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Greenland Cod
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Greenland Cod

Gadus ogac

Clinical Encyclopedia

Greenland cod is a cold-water fish known for its mild flavor and flaky texture. It is a rich source of protein and essential nutrients, making it a popular choice in various cuisines.

Scientific NameGadus ogac
Region of OriginGreenland
Popular Comparisons:
Greenland Cod VS Alaska Plaice FilletGreenland Cod VS Albacore TunaGreenland Cod VS Albacore White TunaGreenland Cod VS Albacore White Tuna LoinGreenland Cod VS Amberjack Yellowtail FilletGreenland Cod VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.9g
Protein
23g(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%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains important vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose Greenland cod that has a fresh, mild smell, firm texture, and bright, clear eyes if buying whole.

How to Store

Keep it refrigerated and consume within two days, or freeze for longer storage.

Myths vs Realities

MythAll fish are high in mercury.+
RealityWhile some fish contain mercury, many, including Greenland cod, have low levels and are safe to eat in moderation.
MythFish is not a good source of protein.+
RealityFish, including Greenland cod, is an excellent source of high-quality protein.
MythYou can only eat fish if it's fried.+
RealityFish can be prepared in many healthy ways, including grilling, baking, and steaming.

Healthy Recipes

Herb-Crusted Greenland Cod with Quinoa Salad

This vibrant dish features herb-crusted Greenland cod served alongside a refreshing quinoa salad packed with vegetables and a zesty lemon dressing.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon olive oil
  • 1 lemon, juiced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the cod fillets with salt, pepper, and dried oregano, then place them on a baking sheet.
  3. 3. Bake for 15-20 minutes until the fish is cooked through and flakes easily.
  4. 4. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and parsley.
  5. 5. Drizzle with olive oil and lemon juice, then toss to combine.
  6. 6. Serve the herb-crusted cod on a bed of quinoa salad.

Greenland Cod Tacos with Avocado Salsa

These healthy tacos feature grilled Greenland cod topped with a creamy avocado salsa, perfect for a light and flavorful meal.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced mango
  • 1/4 cup red onion, finely chopped
  • 1 lime, juiced
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Brush the cod fillets with olive oil and season with chili powder, salt, and pepper.
  3. 3. Grill the cod for about 4-5 minutes on each side until cooked through.
  4. 4. In a bowl, combine avocado, mango, red onion, and lime juice to make the salsa.
  5. 5. Warm the corn tortillas on the grill for a minute on each side.
  6. 6. Assemble the tacos by placing grilled cod on tortillas and topping with avocado salsa.

Baked Greenland Cod with Spinach and Feta

A nutritious and flavorful dish where Greenland cod is baked with a bed of spinach and topped with crumbled feta cheese.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 2 cups fresh spinach
  • 1/4 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1 lemon, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.
  3. 3. Add spinach and cook until wilted, then season with salt and pepper.
  4. 4. Place the spinach in a baking dish, top with cod fillets, and sprinkle with feta cheese.
  5. 5. Lay lemon slices on top and bake for 20-25 minutes until the fish is opaque and flakes easily.

Greenland Cod Stir-Fry with Broccoli and Bell Peppers

A quick and healthy stir-fry featuring Greenland cod, vibrant broccoli, and bell peppers, tossed in a light soy sauce.

Ingredients
  • 2 Greenland cod fillets (6 oz each), cut into bite-sized pieces
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, sliced
Instructions
  1. 1. Heat sesame oil in a large skillet or wok over medium-high heat.
  2. 2. Add ginger and sauté for 30 seconds before adding the cod pieces.
  3. 3. Cook cod until it turns golden brown, about 3-4 minutes.
  4. 4. Add broccoli and bell peppers, stir-frying for another 5 minutes until vegetables are tender.
  5. 5. Drizzle with soy sauce and toss to combine, then garnish with green onions before serving.

Greenland Cod and Sweet Potato Cakes

These delicious cod and sweet potato cakes are baked to perfection, making for a healthy and satisfying meal or snack.

Ingredients
  • 2 Greenland cod fillets (6 oz each), cooked and flaked
  • 1 cup mashed sweet potatoes
  • 1/4 cup breadcrumbs
  • 1 egg, beaten
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
  • Olive oil for brushing
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, combine flaked cod, mashed sweet potatoes, breadcrumbs, egg, dill, salt, and pepper.
  3. 3. Form the mixture into small patties and place them on the baking sheet.
  4. 4. Brush the tops with olive oil and bake for 20-25 minutes until golden brown.
  5. 5. Serve warm with a side of yogurt sauce or salad.

Mediterranean Greenland Cod with Olives and Tomatoes

This Mediterranean-inspired dish features Greenland cod baked with olives, tomatoes, and herbs for a burst of flavor.

Ingredients
  • 2 Greenland 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
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, combine cherry tomatoes, olives, olive oil, basil, oregano, salt, and pepper.
  3. 3. Nestle the cod fillets into the mixture and spoon some of the tomatoes and olives on top.
  4. 4. Bake for 20-25 minutes until the cod is cooked through and flakes easily.
  5. 5. Serve with whole grain bread or over a bed of greens.

Greenland Cod with Mango Coconut Sauce

A tropical twist on cod, this dish features Greenland cod drizzled with a creamy mango coconut sauce, served with steamed vegetables.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 1 ripe mango, diced
  • 1/2 cup coconut milk
  • 1 tablespoon lime juice
  • 1 teaspoon ginger, grated
  • Salt and pepper to taste
  • Steamed vegetables for serving
Instructions
  1. 1. In a blender, combine mango, coconut milk, lime juice, ginger, salt, and pepper; blend until smooth.
  2. 2. Preheat a skillet over medium heat and cook the cod fillets for about 4-5 minutes on each side until cooked through.
  3. 3. Pour the mango coconut sauce over the cod and simmer for an additional 2 minutes.
  4. 4. Serve the cod with steamed vegetables and drizzle any remaining sauce on top.

Spicy Greenland Cod with Cauliflower Rice

This spicy Greenland cod dish is served over a bed of cauliflower rice, making it a low-carb and flavorful meal option.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 1 teaspoon chili powder
  • 1/2 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • 2 cups cauliflower rice
  • 1/2 cup diced bell peppers
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix chili powder, cayenne pepper, olive oil, salt, and pepper to create a marinade.
  2. 2. Coat the cod fillets with the marinade and let sit for 15 minutes.
  3. 3. In a skillet, sauté cauliflower rice and diced bell peppers until tender, about 5-7 minutes.
  4. 4. Cook the cod fillets in a separate skillet over medium heat for 4-5 minutes on each side until cooked through.
  5. 5. Serve the spicy cod over cauliflower rice.

Greenland Cod and Vegetable Skewers

These colorful skewers feature marinated Greenland cod and seasonal vegetables, grilled to perfection for a healthy meal.

Ingredients
  • 2 Greenland cod fillets (6 oz each), cut into cubes
  • 1 zucchini, sliced
  • 1 bell pepper, cubed
  • 1 red onion, cubed
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Skewers (wooden or metal)
Instructions
  1. 1. Soak wooden skewers in water for 30 minutes if using.
  2. 2. In a bowl, mix olive oil, balsamic vinegar, salt, and pepper to create a marinade.
  3. 3. Add cod cubes and vegetables to the marinade and let sit for 15 minutes.
  4. 4. Preheat the grill to medium-high heat and thread cod and vegetables onto skewers.
  5. 5. Grill skewers for about 8-10 minutes, turning occasionally, until the cod is cooked through and vegetables are tender.

Frequently Asked Questions (FAQ)

What is the nutritional value of Greenland cod?

Greenland cod is high in protein, low in fat, and contains essential vitamins and minerals, making it a nutritious choice.

How should I cook Greenland cod?

It can be grilled, baked, or steamed. Avoid frying to maintain its health benefits.

Is Greenland cod sustainable?

Yes, when sourced from responsible fisheries, Greenland cod is considered a sustainable seafood option.

What are the health benefits of eating Greenland cod?

It provides high-quality protein, omega-3 fatty acids, and essential vitamins, supporting overall health.

Can I eat Greenland cod if I have a fish allergy?

No, individuals with fish allergies should avoid Greenland cod and other fish.

How can I tell if Greenland cod is fresh?

Fresh Greenland cod should have a mild smell, firm texture, and bright, clear eyes if whole.

What is the best way to store Greenland cod?

Store it in the refrigerator for up to two days or freeze it for longer shelf life.

Does Greenland cod contain mercury?

Like many fish, it may contain trace amounts of mercury, so moderation is advised, especially for vulnerable populations.

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Comparisons
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Nutrients
Protein in Greenland Cod Calories in Greenland Cod Vitamin-c in Greenland Cod Magnesium in Greenland Cod
Featured Guides
Health Benefits of Greenland Cod Healthy Recipes with Greenland Cod