Barbecue Cod
A quick and flavorful microwave barbecue cod dish featuring tender fish glazed with smoky barbecue sauce, perfect for a fast, healthy meal suited for seafood lovers.
Ingredients
- 1 lb. Icelandic cod, thawed and drained
- 3/4 cup low-calorie barbecue sauce ⓘ
Instructions
- Spray a glass baking dish with cooking spray.
- Place the cod in the dish and cover with plastic wrap.
- Microwave on High for 3 minutes, turning once. Remove and pour off any liquid.
- Pour barbecue sauce over the fish, cover again with plastic wrap, and microwave for 2 minutes on High.
- Check the fish for doneness.
- Return the fish to the microwave for 1 more minute at a time until the fish flakes easily.
Tips & Substitutions
For optimal flavor, marinate the cod in barbecue sauce for 30 minutes before cooking. If you prefer a different flavor profile, try using teriyaki sauce or a spicy chipotle barbecue sauce as substitutes. Ensure even cooking by flipping the cod halfway through the microwave time. If you have leftovers, consider using the cod in a Shrimp Or Tuna Salad for a quick meal.
Serving Suggestions
Serve the barbecue cod on a bed of rice or alongside steamed vegetables for a complete meal. It pairs beautifully with a fresh salad or crispy coleslaw. For a fun twist, use the cod in party sandwiches, which can be made the day before and put in a tight box for easy serving.
Storage & Reheating
Store any leftover barbecue cod in an airtight container in the refrigerator for up to 2 days. To reheat, place the cod in the microwave covered with a damp paper towel to retain moisture, heating in 30-second intervals until warmed through. Avoid overcooking to keep the fish tender.
Nutrition & Diet Analysis (per serving)
Each serving of Barbecue Cod contains roughly 151 calories, with 12g protein, 17g carbohydrates, and 4g fat. It is an excellent source of protein (24% of the Daily Value). Note that it is relatively high in sodium, at 599mg per serving (26% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen cod for this recipe?
Yes, you can use frozen cod. Just ensure it is fully thawed and drained before cooking. If using frozen cod, you may need to adjust the microwave cooking time to ensure it cooks through completely.
What type of barbecue sauce works best?
A low-calorie barbecue sauce works well for this dish, but feel free to choose your favorite variety based on your taste preferences. Sweet and tangy sauces like honey barbecue or spicy options like chipotle barbecue can enhance the flavor of the cod.
How do I know when the cod is fully cooked?
The cod is fully cooked when it flakes easily with a fork and appears opaque throughout. If you’re unsure, check the thickest part of the fish; it should reach an internal temperature of 145°F to ensure it is safe to eat.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).