Use it up · Fish and seafood

White fish (cod, tilapia, catfish)

Have extra white fish (cod, tilapia, catfish)? Here’s how to choose, store and prep white fish (cod, tilapia, catfish), plus 5 family recipes to use it all up, best matches first.

🍽 See the recipes 🧺 Pick a few things you have

🛒 Choosing it

Look for firm, moist fillets that smell fresh and mild. These mild fish swap for one another in most recipes.

🧊 Storing it

Fridge: 1 to 2 days fresh, at 40°F or below
Freezer: 6 to 8 months for lean fish like cod; 2 to 3 months for catfish

Keep the fridge at 40°F or below and the freezer at 0°F. Freezer times are for best quality; food kept frozen at 0°F stays safe. When in doubt, throw it out. Times from U.S. Food and Drug Administration and FoodSafety.gov.

🔪 Prepping it

Season simply and bake, pan-fry or broil. Thin fillets cook in under 10 minutes; they're done at 145°F, when the flesh flakes.

📊 Nutrition per 100 g

Cod fillets. 100 g is about 3 1/2 ounces.

Calories	82 kcal	4%
Protein	18 g	36%
Total fat	0.7 g	1%
Saturated fat	0.1 g	1%
Total carbohydrate	0.0 g	0%
Dietary fiber	0.0 g	0%
Total sugars	0.0 g
Sodium	54 mg	2%
Calcium	16 mg	1%
Iron	0.4 mg	2%
Potassium	413 mg	9%

% Daily Value for adults (FDA). From USDA FoodData Central 171955 (SR Legacy).

🍽 Recipes that use it up

5 recipes, the ones that use the most white fish (cod, tilapia, catfish) first.

Plan them into your week in the meal planner, or find recipes for two or three things at once with the “What can I make?” picker.

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Storage times and buying tips are general guides from the sources below; follow any date or instructions on the package. Cook meat, poultry, fish and eggs to the USDA safe temperatures in each recipe.