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Broiled Cod with Paprika (Low-Cal, 1g Carb) – A Quick & Flavorful Dinner

Name: Broiled Cod with Paprika (Low-Cal, 1g Carb) – A Quick & Flavorful Dinner
Prep time: 8 min
Cook time: 8 min
Total time: 16 min
Cuisine: American
Ingredients: 2 pounds cod fillets (or 1 pound with half the recipe); 1 tablespoon olive oil; 1 ¼ teaspoons paprika (if using smoked paprika, use 1 teaspoon); ½ teaspoon onion powder; ½ teaspoon garlic powder; ⅓ teaspoon salt; Juice from ½ lemon; 1 tablespoon salted butter

By Callie

March 18, 2025

Updated

March 18, 2025

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I’ll be honest with you – I did not grow up as a fish person. Not even a little. My mom used to make baked tilapia on Fridays and I would push it around my plate like it had personally offended me. So the fact that this broiled cod with paprika is now one of my most-made weeknight dinners? That’s saying a lot.

It started on a random Tuesday when I had two cod fillets in the fridge, about 16 minutes before Emily needed to be driven to volleyball practice, and absolutely zero plan. I threw together some pantry staples, slid the pan under the broiler, and crossed my fingers. What came out was flaky, smoky, juicy fish that we were literally fighting over at the table. My husband, who also claims to “not really like fish,” went back for seconds.

This broiled cod recipe is genuinely one of those meals that feels like you put in way more effort than you did. The paprika does this beautiful thing under the broiler where it almost caramelizes on the surface of the fish, giving you that gorgeous reddish crust while the inside stays perfectly moist. Add a squeeze of lemon and a little pat of butter and I’m telling you – dinner doesn’t get much better on a busy weeknight.

Plus, with only 164 calories and 1g of carbs per serving, it fits into pretty much any eating style. Low-carb, high-protein, gluten-free – this one checks all the boxes. If you’re also a fan of easy seafood dinners, you’ll want to check out my Grilled Salmon with Shallot Dill Sauce for another 30-minute fish dinner that never lets me down.

Why You Will Like This Broiled Cod With Paprika

On the table in 16 minutes flat – That’s not marketing fluff, that’s real-life, I-have-volleyball-practice-in-20-minutes timing.
Only 1g of carbs per serving – Perfect for anyone following a low-carb or keto lifestyle, or just trying to eat a little lighter without feeling deprived.
Five pantry ingredients – Paprika, garlic powder, onion powder, olive oil, and butter. You almost certainly have all of these right now.
Genuinely flaky and moist – The broiler cooks fish fast and hot, which locks in moisture way better than a low, slow oven bake.
Mild enough for picky eaters – Cod has a naturally gentle flavor, so even the fish-skeptics at your table tend to come around once they try it.
Endlessly customizable – Want Cajun heat? Mediterranean herbs? Garlic Parmesan? This base recipe takes on any direction you want to take it.
Great for meal prep – Make a big batch and have ready protein for salads, fish tacos, or grain bowls all week.
No special equipment needed – Just a baking sheet, some foil, and your oven‘s broiler.

Broiled Cod With Paprika Ingredients

Here’s everything you need to make this recipe. Short list, big flavor.

2 pounds cod fillets (or scale down to 1 pound and halve the recipe)
1 tablespoon olive oil
1 1/4 teaspoons paprika (use 1 teaspoon if using smoked paprika)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/3 teaspoon salt
Juice from 1/2 lemon
1 tablespoon salted butter, cut into small pieces

Ingredient Notes and Shopping Tips

Cod fillets: Fresh is best whenever you can get it. Look for fillets that are firm, moist, and smell clean – not overly “fishy.” If fresh isn’t available, frozen cod works perfectly. Just make sure you thaw it completely in the fridge overnight and pat it very dry with paper towels before seasoning. Wet fish = steaming instead of browning, and we definitely don’t want that.

Paprika vs. smoked paprika: Regular paprika gives you a warm, mildly sweet flavor that works beautifully here. Smoked paprika adds a deeper, almost wood-fired quality to the fish – I love it for a more robust result. Just dial it back slightly to 1 teaspoon since smoked paprika is more intense.

The butter: I know, I know – the recipe is low-cal and then there’s butter. But that 1 tablespoon split across 2 pounds of fish adds very little calories while doing a LOT for the flavor and texture. It bastes the fish as it broils and gives the pan juices a richness that olive oil alone just can’t match. Don’t skip it.

Lemon: Fresh is everything here. Bottled lemon juice will technically work but the brightness just isn’t the same. Half a lemon squeezed over the fish right before it goes under the broiler makes the whole thing taste fresher.

Substitutions That Work

Swap cod for haddock, orange roughy, or tilapia – all firm white fish fillets that hold up well under the broiler
Dairy-free? Replace the butter with a vegan butter substitute or just add a little extra olive oil
Want more heat? Add a pinch of cayenne pepper or swap regular paprika for hot paprika
No lemon? A small splash of white wine vinegar or even lime juice works as a backup

How To Make Broiled Cod With Paprika

This is genuinely a 16-minute process, but let me walk you through each step so you get it right the first time.

Setting Up Your Broiler

Move one of your oven racks to the highest position – you want the fish about 4 inches from the heat source. Preheat your broiler to 500 degrees F (medium setting on most ovens). This usually takes about 5 minutes, so do this first while you prep the fish.

Line a half-sheet pan (a rimmed metal baking sheet) with aluminum foil and give it a light spray of cooking spray. Do not use a glass baking dish here – glass can crack or even shatter under direct broiler heat. Always use a metal pan.

Prepping The Fish

Lightly rinse your cod fillets under cold water, then run your fingers along the flesh to feel for any pin bones. Remove them if you find any. This takes about 30 seconds and saves your family from an unpleasant surprise at dinner.

Pat the fish completely dry with paper towels. This is probably the most important step in the whole recipe. Dry fish browns beautifully. Wet fish steams. You want that paprika to form a little crust on top, and it can’t do that if the surface is damp.

Cut large fillets into individual serving portions and arrange them on your prepared pan, leaving a little space between each piece.

Seasoning and Broiling

In a small bowl, stir together the paprika, garlic powder, onion powder, and salt. Drizzle the olive oil over the cod and use a pastry brush or your fingers to coat both sides evenly. Sprinkle the seasoning mix over each piece and give it a gentle rub so it adheres to the surface.

Squeeze the lemon juice over the fish – it’ll smell amazing immediately – then place small pieces of butter on top of each fillet.

Slide the pan into the oven and broil for 6 to 8 minutes, depending on the thickness of your fillets. You’re looking for the fish to flake easily when you press it gently with a fork. If the tops are browning quickly but the fish isn’t cooked through yet, just move the pan down to the middle rack and let it finish there.

Callie’s Kitchen Note: I learned this the hard way with thicker fillets – the top was beautifully bronzed but the center was still translucent. Moving the pan down about halfway through saved dinner. If your fillets are more than 1 inch thick, start checking at 6 minutes and be ready to drop the rack. An instant-read thermometer reading 130 degrees F means the fish is moist and just done; 145 degrees F is the USDA’s fully safe internal temperature for fish.

Serve immediately and spoon any of those buttery pan drippings right over the top. That liquid gold is where a ton of the flavor lives.

Common Mistakes To Avoid

Even a simple, fast recipe like this one has a few spots where things can go sideways. Here’s what I’ve learned so you don’t have to.

Skipping the pat-dry step. I mentioned this above but it’s worth repeating. If there’s moisture on the surface of your fish when it goes under the broiler, it creates steam instead of direct heat contact, and you’ll end up with a pale, soft top instead of that bronzed paprika crust. Give the fillets a solid 30 seconds with paper towels before you season them.

Using a glass baking dish. Please don’t. The sudden, intense heat of a broiler can cause glass to crack or break. A metal rimmed sheet pan lined with foil is the right tool for this job.

Walking away. A broiler cooks fast – we’re talking 6 to 8 minutes total. This is not the moment to check your phone or fold laundry. Stay near the oven and check the fish at the 5-minute mark. Overcooked broiled cod goes from moist and flaky to dry and rubbery very quickly.

Crowding the pan. If the fillets are touching each other, steam gets trapped between them and the browning suffers. Give each piece a little breathing room on the pan.

Callie’s Kitchen Note: The first time I made this, I used a deep ceramic baking dish I grabbed without thinking. It came out fine but the browning was uneven and patchy. The second time with a foil-lined sheet pan, the fish looked like something from a restaurant menu. Equipment genuinely matters here, even with a simple recipe.

Storage And Reheating

Leftover broiled cod stores well and makes great next-day lunches.

Fridge: Store in an airtight container for up to 3 days. The fish will firm up a bit as it chills, which is completely normal.

Freezer: Wrap individual portions tightly in plastic wrap, then place in a sealed freezer bag. Frozen properly, it keeps for up to 2 months. Thaw overnight in the refrigerator before reheating.

Reheating Without Drying It Out

Oven method (best): Place the fish on a foil-lined pan and warm at 300 degrees F for about 10 minutes. This keeps it moist.
Stovetop method: Warm a non-stick pan over low heat with a little butter. Add the fish and cover with a lid for about 3 minutes. The steam from the butter keeps it from drying out.
Microwave (quick option): Use 30-second intervals on 50% power and stop as soon as it’s warmed through. Full power will turn it rubbery fast.

Creative Ways To Use Leftovers

Flake leftover cod into fish tacos with shredded cabbage and a drizzle of lime crema. Or toss it into a simple green salad with avocado and cherry tomatoes for lunch. It also works wonderfully stirred into a light tomato-based pasta for a quick second-day dinner. The paprika seasoning plays well with so many other flavors.

For food safety guidance on storing cooked fish, the FDA’s guidelines on safe fish handling are worth bookmarking.

Broiled Cod With Paprika Variations

Once you’ve made the base recipe, here are some directions you can take it.

Smoked Paprika Version: Swap the regular paprika for smoked paprika (reduce to 1 teaspoon) and add a tiny pinch of cumin. The result has this almost wood-fired quality that’s hard to describe but very easy to eat.

Cajun-Spiced Cod: Replace the paprika blend entirely with 1 1/2 teaspoons of Cajun seasoning. Bold, spicy, and incredible with a cool coleslaw on the side.

Mediterranean Style: After broiling, top the fish with a small spoonful of olive tapenade or a mixture of diced tomatoes, capers, and fresh oregano. Serve with warm pita for a whole different vibe.

Garlic Parmesan Crust: Mix 2 tablespoons of finely grated Parmesan cheese into the seasoning blend and sprinkle it on top before broiling. It forms the most incredible savory crust. This one is Emily’s pick every single time.

Lemon Herb Version: Add 1/2 teaspoon of dried thyme and 1/4 teaspoon of dried dill to the seasoning mix. Finish with extra lemon zest before serving. Light, fresh, perfect for spring.

Dairy-Free Keto Version: Skip the butter and replace with a drizzle of extra olive oil. Serve over a bed of sauteed spinach with sliced avocado on the side.

Spicy Sriracha Finish: After broiling, brush the tops of the fillets lightly with a mixture of sriracha and a tiny bit of honey (or leave the honey out for strict low-carb). Run it back under the broiler for 60 seconds. Your family will talk about this one.

Serving Suggestions

This broiled cod with paprika is versatile enough for a casual Tuesday dinner and polished enough for a dinner party.

For a quick weeknight meal: Serve straight from the pan alongside a simple green salad and some roasted asparagus or steamed broccoli. Dinner done in under 20 minutes total.

For a low-carb spread: Pair with roasted cauliflower mash or zucchini noodles tossed in a light garlic butter. The smoky fish works beautifully against the mild sweetness of cauliflower.

For something heartier: Serve over a small portion of roasted sweet potatoes or wild rice if you’re not watching carbs. It makes the meal feel more substantial and works well for feeding bigger appetites.

For fish tacos: Flake the broiled cod into warm corn tortillas, add shredded purple cabbage, a squeeze of lime, and a spoonful of sour cream or Greek yogurt. Ten minutes and dinner is completely different from last night.

Presentation tips: A few lemon slices fanned alongside the fish, some fresh chopped parsley scattered over the top, and those pan juices spooned over everything makes this look really put-together without any extra effort.

Beverage pairings: A cold glass of Sauvignon Blanc or Pinot Grigio is the classic move with white fish. For non-alcoholic options, sparkling water with fresh lemon or a lightly sweetened iced green tea both work really nicely.

Broiled Cod With Paprika FAQ

Can I use frozen cod for this recipe?

Yes, absolutely – and it works really well as long as you handle it right. Thaw the fish completely in the refrigerator overnight. Do not try to rush this with warm water or the microwave, as the texture will suffer. Once thawed, pat it extremely dry with paper towels – frozen fish tends to release more moisture than fresh, so be thorough here.
From there, the recipe works exactly the same way. The broiling time might be just slightly longer if the fillets are still a little cold in the center, so check at 7 minutes rather than 6.

Why Is My Broiled Cod Coming Out Dry?

Overcooking is almost always the reason. White fish fillets cook incredibly fast under a broiler, and there’s a small window between perfectly done and overdone. Check for doneness starting at 5 minutes for thinner pieces. The fish should flake easily with gentle pressure from a fork.
An instant-read thermometer is your best friend here: 130 degrees F for a moist, just-done result, and up to 145 degrees F for what the USDA considers fully safe. Anything above that and you’ll start to notice the texture going dry.

Can I Make This With Another Type of Fish?

Yes! This seasoning blend works with any firm white fish fillet. Haddock is probably the closest substitute to cod in terms of flavor and texture. Orange roughy, tilapia, and even pollock all work well. For slightly thicker, oilier fish like mahi mahi, the recipe still works but you may need to add a minute or two to the broiling time.
I’d avoid very thin or delicate fish like sole or flounder – they cook so quickly that a broiler can be tricky to control.

What Pan Should I Use for Broiling Fish?

A rimmed metal half-sheet pan (13×18 inches) lined with aluminum foil is the ideal setup. The metal conducts heat efficiently, the rim keeps any pan juices contained, and the foil makes cleanup effortless. Never use a glass baking dish under the broiler – the thermal shock from sudden intense heat can cause it to crack or shatter.
Dark metal pans will brown the fish a bit more aggressively than lighter ones, so keep an eye on timing if that’s what you have.

How Do I Know When the Cod Is Done?

A few visual and physical cues to look for: the flesh will have changed from translucent to opaque white all the way through, the surface will have a slightly bronzed paprika crust, and the fish will flake into large moist pieces when you press gently with a fork. If you see the flesh breaking apart in small dry pieces, it’s gone a touch too far.
An instant-read thermometer takes the guesswork out completely. You’re aiming for 130 to 145 degrees F depending on your preference for doneness.

Can I Prep Any of This in Advance?

The seasoning mix can be made ahead and stored in a small jar or airtight container for weeks. You can also pat and portion the fish fillets up to 4 hours ahead and keep them covered in the fridge on the sheet pan.
Just add the oil, seasoning, lemon, and butter right before broiling – don’t season the fish hours in advance, as the salt will start to draw out moisture and affect the texture. Beyond that, this recipe is so fast that advance prep isn’t really necessary.

Recipes You May Like

If you made this broiled cod with paprika and want more easy, healthy seafood dinners, these are three I come back to again and again:

Grilled Salmon with Shallot Dill Sauce – Another 30-minute seafood dinner with a sauce so good you’ll want to put it on everything.
Seared Ahi Tuna Steaks – Fast, high-protein, and restaurant-quality right from your own stovetop.
Grilled Shrimp Cobb Salad – A full meal in one bowl, and one of the most satisfying things I make all summer.

Conclusion

If there’s one recipe I’d tell a beginner cook to start with for fish, this is it. No complicated technique, no hard-to-find ingredients, and it’s done before you’ve finished setting the table. The broiled cod with paprika has honestly changed how I think about weeknight fish – and trust me, coming from the girl who used to push tilapia around her plate, that’s really saying something.

Make it once and I think you’ll see why it’s in our regular rotation. Then come back and leave a comment telling me how it went – I read every single one. And if you post it on Instagram, tag me so I can see your beautiful fish! Don’t forget to save this recipe on Pinterest so you can find it again on those nights when you need dinner in under 20 minutes.

Happy cooking, friends!

Callie