Delicious Broiled Cod Recipes for a Healthy Meal

I burned my first cod badly. The edges were crispy, but the middle stayed raw.

That was five years ago, and I’ve learned a lot since then. Now, I make broiled cod recipes every week for my family.

The fish cooks in just 15 minutes and provides lean protein with no fuss.

My kids actually ask for it, which says something. Let me share what I’ve learned so you can skip my mistakes.

Nutritional Information of Codfish

Cod is one of the leanest proteins you can eat. I started cooking it when my doctor recommended more fish in my diet.

3-ounce serving gives you:

• 90 calories
• 20 grams of protein
• Only 1 gram of fat
• Zero carbs
• 40% of your daily selenium

Cod contains vitamin B12 for brain health. It has omega-3 fatty acids that support your heart. The mild flavor means kids actually eat it without complaints.

Fresh cod has very little sodium. Just check the labels on frozen cod, as some brands add salt.

Ingredients Required for Broiled Cod Recipes

Tips I’ve learned:

• Pat cod dry before seasoning. Moisture prevents browning.
• Room-temperature fish cooks more evenly than cold fish.
• Fresh lemon juice tastes better than bottled.

How to Make Broiled Cod: My Tested Method (The One That Finally Worked)

I ruined cod three times before getting it right. The first time, I placed the rack too close to the broiler. The top burned while the inside stayed raw.

The second time, I forgot to preheat the broiler. The fish steamed instead of getting that nice crust. The third time, I used too much garlic, and it turned bitter.

After those failures, I called my aunt who’s been cooking fish for 30 years. She shared her secrets, and I’ve been making perfect broiled cod ever since. Here’s exactly what I do now.

Step 1: Prep Your Oven (5 minutes before)

Move your oven rack to the second position from the top. This is about 6 inches below the broiler. Turn your broiler to high and let it heat for 5 minutes. I use this time to prep my fish.

Line a baking sheet with foil. Lightly coat it with cooking spray. This makes cleanup so much easier later.

Step 2: Prepare the Cod (3 minutes)

Take your cod fillets out of the fridge. Pat them completely dry with paper towels. This step matters more than you think. Wet fish won’t brown properly.

Let the fillets sit at room temperature for 10 minutes. Cold fish cooks unevenly. I learned this the hard way.

Check each fillet for bones. Run your fingers along the flesh. Pull out any bones with tweezers.

Step 3: Make My Secret Seasoning Mix (2 minutes)

Here’s where my recipe stands out. I first mix the olive oil, lemon juice, and minced garlic in a small bowl. Then I add the paprika, salt, and pepper.

This creates a paste instead of just sprinkling dry spices. The paste sticks better to the fish. Every bite gets flavor, not just the top.

Step 4: Season the Fish (2 minutes)

Place your cod fillets on the prepared baking sheet. Brush half the seasoning paste on top of each fillet. Use a pastry brush or the back of a spoon.

Make sure you cover the entire surface. Don’t leave dry spots. The edges dry out fast under the broiler.

Step 5: Broil First Side (5 minutes)

Slide the baking sheet into the oven. Set a timer for 5 minutes. Don’t walk away. Broilers work fast, and things can burn quickly.

Watch through the oven window.

You’ll see the edges start to turn white. That’s the protein cooking. The top should get light golden spots.

Step 6: Flip and Finish (4 minutes)

Take the pan out carefully. It’s very hot. Flip each fillet gently with a spatula. Brush the other side with the remaining seasoning paste.

Return to the broiler for 3-4 minutes. The fish is done when it reaches 145°F inside. I use an instant-read thermometer to check. Insert it into the thickest part of the fillet.

The fish should flake easily when you press it with a fork. It will look opaque, not translucent.

Step 7: Rest and Serve (2 minutes)

Take the cod out and let it rest for 2 minutes. This lets the juices settle back into the fish.

Add a small pat of butter on top for extra richness. Sprinkle fresh parsley over each fillet. Serve with lemon wedges on the side.

My secret touch: I save any leftover seasoning paste and drizzle it over the cooked fish. The raw garlic mellows during cooking, but that extra drizzle adds a fresh kick.

Total time: 15 minutes active cooking, 23 minutes total with prep.

What Makes This Method Work:

• The paste keeps the fish moist under high heat
• Proper rack position prevents burning
• Flipping ensures even cooking on both sides
• The temperature check guarantees it’s done right

I make this every Tuesday now. My kids fight over the crispy edges.

Low Carb Broiled Cod Recipe Option

If you’re cutting carbs, this version is perfect. I make it when I’m watching my weight. The recipe has zero carbs and tons of protein.

What’s different: Skip the paprika if it has added sugar. Use only salt, pepper, and garlic powder. Replace lemon juice with lime juice for variety.

The method stays the same:

• Pat cod dry and season both sides
• Broil 5 minutes per side at 6 inches from the heat
• Check for 145°F internal temperature

My favorite low-carb additions:

• Top with melted butter and herbs
• Serve over cauliflower rice instead of regular rice
• Add sliced avocado on the side

This meal has about 25 grams of protein per serving. It keeps you full for hours. I eat it for lunch and don’t get hungry until dinner.

The cod pairs well with roasted vegetables. Try it with asparagus or green beans. Both are low in carbs and cook quickly.

Net carbs per serving: Less than 2 grams (mostly from garlic and herbs)

You can meal prep this recipe, too. Cook four fillets on Sunday. Store them in containers with veggies. Reheat at 300°F for 8 minutes.

Diabetes-Friendly Broiled Cod Recipe

Cod works well for diabetes management. It has zero carbs and won’t spike your blood sugar. I make this for my dad, who has type 2 diabetes.

Why this helps: The high protein content slows down digestion. This keeps blood sugar levels steady. Omega-3s in cod also reduce inflammation, which helps with insulin sensitivity.

The Cooking Method Doesn’t Change:

Smart modifications I use:

• Use fresh lemon juice instead of store-bought marinades (no hidden sugars)
• Skip honey or sweet glazes completely
• Add extra herbs like dill or thyme for flavor without carbs
• Use garlic and onion powder sparingly (small amounts are fine)

Best Side Dishes for Blood Sugar Control:

• Steamed broccoli or spinach
• Mixed green salad with olive oil dressing
• Roasted Brussels sprouts

Nutritional benefits per serving:

• 0 grams of carbs
• 20 grams of protein
• Under 100 calories

My dad eats this twice a week. His blood sugar stays stable after meals. He doesn’t experience the crashes he used to get with heavier dinners.

Always pair your cod with non-starchy vegetables. Avoid potatoes or corn. These raise blood sugar quickly.

Storage and Reheating Instructions

Storing Leftover Cod:

Cooked cod stays fresh in the fridge for 3 days. Let it cool completely first. Place fillets in an airtight container. Don’t stack them if possible. They stick together and break apart.

I separate each fillet with parchment paper. This keeps them intact for reheating later.

Freezing for Later:

You can freeze cooked cod for up to 2 months. Wrap each fillet tightly in plastic wrap. Then place them in a freezer bag. Remove as much air as possible.

Label the bag with the date. I learned this after finding mystery fish in my freezer.

Reheating Without Drying Out:

This is where most people mess up. High heat makes reheated fish dry and rubbery.

My reheating method:

• Preheat oven to 275°F (low and slow)
• Place the cod in an oven-safe dish
• Add 1 tablespoon of water or broth to the dish
• Cover tightly with foil
• Heat for 10-12 minutes

The steam from the liquid keeps the fish moist. Check the internal temperature reaches 145°F again.

Microwave Option (if you’re Rushed):

• Place the fish on a microwave-safe plate
• Cover with a damp paper towel
• Heat on 50% power for 1-2 minutes
• Check and add 30 seconds if needed

The damp towel creates steam. This prevents the edges from getting tough.

Never reheat cod more than once. The texture gets worse each time. The fish becomes mushy and loses flavor.

Common Mistakes and Expert Tips for Perfect Results

Problem 1: Fish Comes Out Dry

This happens when you overcook it. Cod is lean and dries out fast.

My fix:

• Use a meat thermometer every time
• Remove fish at exactly 145°F
• Brush extra olive oil on top before broiling

I set a timer on my phone now. I don’t trust myself to remember.

Expert tip: Let your fish rest for 2 minutes after broiling. The juices redistribute through the meat. Cutting immediately makes it dry. This small pause makes a big difference.

Problem 2: Garlic Burns and Tastes Bitter

Minced garlic burns quickly under the broiler. Burned garlic ruins the whole dish.

My fix:

• Mix garlic into the oil first (it cooks more slowly this way)
• Use garlic powder instead of fresh for the top
• Keep the rack 6 inches from the heat, not closer

Problem 3: Fish Sticks to the Pan

Raw fish is delicate. It tears when you try to flip it.

My fix:

• Line your pan with foil and spray it well
• Let the fish cook fully on the first side before flipping
• Use a thin metal spatula, not a thick plastic one
• Slide the spatula under quickly and confidently

If a piece breaks, don’t panic. It still tastes the same.

Expert tip: Always pat your fish completely dry before seasoning. I use three paper towels per fillet and press firmly. Wet fish steams instead of browning under the broiler.

Problem 4: Uneven Cooking (Raw in the Middle)

Thick fillets cook more slowly than thin ones. The edges finish first.

My fix:

• Buy fillets of similar thickness
• Pound thick spots gently with your hand to even them out
• Add 1-2 extra minutes for fillets over 1 inch thick

I arrange my fillets so the thicker parts face the center of the pan. The edges get more heat.

Expert tip: Take your cod out of the fridge 10 minutes before cooking. Cold fish cooks unevenly. The center stays raw while the outside dries out. Room temperature fish cooks perfectly through.

Problem 5: Fish Has No Flavor

Bland fish means you didn’t season enough or the seasoning didn’t stick.

My fix:

• Salt both sides, not just the top
• Make a paste with your seasonings and oil
• Let seasoned fish sit for 5 minutes before cooking
• Add a squeeze of fresh lemon after cooking

The paste method changed everything for me. Dry spices just fall off in the oven.

Expert tip: Mix your oil and seasonings into a paste first. Don’t just sprinkle dry spices on top. The paste sticks to the fish and creates an even flavor. Dry seasonings burn on the pan and leave bland spots.

Problem 6: Smoke Fills Your Kitchen

Oil drips onto the broiler element and smokes.

My fix:

• Don’t use too much oil (3 tablespoons is enough for 4 fillets)
• Keep the baking sheet edges clean
• Turn on your exhaust fan before you start
• Crack a window open

I open my window every time now. My smoke alarm is too sensitive.

Expert tip: Rack position matters more than you think. Keep it 6 inches from the broiler element. Closer burns the top and creates smoke. Frying takes too long and dries out your fish.

Conclusion

Making broiled cod recipes at home is easier than you think. This method takes just 15 minutes and delivers healthy protein every time.

I’ve shown you the techniques I’ve tested to avoid the mistakes I made when starting out.

The seasoning paste keeps fish moist, and the proper broiling distance prevents burning.

You can feed your family a nutritious meal tonight without stress. Give this recipe a try and taste the difference fresh broiled cod makes.

Share your results in the comments below. I read every one and love hearing about your cooking wins.

FAQs

How Long Do you Broil Cod Fish?

Broil the cod for 5 minutes per side, about 10 minutes total.

Is Broiled Cod Healthy?

Yes. Cod has 90 calories, 20 grams of protein, and only 1 gram of fat per serving.

What is the Best Seasoning to Put on Cod?

Olive oil, garlic, lemon juice, paprika, salt, and pepper work best for a mild flavor.

What is the Best Way of Cooking Cod Fish?

Broiling is the fastest. Baking at 400°F for 12-15 minutes also works well for gentler cooking.