Pacific Cod Dinner: A Healthy and Easy Seafood Recipe

by Nikolai Nikitenko February 20, 2025

Pacific Cod Dinner: A Healthy and Flavorful Seafood Recipe

Are you looking for a delicious and nutritious seafood recipe that’s easy to prepare? This Pacific Cod Dinner is the perfect meal for seafood lovers! Pacific cod is light, flaky, and mild in flavor, making it a favorite choice for a healthy meal. Paired with garlic lemon butter sauce, roasted vegetables, and quinoa, this dish is packed with flavor, nutrients, and freshness.

Whether you prefer baking, air frying, or pan-searing, this wild-caught cod recipe will satisfy your cravings while keeping things light and healthy.

Why Choose Pacific Cod?

Pacific Cod is a lean, high-protein fish that offers many health benefits:

✔ High in Protein – Great for muscle growth and repair.
✔ Low in Fat – A heart-healthy option for any diet.
✔ Mild, Sweet Flavor – Perfect for pairing with different seasonings.
✔ Flaky Texture – Easy to cook and absorbs flavors well.
✔ Rich in Vitamins & Minerals – Packed with omega-3s, B12, and selenium.

🌊 Shop Fresh Pacific Cod Online:

Ingredients for the Perfect Pacific Cod Dinner

For the Pacific Cod:

4 wild-caught Pacific cod fillets (6 oz each)
2 tbsp olive oil
1 tbsp lemon juice
2 cloves garlic, minced
Salt & freshly ground black pepper (to taste)

For the Garlic Lemon Butter Sauce:

4 tbsp unsalted butter
1 tsp minced garlic
2 tbsp lemon juice
1 tsp lemon zest
Salt & pepper (to taste)
2 tbsp fresh parsley, chopped

For the Roasted Vegetables:

1 cup cherry tomatoes
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced
1 yellow squash, sliced
2 tbsp olive oil
Salt, pepper, & dried Italian herbs (to taste)

For the Quinoa:

1 cup quinoa
2 cups water or vegetable broth
Salt (to taste)

Step-by-Step Cooking Instructions

1. Prepare & Cook the Pacific Cod

✔ Pat the cod fillets dry with a paper towel.
✔ Rub with olive oil, lemon juice, garlic, salt, and pepper.
✔ Cook using your preferred method:

🔹 Air Fryer: 375°F for 8-10 minutes (crispy, healthier option).
🔹 Baking: 400°F for 12-15 minutes (moist and flaky texture).
🔹 Pan-Searing: Cook in a hot skillet with olive oil, 3-4 minutes per side.

2. Prepare the Garlic Lemon Butter Sauce

✔ Melt butter in a saucepan over low heat.
✔ Add garlic and sauté for 30 seconds.
✔ Stir in lemon juice, lemon zest, salt, and pepper.
✔ Remove from heat and mix in fresh parsley.

3. Roast the Vegetables

✔ Preheat the oven to 400°F.
✔ Toss cherry tomatoes, bell peppers, zucchini, and squash with olive oil, salt, pepper, and Italian herbs.
✔ Spread on a baking sheet and roast for 20 minutes.

4. Cook the Quinoa

✔ Rinse the quinoa under cold water.
✔ Bring 2 cups of water or vegetable broth to a boil.
✔ Add quinoa, reduce heat, and simmer 15 minutes until liquid is absorbed.

5. Serve Your Pacific Cod Dinner

✔ Plate the Pacific cod fillets.
✔ Drizzle with garlic lemon butter sauce.
✔ Serve alongside roasted vegetables and quinoa.
✔ Garnish with fresh parsley and lemon wedges.

Pacific Cod Cooking Tips & FAQs

What’s the Best Way to Cook Pacific Cod?

Air frying and baking are healthier options, while pan-searing adds a delightful crispy texture.

Is Pacific Cod Healthy?

Yes! Pacific Cod is low in fat, high in protein, and packed with essential vitamins.

Can I Use Frozen Pacific Cod?

Absolutely! Just thaw overnight in the fridge and pat dry before cooking.

What Does Pacific Cod Taste Like?

It has a mild, sweet flavor and a flaky, tender texture.

Where Can I Buy Wild-Caught Pacific Cod?

Can I Grill Pacific Cod?

Yes! Just oil the grill grates and the fish to prevent sticking.

How Long Does Pacific Cod Last in the Fridge?

✔ Raw cod: 1-2 days.
✔ Cooked cod: 3-4 days.

Final Thoughts: A Nutritious & Flavorful Seafood Feast

This Pacific Cod Dinner is an easy, delicious, and healthy seafood meal that brings the flavors of the ocean to your plate. Whether you’re baking, air frying, or pan-searing, wild-caught Pacific cod is a fantastic choice for any seafood lover.

💡 Looking for fresh seafood? Check out:
🛒 Pacific Cod Fillets
🛒 Alaskan Pollock Fillets
🛒 Lingcod Fillets
🛒 Halibut Cheeks

📺 Watch Seafood Recipes & Tips on YouTube:
🎥 @GlobalSeafoods

✅ Enjoy a healthy and delicious seafood experience today! 🦞🐟✨