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Grilled Cod Fillet
Fish
Nutri-ScoreA

Grilled Cod Fillet

Gadus morhua

Clinical Encyclopedia

Grilled cod fillet is a lean source of protein, rich in essential nutrients like vitamin B12 and selenium, making it a healthy choice for a balanced diet.

Also known as:
Cod filletAtlantic cod
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
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 B121.2 µg (50%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium34 µg (62%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, grilled 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, such as vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, making it suitable for weight management and healthy eating plans.

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 with a sprinkle of lemon juice and herbs. Avoid overcooking to maintain moisture and flavor.

Smart Selection & Storage

How to Select

Choose cod fillets that are firm, moist, and have a mild 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.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, cod is generally considered low in mercury.
MythFish is not a good source of protein.
RealityFish, including cod, is an excellent source of high-quality protein.
MythGrilling fish makes it dry.
RealityWhen done correctly, grilling can enhance the flavor and moisture of fish.

Healthy Recipes

Mediterranean Grilled Cod with Quinoa Salad

This vibrant dish features grilled cod fillet served atop a refreshing quinoa salad with cherry tomatoes, cucumber, and olives, drizzled with a lemon-olive oil dressing.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup black olives, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the cod fillets with salt, pepper, and a drizzle of olive oil, then grill for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, olives, olive oil, lemon juice, salt, and pepper. Serve the grilled cod over the quinoa salad.

Spicy Grilled Cod Tacos with Avocado Salsa

These healthy tacos feature grilled cod fillets seasoned with chili powder and served in corn tortillas with a zesty avocado salsa.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 red onion, finely chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Preheat the grill to medium-high heat and season the cod fillets with chili powder, cumin, and salt.
  2. 2. Grill the cod for 4-5 minutes on each side until flaky and cooked through.
  3. 3. In a bowl, mix avocado, red onion, lime juice, and salt. Serve the grilled cod in corn tortillas topped with avocado salsa.

Citrus Herb Grilled Cod with Asparagus

A light and zesty dish featuring grilled cod marinated in citrus juices and fresh herbs, served alongside tender grilled asparagus.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1 orange, juiced
  • 1 lemon, juiced
  • 2 tablespoons fresh parsley, chopped
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix orange juice, lemon juice, parsley, olive oil, salt, and pepper to create a marinade. Marinate the cod fillets for 30 minutes.
  2. 2. Preheat the grill and toss asparagus with olive oil, salt, and pepper. Grill asparagus for 5-7 minutes until tender.
  3. 3. Grill the marinated cod for 4-5 minutes on each side until cooked through. Serve with grilled asparagus.

Grilled Cod with Mango Salsa

This tropical dish features grilled cod fillets topped with a fresh mango salsa, perfect for a light and healthy meal.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1 mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup cilantro, chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Preheat the grill to medium-high heat and season the cod fillets with salt.
  2. 2. Grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine mango, red bell pepper, cilantro, lime juice, and salt. Serve the grilled cod topped with mango salsa.

Garlic Lemon Grilled Cod with Spinach

A nutritious dish featuring grilled cod fillets infused with garlic and lemon, served on a bed of sautéed spinach.

Ingredients
  • 2 cod fillets (6 oz each)
  • 2 cloves garlic, minced
  • 1 lemon, zested and juiced
  • 4 cups fresh spinach
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix garlic, lemon zest, lemon juice, olive oil, salt, and pepper. Marinate the cod fillets for 30 minutes.
  2. 2. Preheat the grill and grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. In a skillet, heat olive oil and sauté spinach until wilted. Serve the grilled cod over the sautéed spinach.

Asian-Inspired Grilled Cod with Sesame Broccoli

This dish features grilled cod fillets brushed with a soy-ginger glaze, served with sesame broccoli for a healthy Asian twist.

Ingredients
  • 2 cod fillets (6 oz each)
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, grated
  • 1 tablespoon honey
  • 2 cups broccoli florets
  • 1 tablespoon sesame seeds
  • 1 tablespoon olive oil
Instructions
  1. 1. In a bowl, whisk together soy sauce, ginger, and honey. Brush the mixture onto the cod fillets.
  2. 2. Preheat the grill and grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. In a skillet, heat olive oil and sauté broccoli until tender. Sprinkle with sesame seeds and serve alongside the grilled cod.

Herb-Crusted Grilled Cod with Sweet Potato Mash

This hearty dish features herb-crusted grilled cod served with creamy sweet potato mash for a comforting yet healthy meal.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1/2 cup breadcrumbs
  • 2 tablespoons mixed herbs (thyme, rosemary)
  • 2 sweet potatoes, peeled and cubed
  • 2 tablespoons Greek yogurt
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat. Mix breadcrumbs and herbs, then coat the cod fillets with the mixture.
  2. 2. Grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. Boil sweet potatoes until tender, then mash with Greek yogurt, salt, and pepper. Serve the herb-crusted cod over the sweet potato mash.

Grilled Cod with Tomato Basil Relish

A fresh and flavorful dish featuring grilled cod topped with a vibrant tomato basil relish, perfect for a summer meal.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1 cup cherry tomatoes, diced
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat and season the cod fillets with salt and pepper.
  2. 2. Grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine diced tomatoes, basil, balsamic vinegar, salt, and pepper. Serve the grilled cod topped with tomato basil relish.

Coconut Curry Grilled Cod with Cauliflower Rice

This exotic dish features grilled cod fillets marinated in coconut curry sauce, served over fluffy cauliflower rice for a low-carb option.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1/2 cup coconut milk
  • 1 tablespoon curry powder
  • 1 head cauliflower, grated
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a bowl, mix coconut milk and curry powder. Marinate the cod fillets for 30 minutes.
  2. 2. Preheat the grill and grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. In a skillet, heat olive oil and sauté grated cauliflower until tender. Serve the grilled cod over cauliflower rice.

Lemon Dill Grilled Cod with Zucchini Noodles

A light and refreshing dish featuring grilled cod fillets seasoned with lemon and dill, served with spiralized zucchini noodles.

Ingredients
  • 2 cod fillets (6 oz each)
  • 1 lemon, zested and juiced
  • 2 tablespoons fresh dill, chopped
  • 2 zucchinis, spiralized
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix lemon zest, lemon juice, dill, olive oil, salt, and pepper. Marinate the cod fillets for 30 minutes.
  2. 2. Preheat the grill and grill the cod for 4-5 minutes on each side until cooked through.
  3. 3. In a skillet, heat olive oil and sauté zucchini noodles until tender. Serve the grilled cod over zucchini noodles.

Frequently Asked Questions (FAQ)

Is grilled cod fillet healthy?

Yes, it is low in calories and high in protein, making it a healthy option.

How often can I eat cod?

It is recommended to consume fish like cod 2-3 times a week for optimal health benefits.

What are the best sides to serve with grilled cod?

Vegetables, quinoa, or a fresh salad complement grilled cod well.

Can I freeze grilled cod fillet?

Yes, grilled cod can be frozen for up to 3 months; ensure it is properly sealed.

What is the best way to season grilled cod?

Lemon, garlic, and herbs like dill or parsley enhance the flavor of grilled cod.

Is cod high in mercury?

Cod is generally low in mercury compared to other fish, making it a safer choice.

How do I know when grilled cod is done?

Cod is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Can I use frozen cod for grilling?

Yes, but it should be thawed completely before grilling for even cooking.

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Nutrients
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Featured Guides
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