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Healthy Living Blog

Heart-Healthy Cod Recipe Your Family Will Love

February 08, 2017 | Chef Darrin Torrey


Are you looking for heart-healthy recipes to prepare for your family? The American Heart Association recommends eating fish twice per week to reduce your risk of heart disease. Fish contains omega-3 unsaturated fatty acids, which may help reduce inflammation in the body.

This heart-healthy cod recipe with garlic green beans is low in saturated fat. Limiting saturated fat to less than 7 percent of total calories reduces your risk of heart disease. In addition, the recipe has 281 mg of sodium. Typically, anything with less than 300 mg of sodium per serving is considered heart-healthy. The American Heart Association recommends limiting total sodium to less than 2,500 mg per day.

Cod with Garlic Green Beans

Yields 4 Servings


  • 1 pound beans (green, wax or a combination)
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons minced garlic
  • Kosher salt
  • Freshly ground black pepper
  • 1¼ pound skinless cod, cut into 4 pieces


Heat oven to 425 degrees F. On a large rimmed baking sheet, toss the beans with 1 tablespoon oil, then the garlic and ¼ teaspoon each salt and pepper. Roast until light golden brown, 10 to 12 minutes.

Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium-high heat. Season the cod with ¼ teaspoon each salt and pepper and cook until golden brown, about 3 minutes per side; transfer to plates.

Nutritional Information (per serving):

  • Calories: 242
  • Fat: 11 g
  • Cholesterol: 61 mg
  • Carbohydrates: 10 g
  • Sodium: 281 mg
  • Fiber: 3 g
  • Protein: 27 g

Megan Turner is a registered dietitian at Fisher-Titus Medical Center who primarily works in the outpatient diabetes education program and the Fisher-Titus Weight Loss Center. If you would like to schedule an appointment for diabetes education, contact your primary care physician for a referral into the program. If you would like more information on the free weight loss center seminar, please call 419-660-2893.

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