Meals · High Protein
Honey Garlic Glazed Cod (40g Protein)
This skillet-cooked honey garlic glazed cod delivers approximately 40 grams of protein and 400 calories per serving. Flaky cod fillets are pan-seared and coated in a savory-sweet glaze, served alongside tender sautéed green beans.
Nutrition per serving
- Protein
- 40 g
- Calories
- 415
- Carbs
- 32 g
- Fat
- 14 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 14 oz cod fillets
- 12 oz fresh green beans, trimmed
- 2 tbsp honey
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 2 cloves garlic — minced
- 1 tsp fresh ginger — grated
- 1 tbsp sesame oil
- 1 tbsp olive oil
- salt
- black pepper
- sesame seeds — for garnish
- green onions — sliced, for garnish
Steps
- Pat the cod fillets dry with paper towels and season lightly with salt and pepper.
- In a small bowl, whisk together the honey, soy sauce, rice vinegar, minced garlic, grated ginger, and sesame oil. Set aside.
- Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once shimmering, add the cod fillets, skin-side down if applicable. Cook for 3-4 minutes per side, until golden brown and cooked through, or until it flakes easily with a fork. Remove the cod from the skillet and set aside on a plate.
- Add the trimmed green beans to the same skillet (add a splash more olive oil if needed). Sauté for 5-7 minutes, stirring occasionally, until tender-crisp. Season with a pinch of salt.
- Pour the reserved honey garlic sauce into the skillet with the green beans. Bring to a simmer, stirring constantly, and cook for 1-2 minutes until the sauce thickens slightly. Return the cooked cod fillets to the skillet, spooning the glaze over them to coat.
- Serve immediately, garnishing with sesame seeds and sliced green onions.
Why This Works
This dish delivers 40g protein per serving from cod. One of the leanest white fish options at 18g protein per 100g with almost no fat. The honey-garlic glaze caramelizes under high heat, creating a sticky-sweet crust that makes lean fish taste indulgent.
The Glazing Technique
Apply the glaze in layers. Brush once before cooking, then again halfway through. The sugars in honey caramelize at 320°F, creating that glossy finish. Broiling for the last 2 minutes intensifies the caramelization but watch carefully. Honey burns quickly.
Make It Your Own
Swap cod for tilapia, halibut, or salmon. Add ginger or red pepper flakes to the glaze. Serve over rice, quinoa, or with roasted vegetables. Slice into 1/2-inch pieces for even cooking.
Sources Research-Backed
Frequently Asked Questions
Can I freeze honey garlic glazed cod?
Not recommended after cooking. Fish becomes dry and flaky when frozen and reheated. Freeze raw cod fillets for up to 3 months. Make the glaze ahead (keeps 2 weeks refrigerated) and cook fish fresh for best texture.
Is honey garlic cod gluten-free?
Almost. The glaze typically uses soy sauce, which contains wheat. Substitute with tamari or coconut aminos for gluten-free. Cod, honey, garlic, and green beans are all naturally gluten-free.
How do I know when cod is done?
Cod is done when it flakes easily with a fork and reaches 145°F internal. The flesh turns from translucent to opaque white throughout. Cooking time is about 4-5 minutes per side depending on thickness. Don't overcook. Cod dries out quickly.
How long does glazed cod last in the fridge?
2-3 days refrigerated. Fish deteriorates faster than other proteins. Reheat gently in a covered skillet over low heat. Microwaving makes fish rubbery. The glaze keeps the fish moist during reheating.
