How do you prepare your cod?

I tried this recipe and it was great.


2 lbs cod, cut into serving size pieces
2 cups panko breadcrumbs
1 egg
1 egg white
1⁄2 teaspoon garlic salt
1⁄2 teaspoon onion powder
1⁄8 teaspoon black pepper
cooking spray

Directions

Heat over to 450 degrees.
Spray large cookie sheet with cooking spray.
Beat egg and egg white into bowl.
Place panko in bowl with seasonings.
Dip fish into egg, then into panko, pressing panko into fish.
Place fish on cookie sheet, after all fish is coated, spray fish with cooking spray.
Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.

Most fish like tilapia and cod I'll make in to fish tacos. I got the recipe from a friend but this is what I do.

Fish - Cod or Tilapia
Pico de gallo - I usually buy the premade container at Wal*Mart or 2 containers at Kroger
1 tbsp of Hellmans mayonnaise
1 lime, only the juice.

I'll put Webers Boston Bay and Zesty Lemon seasoning on the fish, bake or grill it. Then shred the fish up and and serve on a corn tortilla with some of the pico de gallo mixture.

I was never a fan of fish tacos until I tried these ones. Pretty awesome.

With chips and mushy peas?

I like making a Cod Chowder, in fact that's what I am having for dinner tonight it makes a very good helping, it's freezable too so making some in advance is great, it very healthy too and less than 400 cals.
Heat 1 teaspoon of oil in a pan then add 2oz diced Carrot, 2oz chopped Onion, 1oz chopped Celery, heat gently to soften stir frequently for a few mins to stop it from sticking to the pan, next add 4oz diced potato cover the pan with a lid on a low/med heat and cook for 10/15 mins, now crumble in 1 vegetable stock cube and add enough boiling water to just cover the vegetables then add 4oz cod fillet cut into small cubes and either 2oz of sweetcorn or 2oz peas which ever you prefer, bring to the boil and simmer for 15mins, next add 4fl oz semi skimmed milk return to a simmer, if you prefer a smoother soup you can blend at this stage then return to the pan and simmer gently for about another 5mins, just before serving add a chopped tomato and some fresh chopped chives. You can use dried chives but add these earlier in the preparation.
Nutritional Info approx 351 cal, 28.5g Protein, 39.6g Carbs, 9g fat.

Oh I love all white fish and I eat it all the time when I'm trying to have a healthy low cal but delicious meal or very quick and easy meal.

I put heaps of lemon pepper seasoning, spray a tiny bit of olive oil in the pan and eat with salad, veges or healthy multicolour coleslaw (with a homemade thai dressing - lime, chilli, a few drops of fish sauce, soy sauce and a pinch of brown sugar)

Or I cut it up, throw in some mexican seasoning and use the fish to make a mexican fish taco bowl (without the carb taco!), pack it full of corn, 4 leaf salad mix, tomatoes, cucumber, avocado, jalopenos, red onion. I'll dress it with coriander leaves, lime and hot salsa. YUM, I want some now

Baked with onions, tomatoes, capers, lemon and olive oil

2 tablespoons unsalted butter (melted) mixed with the juice of 1 whole lemon. Mix in a large amount of minced garlic, I use the jarred kind. Spread on the cod. I use the 1 lb frozen fillet bags from Meijer. Then generously cover in chili powder and onion powder. Bake at 350 for 20 mins or so. Serve with veggies of various types or salad. Reheats wonderfully, my boyfriend loves it. I make this on Sundays while I do my weekly prep, and we eat it Monday & Tuesday nights so I don't have to cook again those nights. I use the same recipe with tilapia.

I thaw mine in milk. Pat dry with paper towel . Then salt,pepper, and paprika. Place on
baking sheet with parchment paper.
Top with panko bread crumbs, parsley, and a little melted butter.
Bake at 425 for 20-25min, till flakes with a fork.
Kind of like a fish fry but less calories!