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How to Cook Soy Sauce Marinated Cod

By Natalie Smith, Ph.D.

Cod is a saltwater fish with a dense, flaky fillet. Cod is a good source of selenium, as well as a source of vitamins B-6 and B-12, niacin and phosphorous. This fish is typically fried in the United States, but if you are looking for a lighter way to prepare the fish, you can grill, saute or bake the fillets instead. Cod matches well with Asian flavors and is moist and flavorful when it is marinated in soy sauce.

Grilled

Place the 4 cod fillets in a large plastic bag. Pour in 1 cup of reduced sodium soy sauce. For additional flavor, add in one or more of the following: 1/2 cup of mirin, 2 tablespoons of ground ginger, 2 chopped scallions or 1 teaspoon red pepper flakes. Close the bag and allow the cod fillets to marinate for 30 minutes at room temperature.

Preheat the grill to medium-high, or 400 degrees Fahrenheit. Brush 2 tablespoons of olive oil on the grill grates to prevent the cod from sticking.

Place the cod on the grill and cook them for 3 to 4 minutes on each side. At the end of the cooking time, the cod should be flaky and opaque all the way through.

Insert an instant-read thermometer into a thick cod fillet. When the cod is ready, it should register 145 degrees Fahrenheit. Serve the cod hot.

Sauteed

Place the 4 cod fillets in a large plastic bag. Pour in 1 cup of reduced sodium soy sauce. Add in one or more of the following for added flavor: 1/2 cup of mirin, 2 tablespoons of ground ginger, 2 chopped scallions or 1 teaspoon red pepper flakes. Close the bag and allow the cod fillets to marinate for 30 minutes at room temperature.

Pour two tablespoons of peanut oil into a skillet and heat it over high heat.

Add the marinated cod fillets and saute them for 2 to 3 minutes on each side. When the cod fillets are ready, they should be opaque all the way through and slightly browned at the edges.

Take the cod out of the skillet and insert a meat thermometer into a thick fillet. When the cod is completely cooked, it should register 145 degrees. Serve the cod hot.

Baked

Place the 4 cod fillets in a large plastic bag. Pour in 1 cup of reduced sodium soy sauce. Add in one or more of the following, if you prefer: 1/2 cup of mirin, 2 tablespoons of ground ginger, 2 chopped scallions or 1 teaspoon red pepper flakes. Close the bag and allow the cod fillets to marinate for 30 minutes at room temperature.

Preheat the oven to 450 degrees. Brush 2 tablespoons of olive oil over a baking pan.

Place the cod fillets in the baking pan and bake them for 10 minutes. At the end of the cooking time, the cod fillets should be opaque all the way through and flaky.

Take the cod out of the oven and insert an instant-read thermometer into one of the fillets. The cod is ready if it registers 145 degrees. Serve the cod hot.

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