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Atlantic Cod Fillet
Fish
Nutri-ScoreA

Atlantic Cod Fillet

Gadus morhua

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Atlantic Cod Fillet provides 105 kcal, 23.1g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Atlantic cod fillet is a lean, white fish known for its mild flavor and flaky texture. It is a rich source of high-quality protein and essential nutrients, making it a popular choice in various culinary dishes.

Also known as:
CodGadus morhua
Scientific NameGadus morhua
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81.5%
Fiber0g
Total24.0g
Protein
23.1g(96%)
Fats
0.9g(4%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B121.2 µg (50%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (55%)
Phosphorus210 mg (30%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, Atlantic cod fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose Atlantic cod fillets that are bright white, firm to the touch, and have a fresh ocean smell. Avoid any fillets that appear dull or have a strong fishy odor.

How to Store

Store fresh Atlantic cod in the refrigerator and consume within 1-2 days. If freezing, wrap tightly and use within 3 months for best quality.

Myths vs Realities

MythCod is a fatty fish and should be avoided for weight loss.
RealityCod is actually low in fat and calories, making it a great option for weight management.
MythAll fish are high in mercury and unsafe to eat.
RealityWhile some fish have higher mercury levels, Atlantic cod is generally considered safe when consumed in moderation.
MythYou can't eat fish if you have a seafood allergy.
RealityNot all seafood allergies are the same; some individuals may tolerate certain fish like cod.

Healthy Recipes

Lemon Herb Grilled Atlantic Cod

This vibrant dish features Atlantic cod fillets marinated in a zesty lemon herb mixture, grilled to perfection for a light and refreshing meal.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, garlic powder, oregano, salt, and pepper.
  2. 2. Marinate the cod fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through. Garnish with fresh parsley before serving.

Baked Cod with Quinoa and Spinach

A wholesome meal combining baked Atlantic cod with a nutritious quinoa and spinach blend, perfect for a balanced dinner.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon garlic, minced
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and lightly grease a baking dish.
  2. 2. In a skillet, heat olive oil over medium heat, add garlic and spinach, and sauté until wilted.
  3. 3. Place the cod fillets in the baking dish, season with salt and pepper, and top with the spinach mixture. Bake for 15-20 minutes until the fish flakes easily. Serve with lemon wedges.

Spicy Cod Tacos with Avocado Salsa

These spicy Atlantic cod tacos are topped with a fresh avocado salsa, offering a deliciously healthy twist on traditional tacos.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt to taste
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 cup red onion, chopped
  • Juice of 1 lime
Instructions
  1. 1. Rub the cod fillets with chili powder, cumin, and salt.
  2. 2. Cook the fillets in a skillet over medium heat for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, mix avocado, tomato, red onion, and lime juice to create the salsa. Serve the cod in tortillas topped with the avocado salsa.

Mediterranean Cod with Olives and Tomatoes

This Mediterranean-inspired dish features Atlantic cod baked with olives, tomatoes, and herbs for a flavorful and healthy meal.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and sliced
  • 2 tablespoons olive oil
  • 1 teaspoon dried basil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). In a baking dish, combine cherry tomatoes, olives, olive oil, basil, salt, and pepper.
  2. 2. Place the cod fillets on top of the mixture and bake for 15-20 minutes until the fish is flaky.
  3. 3. Serve warm, drizzled with the pan juices.

Cod and Vegetable Stir-Fry

A quick and colorful stir-fry featuring Atlantic cod and a mix of vibrant vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Cut the cod fillets into bite-sized pieces.
  2. 2. In a large skillet or wok, heat sesame oil over medium-high heat. Add ginger and vegetables, stir-frying for 3-4 minutes.
  3. 3. Add the cod and soy sauce, cooking until the fish is opaque and cooked through, about 5-6 minutes.

Cod Fillet with Mango Salsa

This dish features pan-seared Atlantic cod topped with a refreshing mango salsa, bringing a tropical flair to your dinner plate.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 tablespoon olive oil
  • 1 mango, diced
  • 1/4 cup red onion, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine mango, red onion, cilantro, lime juice, and salt to make the salsa.
  2. 2. Heat olive oil in a skillet over medium heat and cook the cod fillets for 4-5 minutes on each side until golden brown.
  3. 3. Top the cooked cod with the mango salsa before serving.

Cod Chowder with Cauliflower

A creamy yet healthy chowder made with Atlantic cod and cauliflower, offering comfort without the calories.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 head cauliflower, chopped
  • 1 onion, diced
  • 2 cups vegetable broth
  • 1 cup almond milk
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion until translucent. Add cauliflower and vegetable broth, bringing to a boil.
  2. 2. Reduce heat and simmer until cauliflower is tender. Blend until smooth, then return to heat.
  3. 3. Add cod, almond milk, thyme, salt, and pepper, cooking until the fish is flaky.

Crispy Baked Cod with Almond Crust

This baked Atlantic cod is coated in a crunchy almond crust, providing a nutritious and satisfying alternative to fried fish.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 cup almond flour
  • 1 egg, beaten
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. 2. Mix almond flour, salt, and pepper in a bowl. In another bowl, combine egg and Dijon mustard.
  3. 3. Dip each cod fillet in the egg mixture, then coat with almond flour. Bake for 12-15 minutes until golden and cooked through. Serve with lemon wedges.

Cod and Chickpea Salad

A protein-packed salad featuring Atlantic cod and chickpeas, tossed with fresh vegetables and a light vinaigrette.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 1 can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Cook the cod fillets in a skillet over medium heat until flaky, about 4-5 minutes per side.
  2. 2. In a large bowl, combine chickpeas, cucumber, bell pepper, olive oil, lemon juice, salt, and pepper.
  3. 3. Flake the cooked cod into the salad and toss gently before serving.

Cod with Sweet Potato Mash

A comforting dish featuring pan-seared Atlantic cod served on a bed of creamy sweet potato mash, perfect for a healthy dinner.

Ingredients
  • 2 Atlantic cod fillets (6 oz each)
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Chives for garnish
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with a fork and season with salt and pepper.
  2. 2. In a skillet, heat olive oil and cook the cod fillets for 4-5 minutes on each side until golden.
  3. 3. Serve the cod on a bed of sweet potato mash, garnished with chopped chives.

Frequently Asked Questions (FAQ)

What are the health benefits of eating Atlantic cod?

Atlantic cod is rich in protein, omega-3 fatty acids, and essential vitamins, which support heart health, muscle growth, and overall well-being.

How should I cook Atlantic cod fillet?

Atlantic cod can be grilled, baked, or steamed. It is best to avoid frying to maintain its health benefits.

Is Atlantic cod safe to eat during pregnancy?

Yes, but it should be consumed in moderation due to potential mercury content. It's advisable to consult with a healthcare provider.

How can I tell if Atlantic cod is fresh?

Fresh Atlantic cod should have a mild scent, firm texture, and bright, clear eyes if whole. The flesh should be translucent and moist.

Can I freeze Atlantic cod fillet?

Yes, Atlantic cod can be frozen. Wrap it tightly in plastic wrap or aluminum foil and store it in an airtight container.

What is the best way to season Atlantic cod?

Simple seasonings like lemon, garlic, and herbs complement the mild flavor of Atlantic cod without overpowering it.

How often can I eat Atlantic cod?

It can be consumed 2-3 times a week as part of a balanced diet, but be mindful of mercury levels.

What are some popular dishes made with Atlantic cod?

Popular dishes include fish and chips, baked cod with herbs, and cod tacos.

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Comparisons
Atlantic Cod Fillet vs Alaska Plaice Fillet Atlantic Cod Fillet vs Albacore Tuna Atlantic Cod Fillet vs Albacore Tuna
Nutrients
Protein in Atlantic Cod Fillet Calories in Atlantic Cod Fillet Vitamin-c in Atlantic Cod Fillet Magnesium in Atlantic Cod Fillet
Featured Guides
Health Benefits of Atlantic Cod Fillet Healthy Recipes with Atlantic Cod Fillet
Rankings
Fish high in selenium Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico