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Nutri-ScoreA

Grilled Cod

Gadus morhua

Clinical Encyclopedia

Grilled cod is a lean fish known for its mild flavor and flaky texture. It is an excellent source of high-quality protein and essential nutrients.

Also known as:

Atlantic codCodfish

Scientific NameGadus morhua

Region of OriginNorth Atlantic regions, particularly around Norway and Iceland

Popular Comparisons:

Grilled Cod VS Alaska Plaice Fillet Grilled Cod VS Albacore Tuna Grilled Cod VS Albacore White Tuna Grilled Cod VS Albacore White Tuna Loin Grilled Cod VS Amberjack Yellowtail Fillet Grilled Cod VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal

Water

80%

Fiber0g

Total24.0g

Protein

23g(96%)

Fats

1g(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 D1 µg (5%)

Vitamin b1 (thiamine)0.03 mg (2%)

Vitamin b2 (riboflavin)0.1 mg (6%)

Vitamin b3 (niacin)0.5 mg (3%)

Vitamin b5 (pantothenic acid)0.5 mg (5%)

Vitamin b6 (pyridoxine)0.1 mg (5%)

Vitamin B121 µg (42%)

Choline60 mg (11%)

Vitamins with less than 2% DV

Vitamin A: 50 IUVitamin C: 0 mgVitamin E: 0.2 mgVitamin K: 0.1 µgFolate: 5 µg

Minerals

Major Source (≥ 2% DV)

Magnesium20 mg (5%)

Phosphorus200 mg (20%)

Potassium300 mg (6%)

Zinc0.5 mg (5%)

Copper0.05 mg (3%)

Manganese0.1 mg (5%)

Selenium30 µg (55%)

Minerals with less than 2% DV

Calcium: 10 mgIron: 0.1 mg

Health Benefits

✓Rich in omega-3 fatty acids, grilled cod supports heart health by reducing inflammation and lowering blood pressure.

✓High in protein, it aids in muscle repair and growth, making it ideal for athletes and active individuals.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Grilled cod can be seasoned with herbs and spices, then cooked on a grill or in a broiler until flaky and opaque.

Smart Selection & Storage

How to Select

Choose cod fillets that are firm, moist, and have a clean ocean smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store fresh cod in the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties

Anti-inflammatoryHeart health support

Main Applications

•Heart health improvement

•Muscle recovery

Bioactive Compounds

Omega-3 fatty acids

Promote cardiovascular health and reduce inflammation.

How to Consume

Grilled, Baked, Broiled

Did you know?

"Cod liver oil, derived from cod, is a rich source of omega-3 fatty acids and vitamins A and D."

Myths vs Realities

MythCod is a fatty fish.

RealityCod is actually a lean fish, low in fat and calories.

MythAll fish are high in mercury.

RealityCod is considered low in mercury compared to other fish.

MythYou can't grill fish without it falling apart.

RealityUsing a grill basket or foil can help prevent fish from falling apart while grilling.

Healthy Recipes

Lemon Herb Grilled Cod with Quinoa Salad

This refreshing dish features grilled cod marinated in lemon and herbs, served alongside a vibrant quinoa salad packed with vegetables.

Ingredients

2 cod fillets
2 tablespoons olive oil
1 lemon (juiced and zested)
1 teaspoon dried oregano
1 teaspoon garlic powder
1 cup cooked quinoa
1 cup cherry tomatoes (halved)
1 cucumber (diced)
1/4 cup parsley (chopped)
Salt and pepper to taste

Instructions

1. In a bowl, mix olive oil, lemon juice, lemon zest, oregano, garlic powder, salt, and pepper. Marinate the cod fillets for 30 minutes.
2. Grill the marinated cod for 4-5 minutes on each side until cooked through.
3. In a separate bowl, combine quinoa, cherry tomatoes, cucumber, parsley, and season with salt and pepper. Serve the grilled cod on top of the quinoa salad.

Spicy Grilled Cod Tacos with Avocado Salsa

These grilled cod tacos are infused with a spicy marinade and topped with a refreshing avocado salsa, perfect for a healthy twist on a classic dish.

Ingredients

2 cod fillets
1 tablespoon chili powder
1 teaspoon cumin
1 tablespoon lime juice
4 corn tortillas
1 avocado (diced)
1/2 red onion (finely chopped)
1/4 cup cilantro (chopped)
Salt to taste

Instructions

1. Mix chili powder, cumin, lime juice, and salt in a bowl. Marinate the cod for 20 minutes.
2. Grill the cod for 4-5 minutes per side until flaky. Warm the tortillas on the grill.
3. In a bowl, combine avocado, red onion, cilantro, and salt. Assemble tacos with grilled cod and avocado salsa.

Mediterranean Grilled Cod with Roasted Vegetables

This Mediterranean-inspired dish features grilled cod served with a colorful array of roasted vegetables, drizzled with balsamic glaze.

Ingredients

2 cod fillets
1 zucchini (sliced)
1 bell pepper (sliced)
1 red onion (sliced)
2 tablespoons olive oil
1 teaspoon dried basil
Salt and pepper to taste
Balsamic glaze for drizzling

Instructions

1. Preheat the oven to 400°F (200°C). Toss vegetables with olive oil, basil, salt, and pepper, and roast for 20 minutes.
2. Season cod fillets with salt and pepper, then grill for 4-5 minutes on each side.
3. Serve the grilled cod with roasted vegetables and drizzle with balsamic glaze.

Coconut Curry Grilled Cod with Cauliflower Rice

This exotic dish features grilled cod marinated in coconut curry spices, served over a bed of fluffy cauliflower rice for a low-carb meal.

Ingredients

2 cod fillets
1 can coconut milk
2 tablespoons red curry paste
1 head cauliflower (riced)
1 tablespoon coconut oil
Salt to taste
Lime wedges for serving

Instructions

1. Mix coconut milk and red curry paste in a bowl. Marinate cod fillets for 30 minutes.
2. Grill the cod for 4-5 minutes on each side. Meanwhile, sauté riced cauliflower in coconut oil for 5 minutes.
3. Serve the grilled cod over cauliflower rice with lime wedges.

Garlic Lemon Grilled Cod with Spinach and Chickpeas

This nutritious dish combines grilled cod with sautéed spinach and chickpeas, flavored with garlic and lemon for a wholesome meal.

Ingredients

2 cod fillets
2 tablespoons olive oil
3 cloves garlic (minced)
1 lemon (juiced)
4 cups fresh spinach
1 can chickpeas (drained and rinsed)
Salt and pepper to taste

Instructions

1. Marinate cod fillets in olive oil, garlic, lemon juice, salt, and pepper for 20 minutes.
2. Grill the cod for 4-5 minutes on each side. In a skillet, sauté garlic, then add spinach and chickpeas until heated through.
3. Serve the grilled cod on a bed of spinach and chickpeas.

Herbed Grilled Cod with Sweet Potato Mash

This hearty dish features grilled cod seasoned with fresh herbs, served with creamy sweet potato mash for a comforting yet healthy meal.

Ingredients

2 cod fillets
2 tablespoons fresh dill (chopped)
2 tablespoons fresh parsley (chopped)
2 sweet potatoes (peeled and cubed)
1 tablespoon butter
Salt and pepper to taste

Instructions

1. Season cod fillets with dill, parsley, salt, and pepper. Grill for 4-5 minutes on each side.
2. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
3. Serve the grilled cod alongside sweet potato mash.

Zesty Grilled Cod with Mango Salsa

This vibrant dish features grilled cod topped with a zesty mango salsa, bringing a tropical flair to your healthy meal.

Ingredients

2 cod fillets
1 tablespoon olive oil
1 lime (juiced)
1 mango (diced)
1/2 red onion (finely chopped)
1 jalapeño (seeded and minced)
1/4 cup cilantro (chopped)
Salt to taste

Instructions

1. Marinate cod fillets in olive oil and lime juice for 20 minutes. Grill for 4-5 minutes on each side.
2. In a bowl, combine mango, red onion, jalapeño, cilantro, and salt. Serve the grilled cod topped with mango salsa.

Grilled Cod with Lemon-Dill Yogurt Sauce

This light and refreshing dish features grilled cod served with a creamy lemon-dill yogurt sauce, perfect for a healthy dinner.

Ingredients

2 cod fillets
1 tablespoon olive oil
1 cup Greek yogurt
1 lemon (juiced and zested)
2 tablespoons fresh dill (chopped)
Salt and pepper to taste

Instructions

1. Marinate cod fillets in olive oil, salt, and pepper for 20 minutes. Grill for 4-5 minutes on each side.
2. In a bowl, mix Greek yogurt, lemon juice, lemon zest, dill, salt, and pepper. Serve the grilled cod with the yogurt sauce.

Asian-Inspired Grilled Cod with Bok Choy

This flavorful dish features grilled cod marinated in soy sauce and ginger, served with sautéed bok choy for a healthy Asian-inspired meal.

Ingredients

2 cod fillets
2 tablespoons soy sauce
1 tablespoon ginger (grated)
2 bok choy (halved)
1 tablespoon sesame oil
1 teaspoon sesame seeds

Instructions

1. Marinate cod fillets in soy sauce and ginger for 20 minutes. Grill for 4-5 minutes on each side.
2. In a skillet, heat sesame oil and sauté bok choy until tender. Serve the grilled cod with bok choy and sprinkle with sesame seeds.

Grilled Cod with Tomato Basil Relish

This simple yet elegant dish features grilled cod topped with a fresh tomato basil relish, making it a delightful and healthy option.

Ingredients

2 cod fillets
1 cup cherry tomatoes (halved)
1/4 cup basil (chopped)
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste

Instructions

1. Season cod fillets with salt and pepper and grill for 4-5 minutes on each side.
2. In a bowl, combine cherry tomatoes, basil, olive oil, balsamic vinegar, salt, and pepper. Serve the grilled cod topped with the tomato basil relish.