One fillet of raw Pacific cod offers at least 10 per cent of your daily values for several nutrients, including selenium, vitamin B6, phosphorus, vitamin B12, potassium and niacin, according to SELFNutritionData. It also contains 95 calories and 43 mg (0.0015 oz) -- or 14 per cent of your daily value -- of cholesterol. This flaky fish is a traditional choice for fish and chips, but also works well in a range of other recipes. It is a good candidate for cooking in the microwave, where you can fully cook it in around three to 12 minutes.
Place the cod into your microwave-safe dish and add 1 to 2 tbsp of oil or water to the dish. Cover the microwave-safe dish.
According to Bass on Hook, a single fresh fillet of fish will cook in three to five minutes while a frozen fillet will take six to 12 minutes. Add any other ingredients to your dish, such as asparagus, green beans or peas. You may need to cook these until they are tender before including them with the cod.