10 Best Cod Recipes for Macros 2026

Cod is a fantastic source of lean protein, making it a staple in healthy diets. With about 20g of protein and only 82 calories per 100g, it’s perfect for those looking to boost their protein intake while keeping calories in check. This guide features a curated selection of 10 cod recipes that prioritize flavor, nutrition, and sustainability. Each recipe balances macros effectively, ensuring a satisfying meal without compromising health goals.

How We Selected These Recipes

We chose these recipes based on their nutritional profiles, ease of preparation, and the use of sustainable ingredients. Each recipe is designed to be high in protein while remaining low in calories, making them suitable for various dietary preferences. We also ensured that they can be easily incorporated into meal prep routines.

1. Lemon Herb Baked Cod

This recipe shines for its fresh flavors and straightforward preparation. With plenty of herbs and a zesty lemon kick, it’s a perfect dish for any night of the week while being low in calories and high in protein.

Ingredients

• 150g cod fillet
• 1 tbsp olive oil (15g)
• Juice of 1 lemon (30ml)
• 1 tsp dried parsley (1g)
• 1 tsp garlic powder (3g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix olive oil, lemon juice, parsley, garlic powder, salt, and pepper.
3. Place the cod fillet in a baking dish and pour the mixture over it.
4. Bake for 12–15 minutes or until the fish flakes easily with a fork.
5. Serve with steamed vegetables or a salad.

Pro tip

For a twist, add a tablespoon of capers or olives to the marinade for extra flavor.

2. Pan-Seared Cod with Garlic Butter

This quick and delicious recipe features a rich garlic butter sauce that enhances the natural flavor of the cod. It’s perfect for a weeknight dinner when you’re short on time but still want something indulgent.

Ingredients

• 150g cod fillet
• 1 tbsp butter (14g)
• 1 clove garlic, minced (3g)
• 1 tbsp fresh parsley, chopped (4g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat a skillet over medium-high heat and add butter.
2. Season the cod fillet with salt and pepper.
3. Once the butter is melted and bubbling, add the cod to the skillet.
4. Cook for 4–5 minutes on each side until golden brown and cooked through.
5. Add minced garlic during the last minute of cooking, and sprinkle with parsley before serving.

Pro tip

Use a non-stick skillet to reduce the amount of butter needed for cooking.

3. Poached Cod in Tomato Broth

This dish is comforting and rich in flavor, featuring poached cod in a savory tomato broth. It’s an excellent choice for a light yet filling meal.

Ingredients

• 150g cod fillet
• 1 cup diced tomatoes (240g)
• 1 cup vegetable broth (240ml)
• 1 tsp Italian seasoning (1g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a saucepan, combine diced tomatoes, vegetable broth, and Italian seasoning.
2. Bring the mixture to a simmer over medium heat.
3. Add the cod fillet, cover, and poach for 10–12 minutes until cooked through.
4. Season with salt and pepper to taste before serving.
5. Serve hot with crusty whole-grain bread.

Pro tip

Add a handful of spinach or kale to the broth for added nutrients.

4. Cod Fish Tacos

These cod fish tacos are fresh, flavorful, and perfect for a casual meal. They’re loaded with toppings and can be customized to suit your taste.

Ingredients

• 150g cod fillet
• 2 small corn tortillas (50g)
• 1/4 cup cabbage, shredded (20g)
• 1/4 avocado, sliced (50g)
• 1 tbsp salsa (15g)
• Lime wedges for serving

Macros per serving

Quick prep

1. Season the cod fillet with salt and pepper, then grill or pan-sear until cooked through.
2. Warm the corn tortillas in a skillet.
3. Assemble the tacos by placing the cod on the tortillas, topped with cabbage, avocado, and salsa.
4. Squeeze lime juice over the tacos before serving.
5. Enjoy with a side of fresh fruit.

Pro tip

Swap corn tortillas for lettuce wraps for a lower-carb option.

5. Healthy Cod Fish Cakes

These cod fish cakes are a great way to enjoy cod in a different form. They are crispy on the outside and tender on the inside, making them a delightful meal or snack.

Ingredients

• 150g cod fillet
• 1/4 cup breadcrumbs (30g)
• 1 egg (50g)
• 1 tbsp green onions, chopped (5g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Cook the cod fillet and flake it into a bowl.
2. Mix in breadcrumbs, egg, green onions, salt, and pepper.
3. Form the mixture into patties.
4. Heat a skillet with a little oil and cook the patties for 4–5 minutes on each side until golden brown.
5. Serve with a side salad or dipping sauce.

Pro tip

Make a larger batch and freeze the uncooked patties for quick meals later on.

6. Creamy Cod Chowder

This chowder is rich and comforting, making it an ideal dish for cooler days. Packed with vegetables, it’s a nutritious and filling option.

Ingredients

• 150g cod fillet
• 1 cup diced potatoes (150g)
• 1/2 cup corn (75g)
• 1 cup vegetable broth (240ml)
• 1/4 cup light cream (60ml)

Macros per serving

Quick prep

1. In a pot, combine diced potatoes, corn, and vegetable broth; bring to a boil.
2. Once boiling, reduce heat and simmer until potatoes are tender.
3. Add the cod fillet and cook until it flakes easily.
4. Stir in the light cream and season with salt and pepper.
5. Serve hot with fresh bread.

Pro tip

For a lighter version, substitute light cream with almond milk or omit it altogether.

7. Lemon Dill Grilled Cod

Grilling cod infuses it with a smoky flavor while keeping it moist and flaky. This recipe is quick and perfect for summer barbecues.

Ingredients

• 150g cod fillet
• 1 tbsp olive oil (15g)
• Juice of 1/2 lemon (15ml)
• 1 tsp fresh dill, chopped (1g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the grill to medium-high heat.
2. In a bowl, combine olive oil, lemon juice, dill, salt, and pepper.
3. Coat the cod fillet with the mixture and let it marinate for 10 minutes.
4. Grill the cod for 4–5 minutes on each side until cooked through.
5. Serve with grilled vegetables or a salad.

Pro tip

Marinate the cod overnight for even more flavor.

8. Spicy Cod Stir-Fry

This stir-fry is a quick and flavorful way to enjoy cod with a kick. It’s packed with colorful vegetables and a spicy sauce.

Ingredients

• 150g cod fillet
• 1 cup mixed vegetables (150g)
• 1 tbsp soy sauce (15ml)
• 1 tsp chili paste (5g)
• 1 tsp sesame oil (5g)

Macros per serving

Quick prep

1. Cut the cod into bite-sized pieces and season with salt.
2. In a pan, heat sesame oil and stir-fry the mixed vegetables for 3–4 minutes.
3. Add the cod and cook until it’s opaque.
4. Stir in soy sauce and chili paste, cooking for another 2 minutes.
5. Serve over brown rice or quinoa.

Pro tip

Use frozen mixed vegetables for a quicker prep time.

9. Cod and Vegetable Skewers

These skewers are a fun and healthy way to enjoy cod, perfect for grilling or baking. They’re colorful and full of flavor.

Ingredients

• 150g cod fillet
• 1 bell pepper, chopped (150g)
• 1 zucchini, sliced (100g)
• 1 tbsp olive oil (15g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat the grill or oven to 200°C (400°F).
2. Cut the cod and vegetables into chunks and thread them onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill or bake for 10–12 minutes, turning occasionally.
5. Serve with a dipping sauce or over a bed of rice.

Pro tip

Soak wooden skewers in water for 30 minutes before grilling to prevent burning.

10. Asian-Inspired Baked Cod

This baked cod dish is infused with Asian flavors, making it a unique and tasty option for dinner. It’s easy to prepare and very satisfying.

Ingredients

• 150g cod fillet
• 1 tbsp soy sauce (15ml)
• 1 tsp ginger, grated (5g)
• 1 tsp sesame oil (5g)
• 1 green onion, sliced (10g)

Macros per serving

Quick prep

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix soy sauce, ginger, and sesame oil.
3. Place the cod in a baking dish and pour the sauce over it.
4. Bake for 12–15 minutes until the cod is cooked through.
5. Garnish with sliced green onions before serving.

Pro tip

Serve with steamed broccoli or rice for a complete meal.

Bottom Line

These 10 cod recipes offer a variety of flavors and cooking methods, ensuring there's something for everyone. The top three choices—Lemon Herb Baked Cod, Pan-Seared Cod with Garlic Butter, and Poached Cod in Tomato Broth—are particularly notable for their high protein content and low calorie counts, making them excellent options for healthy meal prep. Incorporate these delicious recipes into your weekly meal plan for a nutritious boost that aligns with your health goals.

Frequently Asked Questions

What makes cod a good protein choice?

Cod is one of the leanest fish available, providing around 20g of protein and only 82 calories per 100g. It's an excellent option for those looking to increase protein intake without adding excess calories.

How do I ensure my cod is sustainably sourced?

Look for certifications such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC) when purchasing cod. These labels indicate that the fish has been harvested or farmed responsibly.

Can I meal prep these cod recipes?

Absolutely! Most of these recipes can be prepared in advance and stored in the refrigerator or freezer, making them perfect for meal prep. Just ensure to reheat them properly to maintain texture and flavor.

How can I log these recipes in a calorie tracking app?

You can easily log these recipes in apps like Nutrola, MyFitnessPal, or Cronometer by inputting the ingredients and serving sizes. This will help you keep track of your macros and overall calorie intake.