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BF 101: In the Kitchen

North Atlantic Cod 101

Baked Cod with Asparagus

If you’ve never tried this phenomenal fish, you’re in for a real treat. North Atlantic Cod is subtly sweet, impossibly tender, and loaded with hard-to-find nutrients. Plus, it’s easy to prepare, so you’re bound to get hooked!

North Atlantic Cod is incredibly versatile thanks to its mild taste and beautifully large flakes. From frying to grilling to steaming to baking, this fish can do it all and pair with all sorts of flavor profiles. Meanwhile, every bite is packed with lean protein and B vitamins to boost immunity, heart health, and your mood.

Ready to dive in? Learn all about this light, healthy, and delicious fish with our handy how-to guide.

Our Guide to North Atlantic Cod

North Atlantic Cod vs. Pacific Cod

They’re oceans apart with a few key differences. Our North Atlantic Cod is wild-caught from cold, deep waters, which gives it firmer flakes and extra sweetness. Pacific Cod, commonly fished from the Gulf of Alaska, tends to lean savory with a softer texture. North Atlantic Cod also offers better nutritional value with more omega-3 fatty acids and protein per serving.

Let’s Get Cooking

From umami-forward miso to crisp fish-and-chips, this dynamic fish takes center stage in a variety of recipes. If you’re not sure where to start, check out our favorite ways to cook cod.

No flour or batter necessary! Pan-seared cod emerges crispy on the outside and tender on the inside with just a few simple ingredients.

Start by patting your cod fillets dry with a paper towel, soaking up as much moisture as possible. Then, heat a tablespoon of olive oil over high heat in a skillet. Sprinkle on some salt, pepper, and garlic powder over your fillets before lowering the heat to medium-high. Sear the top side for 5 minutes, flip your fish, and add 2 tablespoons of butter. After just 1 minute of cooking, your cod is good to go! Simply baste the fillets with melted butter before serving and get ready to soak up the compliments.

Want to ensure even cooking with minimal prep time? Preheat your oven to 400°F, coat your cod with a generous olive oil drizzle, and season with spices like salt, pepper, and cayenne. Adding lemon juice before baking also brightens up this mild fish with some welcome acidity. Cook your cod for about 8 minutes per inch of thickness and serve with anything from cauliflower rice to roasted asparagus.

If you’re looking to indulge in some homemade fish sticks or London-inspired fish and chips at home, cod is the perfect fish to throw in the fryer. The soft and flaky inside contrasts nicely with the crispy coating. To achieve that golden crunch, start by cutting your fillet into strips or bite-sized chunks.

Then, create your assembly line with whisked eggs, flour, and salt and pepper seasoned bread crumbs. After you dip and coat your cod strips, heat around 3 inches of vegetable oil in a large pot. Fry each piece for about 5 minutes, or until they have achieved a deep golden-brown exterior.

Pairings and Pro Tips

When it comes to North Atlantic Cod, you can’t go wrong with light-to-medium white wines like white Burgundy or Pinot Grigio. Bolder whites can also pair well, so long as they don’t overpower the subtle sweetness of the fish.

The mild flavor of cod usually calls for simple sides, especially for baked and pan-seared preparations. Think green beans, lemon rice, and sautéed veggies like asparagus. If you’re craving fish and chips, you can keep it classic or consider a comforting side like golden zucchini fritters.

BF 101 In the Kitchen Cooking Tips Fish Pairings