panko

1 tsp blackened Cajun seasoning

spray oil

Pat fillets dry with paper towels. Whisk the egg in a bowl. Place flour in another bowl. And combine the Panko and Cajun seasoning in yet another bowl. Now that you've got your breading station set up it's time to start. Dredge the fish in flour, dip in egg then coat in Panko. Place in an oil sprayed air fryer basket and give the fish a light spray of oil as well. Air fry at 400°F for 10-11 minutes, flipping over halfway through. The internal temperature should read 145°F.

Serves 2-3

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Lemon Caper Baked Cod

Fish and lemon are a match made in heaven. Add the lemony tartness of capers along with lemon juice and you've got double lemony flavour to compliment the cod. Bonus, the foiled lined pan makes for easy cleanup!

Ingredients:

400g (14 oz) cod fillets 

1 tsp lemon juice

Salt and pepper to taste

1/4 tsp or to taste celery seed

Lemon Caper Butter:

3 tbsps butter

2 tsps minced garlic

2 tsps capers, drained

1 tbsp lemon juice

Salt and pepper to taste

Line a baking sheet with a large piece of foil, large enough to fold up over the top of the fish. Spray with oil.  Place the fillets on the foil, drizzle with 1 tsp lemon juice then add celery seed, salt and pepper. Take the extra overhang of foil and seal the fish in a packet. Bake at 450°F for 15 minutes. Remove from oven but keep sealed in foil for 5-10 minutes. Then check to see that fish flakes easily with a fork.  If it's not quite there you can always pop it under the broiler for a minute or two but keep a good eye on it. You don't want to dry out your fish. I have used 1/4-1/2" fillets.  If  you use thicker pieces of cod adjust cooking time accordingly. While the cod cooks prep the lemon caper sauce. Melt butter in a small saucepan on medium heat. Add garlic and cook 1-2 minutes.  Then add the capers, lemon juice, salt and pepper. Plate the fish drizzled with spoonfuls of sauce. 

Serves 2

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Sheet Pan Orange Cod

Orange slices brighten this veggie loaded sheet pan fish dinner. Just stack everything up and bake together for a colourful, flavourful feast.

Ingredients:

14 oz (400 g) frozen cod filets

3 small to medium potatoes, thinly sliced

1 orange, sliced

1 onion, sliced

2 or 3 handfuls of arugula

1 tomato, diced

1 red pepper, diced

2 tsps minced garlic

Old Bay seasoning to taste

drizzle of lemon juice

8-10 fresh basil leaves

Line a sheet pan with foil and spray with cooking oil. Layer the sliced onions in the center of the pan. Add potatoes and arugula.

Mix the red pepper and tomatoes together and place on top of the arugula. Then add the orange slices topped with frozen or still partially frozen cod filets.

Drizzle with some lemon juice. Season well with Old Bay and minced garlic and scatter the basil leaves.

Place a second piece of foil on top and tightly seal the edges.

Bake at 440°F for 25 minutes then check to see if fish flakes easily. Let sit covered for 5 minutes before serving.

Serves 2-3

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Crispy Cod

These pan fried fish fillets are so simple to make. And using cornstarch instead of flour, eggs and breadcrumbs for dredging makes all the difference. While flour absorbs oil, cornstarch blocks oil absorption leaving just a crisp and light coating on the fish. 

Ingredients:

4 cod fillets (or haddock)

1/4 cup cornstarch

1 tsp smoked paprika

1 tsp celery seed

salt and pepper to taste

vegetable oil

Pat the fillets dry with paper towels. Mix the cornstarch with paprika, celery seed, salt and pepper, then dredge each fillet to coat both sides.

Heat about 1/4 - 1/2" of vegetable oil in a frying pan. When a small piece of bread is dropped in and it sizzles the oil is ready. Fry the fillets 1 minute per side, depending on thickness maybe a little longer, until browned. And that's it!

Serve with lemon wedges.

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