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Greenland Cod
Fish
Nutri-ScoreA

Greenland Cod

Gadus ogac

Clinical Encyclopedia

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

Greenland Cod provides 105 kcal, 23g 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.

Greenland cod is a cold-water fish known for its mild flavor and flaky texture, making it a popular choice in various culinary dishes. It is rich in protein and low in fat, providing essential nutrients for a balanced diet.

Also known as:
OgacArctic Cod
Scientific NameGadus ogac
Region of OriginGreenland
Popular Comparisons:
Greenland CodGreenland CodVSAlaska Plaice FilletAlaska Plaice FilletGreenland CodGreenland CodVSAlbacore TunaAlbacore TunaGreenland CodGreenland CodVSAlbacore White TunaAlbacore White TunaGreenland CodGreenland CodVSAlbacore White Tuna LoinAlbacore White Tuna LoinGreenland CodGreenland CodVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletGreenland CodGreenland CodVSAmerican PlaiceAmerican PlaiceGreenland CodGreenland CodVSAmerican Plaice FilletAmerican Plaice FilletGreenland CodGreenland CodVSAnchoviesAnchoviesGreenland CodGreenland CodVSArctic CharArctic CharGreenland CodGreenland CodVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81%
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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B121.5 µg (62%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

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 environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions may 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 maintain health benefits.

Smart Selection & Storage

How to Select

Choose fresh Greenland cod with clear eyes and a mild ocean smell. The flesh should be firm and moist.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain types of cod, can contain higher levels of mercury.
MythFish is not a good source of protein.
RealityFish, including Greenland cod, is an excellent source of high-quality protein.
MythYou can eat fish every day without concern.
RealityWhile fish is healthy, it's important to vary your diet and consider mercury levels.

Healthy Recipes

Herb-Crusted Greenland Cod with Quinoa Salad

This dish features Greenland cod coated in a zesty herb crust, served alongside a refreshing quinoa salad packed with vegetables and a light lemon dressing.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Mix garlic powder, oregano, salt, and pepper in a bowl, then coat the cod fillets with the mixture.
  3. 3. Place the cod on a baking sheet and bake for 15-20 minutes until cooked through.
  4. 4. In a separate bowl, combine quinoa, tomatoes, cucumber, onion, and parsley.
  5. 5. Drizzle with olive oil and lemon juice, toss well, and serve alongside the cod.

Greenland Cod Tacos with Avocado Salsa

These vibrant tacos feature grilled Greenland cod topped with a zesty avocado salsa, offering a healthy twist on a classic favorite.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 4 small 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 to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Rub the cod fillets with olive oil, chili powder, and salt, then grill for 4-5 minutes per side until flaky.
  3. 3. In a bowl, mix avocado, mango, onion, lime juice, and salt to create the salsa.
  4. 4. Warm the tortillas on the grill for 1 minute on each side.
  5. 5. Assemble the tacos by placing cod on tortillas and topping with avocado salsa and cilantro.

Baked Greenland Cod with Spinach and Feta

A deliciously healthy baked Greenland cod dish, complemented by a savory spinach and feta filling that adds flavor and nutrients.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 2 cups fresh spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 teaspoon lemon zest
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Sauté garlic in olive oil until fragrant, then add spinach and cook until wilted.
  3. 3. Mix in feta cheese, lemon zest, salt, and pepper.
  4. 4. Place cod fillets on a baking dish, top with the spinach mixture, and bake for 20 minutes.
  5. 5. Serve with lemon wedges on the side.

Greenland Cod Stir-Fry with Broccoli and Bell Peppers

This quick and colorful stir-fry features Greenland cod, fresh broccoli, and bell peppers, all tossed in a light soy sauce for a nutritious meal.

Ingredients
  • 2 Greenland cod fillets (6 oz each), cut into chunks
  • 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 tablespoon ginger, minced
  • 2 green onions, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add ginger and stir-fry for 1 minute, then add broccoli and bell peppers, cooking for 3-4 minutes.
  3. 3. Add cod chunks and soy sauce, cooking until the fish is opaque and cooked through, about 5-6 minutes.
  4. 4. Season with salt and pepper, garnish with green onions, and serve hot.

Greenland Cod with Cauliflower Mash

A healthy alternative to traditional mashed potatoes, this dish pairs Greenland cod with creamy cauliflower mash for a low-carb delight.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 1 head of cauliflower, chopped
  • 1 tablespoon olive oil
  • 1/4 cup low-fat milk
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Fresh chives for garnish
Instructions
  1. 1. Steam the cauliflower until tender, about 10 minutes.
  2. 2. In a blender, combine steamed cauliflower, olive oil, milk, garlic, salt, and pepper, blending until smooth.
  3. 3. Season cod fillets with salt and pepper, then pan-sear in a non-stick skillet for 4-5 minutes per side until cooked through.
  4. 4. Serve cod on a bed of cauliflower mash, garnished with fresh chives.

Mediterranean Greenland Cod with Olives and Tomatoes

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

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 oregano
  • 1 tablespoon fresh basil, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, combine tomatoes, olives, olive oil, oregano, salt, and pepper.
  3. 3. Place cod fillets on top and sprinkle with fresh basil.
  4. 4. Bake for 20 minutes until cod is flaky and cooked through.
  5. 5. Serve with a side of whole grain bread or salad.

Greenland Cod and Sweet Potato Cakes

These delicious cod and sweet potato cakes are baked to perfection, offering a healthy, protein-packed meal that's easy to prepare.

Ingredients
  • 2 Greenland cod fillets (6 oz each), cooked and flaked
  • 1 medium sweet potato, cooked and mashed
  • 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 potato, breadcrumbs, egg, dill, salt, and pepper.
  3. 3. Form the mixture into patties and place on the baking sheet, brushing the tops with olive oil.
  4. 4. Bake for 20-25 minutes until golden brown, flipping halfway through.
  5. 5. Serve with a side of yogurt sauce or salad.

Greenland Cod with Lemon-Dill Sauce

This light and zesty dish features pan-seared Greenland cod drizzled with a refreshing lemon-dill sauce, perfect for a healthy dinner.

Ingredients
  • 2 Greenland cod fillets (6 oz each)
  • 1 tablespoon olive oil
  • 1 lemon, juiced and zested
  • 2 tablespoons fresh dill, chopped
  • Salt and pepper to taste
  • Mixed greens for serving
Instructions
  1. 1. Heat olive oil in a skillet over medium heat.
  2. 2. Season cod fillets with salt and pepper, then cook for 4-5 minutes per side until golden and cooked through.
  3. 3. In a small bowl, mix lemon juice, zest, dill, salt, and pepper to create the sauce.
  4. 4. Serve the cod over mixed greens, drizzled with lemon-dill sauce.

Greenland Cod and Vegetable Skewers

These colorful skewers feature chunks of Greenland cod and a variety of vegetables, grilled to perfection for a healthy and fun meal.

Ingredients
  • 2 Greenland cod fillets (6 oz each), cut into cubes
  • 1 bell pepper, cut into chunks
  • 1 zucchini, sliced
  • 1 red onion, cut into wedges
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, toss cod and vegetables with olive oil, smoked paprika, salt, and pepper.
  3. 3. Thread the cod and vegetables onto skewers, alternating as desired.
  4. 4. Grill skewers for 8-10 minutes, turning occasionally, until the cod is cooked through.
  5. 5. Serve with a side of tzatziki or a fresh salad.

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 keep it healthy.

Is Greenland cod sustainable?

Sustainability varies by fishing practices; check for certifications when purchasing.

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

No, individuals with fish allergies should avoid Greenland cod.

What are the health benefits of eating Greenland cod?

It supports muscle growth, heart health, and provides essential nutrients.

How often can I eat Greenland cod?

Moderation is key; consider environmental contaminants and dietary balance.

What dishes can I make with Greenland cod?

It can be used in fish tacos, chowders, or simply grilled with herbs.

Where can I buy Greenland cod?

Look for it in seafood markets or grocery stores with a good fish selection.

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Comparisons
Greenland Cod vs Alaska Plaice Fillet Greenland Cod vs Albacore Tuna Greenland Cod vs Albacore Tuna
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
Rankings
Fish high in selenium Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico