How to make cod fish

Cod is both a nutritious and flavorful fish loaded with lean protein, vitamins, and minerals. Although lower in omega-3s than fatty fish, cod can still be part of a healthy diet. Cod contains less mercury than some seafood, including popular fish like tuna, and can be prepared in multiple ways.

You’ll know your cod is ready by lightly pressing down on it with your finger. If it feels firm, then it’s ready but if it still feels soft then a few minutes more is probably needed. The fish will also separate into gorgeous white flakes when pressed down lightly with a fork.

The fish will flake easily when it’s done and it will lose its translucent or raw appearance. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees.

Eating raw or undercooked fish can place you at risk of contracting bacteria. Raw or undercooked shellfish can increase the risk of exposure to Vibrio bacteria. Exposure to this bacteria can result in nausea, stomach pain, vomiting and diarrhea.

Points to remember when cooking fish

Any harmful bacteria will be on the outside of the fish, and not in the middle. So, you can cook whole fish to preference or pink in the middle, as long as the outside is fully cooked. This is because they can contain harmful bacteria throughout.

Flake easily with a fork.

Undercooked fish resists flaking and is translucent. If your fish is undercooked, just continue heating it until it’s done. But remember, fish cooks fast, so check it often.

Salmon will change from translucent (red or raw) to opaque (pink) as it cooks. After 6-8 minutes of cooking, check for doneness, by taking a sharp knife to peek into the thickest part. If the meat is beginning to flake, but still has a little translucency in the middle, it is done. It should not however, look raw.

No dining decisions to make there. Tuna and salmon, on the other hand, are more steak-like and can be prepared anywhere from rare (about 110 degrees) to well-done (about 145 degrees), depending on your preference. (For the record, the USDA says 145 degrees is the minimum safe internal temperature for fish.)

D., director of food safety research and testing at Consumer Reports. Because cooking can eliminate off bacteria, this most often happens when fish and shellfish are raw or undercooked, or kept in danger-zone temperatures (between 135° F and 41° F) that allow these potentially harmful substances to grow.

COOK FISH BY ITS FAT CONTENT

If you’re not sure what cooking method best suits your fish, follow these rules of thumb: Lean fish generally benefit from wet-cooking methods, such as poaching and steaming. Fatty fish can stand up to dry-cooking methods like sautéing, grilling, broiling, roasting, and baking.

Putting a chilled (or worse, frozen) fillet in a frying pan can cook the fish unevenly. To keep it from drying out on the outside and staying cold on the inside, let it come to room temperature on the counter for 15 minutes before you cook it.

Heat oven to 450°F. Spray a baking sheet or shallow baking dish with nonstick cooking spray. Place fish on baking sheet in a single layer, season as desired. Bake uncovered, 10 minutes per inch of thickness or until fish is done.

Very Low–fat Fish

The fish that provide the least amount of fat, with less than 2 grams of fat per 3-ounces of cooked fish, include orange roughy, tuna, pollock, mahi mahi, cod, hake, haddock, sole and flounder.