Cod Loins: What Are They & Simple Recipes To Try

We all have our favorite fishes when it comes to picking what to eat for dinner. Some like salmon, others turn to tuna or tilapia, or catfish. Another popular option people enjoy is cod, but not just any piece of this white fish; they prefer to enjoy cod loin.

What is cod loin, you may ask, and is it worth choosing over other classic cuts of fish like the fillet? Keep reading to learn more about cod loins, and discover a few recipes on how to prepare this the next time you plan a dinner with your family and friends!

The Basics of Cod Loin

Cod Loins are the fillet mignon prime cut of a cod fish. They are parts of the fish cut from the middle section (or fattest part) of the fillet, so they are known for being very moist, flaky, and sweet in flavor.

The pearly white loins are the thickest part of the fillet, and they offer the moistest and succulent texture that gets flaky after being baked. When it comes to taste, the fillet has a sweet, but subtle flavor that you’ll love.

Cod Loin vs Fillet

Fillets are the thinner, boneless strips of the fish’s sides. They are fairly popular cuts of fish to get, especially due to them being easy to cook and distribute amongst guests.

However, Cod fish tends to be on the larger side. The fillet of this fish is often too big to be served as a single portion, so the loin of the fish (which contains the most moisture and the richest amount of flavor) is cut from the fillet.

Is Cod Healthy?

The Cod fish, as with almost all types of fish, is healthy and good for you when enjoyed in moderation to a balanced diet. 

Fish in general is a great source of protein along with other vitamins and minerals, making it a great option for not just mixing up your dinner plans from your usual meats, but for exploring healthy diets.

Cod itself is a healthy fish to include in your diet. Some of the nutrients and vitamins that come from eating cod include:

• Vitamin B: aids in the creation of healthy red blood cells and DNA
• Potassium: can improve blood pressure and reduce cholesterol
• Phosphorous: a main component found in teeth and bones
• Omega-3 Fatty Acids: lower blood pressure, improve cardiovascular and brain health
• High Protein and Low Fat: encourages stronger muscle growth, healthy weight loss, and improved immunity

What is the Best Way to Enjoy Cod Loins?

No matter how you decide to cook this delicious fish, make sure the cod loin internal temp is around 145 degrees Fahrenheit. Since this is one of the thickest cuts to enjoy, it requires ample time to cook in order to avoid consuming raw.

There are many ways to cook cod loins, with some of the most popular methods being baking the fish in the oven or grilling it. Pan-frying cod is also another method of preparation that ensures a beautiful golden-brown color on  the fish and a thorough cook.

A wide variety of tasty sides such as fresh vegetables go great with cod too! So don’t be afraid to get creative with how and what you choose to serve and season your fish with.

Cod Loin Recipes To Make At Home

Now that you have become familiar with why this specific part of the fish is highly desired, we have a few recipes that we believe any fish lover will enjoy.

Take a look at our favorite cod loin recipes below:

Simple Cod Loins

• Preheat an oven or grill to 400 degrees.
• Lightly spritz fish with olive oil, sprinkle with fresh cracked pepper and sea salt.
• Bake for approx 12 minutes, or to an internal temp of 145 degrees.
• Squeeze fresh lemon or lime over the fish and serve.

Cod Loins in an Orange Sauce

Ingredients for Orange Reduction Technique

• 1/4 cup fresh orange juice
• 1/2 small shallot (diced fine)
• 1/4 teaspoon tarragon
• Olive oil
• Salt & Pepper

1. Lightly spritz the cod loin with extra virgin olive oil, sprinkle with fresh ground pepper and sea salt.
2. Bake approx. 12 minutes, or to an internal temp of 145 degrees Fahrenheit.
3. While baking, prepare the orange reduction sauce.
4. Add all ingredients in a nonstick pan and stirring constantly until the juice thickens.
5. Plate the cod loin, drizzle orange reduction over, garnish with fresh orange zest, and serve.

Herbed Cod Loins

• Sprinkle this cod with fresh ground pepper and sea salt. Bake approx. 12 minutes, or to an internal temp of 145 degrees.
• While baking, take some sprigs of fresh herbs from your garden. We recommend using rosemary, oregano and thyme.
• Chop these herbs finely, blend just enough olive oil to hold herbs together. Spread the fresh herb mixture over the fish and bake. Serve with fresh lemon or lime wedges.

Had all your questions answered on what cod loins are and ready to start preparing your next fish dinner? Our team knows tips for seafood meal prep and can share recipe ideas you’ll love. Check out our fresh food offerings!