This Cod Tenderloin recipe is a delightful fusion of flavors and textures, showcasing the delicate and flaky nature of cod. With a zesty citrus marinade and a perfectly crisp finish, this dish is not only visually appealing but also incredibly satisfying. Whether you’re looking for a quick weeknight dinner or an impressive dish for guests, this recipe delivers on all fronts. The tenderloin cuts of cod absorb the marinade beautifully, making each bite burst with flavor.
Why You Will Love This Recipe
You will fall in love with this Cod Tenderloin recipe for its simplicity and the vibrant flavors that come together in no time. The cod is naturally mild, allowing the marinade of lemon, garlic, and fresh herbs to shine through without overpowering it. This dish is perfect for those following a healthy diet, as it’s packed with protein, low in calories, and can easily fit into a low-carb or gluten-free lifestyle. Plus, the cooking process is straightforward, making it accessible even for beginner cooks.
Tips and Tricks
- Use Fresh Cod: Always opt for fresh cod tenderloin for the best flavor and texture. If possible, buy from a local fishmonger or trusted grocery store.
- Marination Time: Letting the cod marinate for at least 30 minutes enhances its flavor. However, you can marinate it up to 2 hours for a more intense taste.
- High Heat for Crispiness: Cooking the cod at a high temperature ensures a crispy exterior while keeping the inside moist.
- Use a Meat Thermometer: Cod is done when it reaches an internal temperature of 145°F. This prevents overcooking and ensures a tender result.
Make Ahead Tips
You can prepare the marinade in advance and store it in the refrigerator for up to three days. If you plan to make this dish ahead of time, marinate the cod the night before, and simply cook it when you’re ready to serve. Leftover cooked cod can be refrigerated for up to two days, making it perfect for meal prepping.
Recipe Variations
- Herb Variations: Swap out parsley for dill or cilantro for a different fresh flavor.
- Add Spice: For a kick, add red pepper flakes to the marinade or use a spicy mustard in place of Dijon.
- Cooking Methods: Instead of pan-searing, you can grill the cod for a smoky flavor, or bake it in the oven for a hands-off approach.
How to Serve
Serve the cod tenderloin atop a bed of sautéed spinach or alongside roasted vegetables for a colorful plate. Garnish with fresh lemon slices and a sprinkle of chopped parsley for a pop of color. A drizzle of the leftover marinade over the top adds a lovely shine and flavor boost.
Pairing Suggestions
For drink pairings, a crisp Sauvignon Blanc complements the citrus notes beautifully. Alternatively, a light and refreshing cocktail like a gin and tonic works well. Side dishes such as quinoa salad or a light citrus slaw enhance the meal, while a fresh fruit sorbet serves as a delightful dessert.
How to Store
To store leftovers, place the cooked cod in an airtight container and refrigerate for up to two days. If you want to freeze, wrap the cod tightly in plastic wrap and then place it in a freezer-safe bag for up to three months. When reheating, do so gently in the oven or a skillet to avoid drying it out.
Equipment Needed
- Non-stick skillet or cast iron pan
- Mixing bowl for marinating
- Meat thermometer (optional but recommended)
- Tongs for flipping the cod
Dietary Adaptations
For a gluten-free version, ensure that the mustard and any other condiments used are gluten-free. To make it dairy-free, simply omit any butter used in the cooking process; olive oil works perfectly. For a nut-free option, this recipe is already nut-free; just ensure any sides or accompaniments are also free of nuts.
Seasonal Adaptations
In the summer, consider using fresh herbs such as basil or mint for a refreshing twist. In the fall, a touch of smoked paprika in the marinade can provide a warm flavor profile that complements seasonal vegetables like butternut squash.
Recipe FAQs
- Can I use frozen cod? Yes, but thaw it completely before marinating.
- What can I substitute for Dijon mustard? Whole grain mustard or even a little lemon juice can work as alternatives.
- How long should I cook the cod? Typically, 4-5 minutes per side is sufficient, depending on the thickness.
How To Make cod tenderloin recipe
Cod Tenderloin
This Cod Tenderloin recipe is a delightful fusion of flavors and textures, showcasing the delicate and flaky nature of cod.
Ingredients
- 1 pound cod tenderloin
- 2 tablespoons olive oil
- 2 tablespoons Dijon mustard
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped
- Salt and pepper to taste
Instructions
- In a mixing bowl, whisk together the olive oil, Dijon mustard, lemon juice, minced garlic, chopped parsley, salt, and pepper.
- Place the cod tenderloin in a shallow dish and pour the marinade over it, ensuring it's well-coated. Cover and refrigerate for at least 30 minutes.
- Heat a non-stick skillet over medium-high heat. Once hot, add a drizzle of olive oil.
- Remove the cod from the marinade and let any excess drip off. Place it in the skillet carefully.
- Cook for about 4-5 minutes on one side until golden brown and crispy.
- Flip the cod and cook for another 4-5 minutes or until the internal temperature reaches 145°F.
- Remove from the skillet and let it rest for a couple of minutes before serving.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 257Total Fat 13gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 9gCholesterol 80mgSodium 378mgCarbohydrates 2gFiber 0gSugar 0gProtein 31g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This Cod Tenderloin recipe is not only a feast for the eyes but also a delightful culinary experience. With its simple preparation and bold flavors, it’s sure to become a favorite in your household. Enjoy the process, experiment with flavors, and savor every bite!
