Home/Fish/Grilled Cod
Back to Home
Grilled Cod
Fish
Nutri-ScoreA

Grilled Cod

Gadus morhua

Clinical Encyclopedia

Grilled cod is a lean fish that is rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Also known as:
Atlantic codCodfish
Scientific NameGadus morhua
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Grilled Cod VS Alaska Plaice FilletGrilled Cod VS Albacore TunaGrilled Cod VS Albacore White TunaGrilled Cod VS Albacore White Tuna LoinGrilled Cod VS Amberjack Yellowtail FilletGrilled Cod VS American Plaice

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 B121.2 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 supports muscle growth and repair, making it ideal for athletes and those looking to maintain a healthy weight.
✓Rich in omega-3 fatty acids, grilled cod can help reduce inflammation and promote heart health.
✓Contains essential vitamins like B12 and D, which are crucial for energy metabolism and bone health.
✓Low in calories and fat, grilled cod is a great option for weight management and overall health.

Possible Risks & Side Effects

!Fish may contain environmental contaminants; choose sustainably sourced cod to minimize exposure.
!Individuals with seafood allergies should avoid cod and consult with a healthcare provider.

How to Prepare & Consume

Grill cod fillets over medium heat for about 4-5 minutes per side, seasoning with herbs and lemon for enhanced 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 coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythCod is high in mercury.
RealityCod is generally low in mercury compared to other fish, making it safe to eat regularly.
MythAll fish are the same nutritionally.
RealityDifferent fish have varying nutritional profiles; cod is particularly high in protein and low in fat.
MythYou can't grill fish without it falling apart.
RealityUsing a grill basket or cooking on a well-oiled grill can prevent fish from sticking and falling apart.

Healthy Recipes

Lemon Herb Grilled Cod

A zesty and aromatic dish featuring grilled cod marinated in fresh herbs and lemon juice, perfect for a light dinner.

Ingredients
  • 4 cod fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, oregano, thyme, 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 cod for 4-5 minutes on each side until cooked through.

Spicy Mango Salsa Grilled Cod

This vibrant dish pairs grilled cod with a refreshing mango salsa, adding a touch of sweetness and heat.

Ingredients
  • 4 cod fillets
  • 1 ripe mango, diced
  • 1 jalapeño, minced
  • 1/4 cup red onion, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Combine mango, jalapeño, red onion, lime juice, and salt in a bowl to make the salsa.
  2. 2. Season the cod fillets with salt and grill for 4-5 minutes on each side until flaky.
  3. 3. Serve the grilled cod topped with the spicy mango salsa.

Mediterranean Grilled Cod with Quinoa

A wholesome dish featuring grilled cod served over a bed of quinoa with Mediterranean flavors.

Ingredients
  • 4 cod fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup olives, sliced
  • 2 tablespoons feta cheese
  • 2 tablespoons olive oil
Instructions
  1. 1. Drizzle cod fillets with olive oil and season with salt and pepper, then grill for 4-5 minutes on each side.
  2. 2. In a bowl, mix cooked quinoa, cherry tomatoes, olives, and feta.
  3. 3. Serve the grilled cod over the quinoa mixture.

Garlic and Ginger Grilled Cod

A flavorful grilled cod dish infused with garlic and ginger, served with a side of steamed vegetables.

Ingredients
  • 4 cod fillets
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Steamed vegetables for serving
Instructions
  1. 1. Mix garlic, ginger, soy sauce, and sesame oil in a bowl, then marinate the cod for 30 minutes.
  2. 2. Preheat the grill and cook the cod for 4-5 minutes on each side.
  3. 3. Serve with a side of steamed vegetables.

Cilantro Lime Grilled Cod Tacos

Delicious grilled cod tacos topped with a cilantro-lime slaw, perfect for a healthy twist on taco night.

Ingredients
  • 4 cod fillets
  • 8 corn tortillas
  • 1 cup cabbage, shredded
  • 1/4 cup cilantro, chopped
  • Juice of 2 limes
  • Salt to taste
Instructions
  1. 1. Season cod fillets with salt and grill for 4-5 minutes on each side.
  2. 2. In a bowl, combine cabbage, cilantro, lime juice, and salt to make the slaw.
  3. 3. Assemble tacos by placing grilled cod in tortillas and topping with the cilantro-lime slaw.

Herbed Cod with Roasted Vegetables

A nutritious meal featuring grilled cod seasoned with herbs and served alongside colorful roasted vegetables.

Ingredients
  • 4 cod fillets
  • 2 tablespoons mixed herbs (parsley, basil, dill)
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss zucchini and bell pepper with olive oil, salt, and pepper, then roast at 400°F for 20 minutes.
  2. 2. Season cod with mixed herbs, salt, and pepper, then grill for 4-5 minutes on each side.
  3. 3. Serve the grilled cod with the roasted vegetables.

Coconut Curry Grilled Cod

A fusion dish featuring grilled cod marinated in a coconut curry sauce, served with brown rice.

Ingredients
  • 4 cod fillets
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon lime juice
  • Salt to taste
  • Cooked brown rice for serving
Instructions
  1. 1. Mix coconut milk, curry powder, lime juice, and salt to create a marinade, then marinate cod for 30 minutes.
  2. 2. Preheat the grill and cook the cod for 4-5 minutes on each side.
  3. 3. Serve the grilled cod over a bed of brown rice.

Grilled Cod with Avocado Salsa

A fresh and creamy dish featuring grilled cod topped with a vibrant avocado salsa, perfect for summer dining.

Ingredients
  • 4 cod fillets
  • 2 avocados, diced
  • 1 tomato, diced
  • 1/4 cup red onion, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Season cod fillets with salt and grill for 4-5 minutes on each side.
  2. 2. In a bowl, combine avocados, tomato, red onion, lime juice, and salt for the salsa.
  3. 3. Top the grilled cod with the avocado salsa before serving.

Pesto Grilled Cod with Spinach

A flavorful dish featuring grilled cod brushed with basil pesto, served on a bed of sautéed spinach.

Ingredients
  • 4 cod fillets
  • 1/4 cup basil pesto
  • 4 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Brush cod fillets with basil pesto and grill for 4-5 minutes on each side.
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted, seasoning with salt and pepper.
  3. 3. Serve the grilled cod over the sautéed spinach.

Sesame Soy Grilled Cod with Cucumber Salad

A light and refreshing dish featuring grilled cod marinated in sesame soy sauce, paired with a crisp cucumber salad.

Ingredients
  • 4 cod fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 cucumber, sliced
  • 1 tablespoon rice vinegar
  • Salt to taste
Instructions
  1. 1. Marinate cod fillets in soy sauce and sesame oil for 30 minutes, then grill for 4-5 minutes on each side.
  2. 2. Toss cucumber slices with rice vinegar and salt to make the salad.
  3. 3. Serve the grilled cod alongside the cucumber salad.

Frequently Asked Questions (FAQ)

Is grilled cod healthy?

Yes, grilled cod is low in calories and high in protein, making it a healthy choice.

How should I store grilled cod?

Store grilled cod in an airtight container in the refrigerator for up to 3 days.

Can I freeze grilled cod?

Yes, grilled cod can be frozen for up to 2 months; wrap it tightly to prevent freezer burn.

What are the best seasonings for grilled cod?

Lemon, garlic, dill, and paprika complement grilled cod well.

How long does it take to grill cod?

Grill cod for about 4-5 minutes per side, depending on thickness.

What is the best way to tell if cod is cooked?

Cod is cooked when it flakes easily with a fork and is opaque throughout.

Can I eat cod skin?

Yes, cod skin is edible and can be crispy when grilled.

What are the nutritional benefits of cod?

Cod is rich in protein, low in fat, and provides essential vitamins and minerals, including B12 and selenium.

Related Superfoods
Abalone Fresh Abalone Alaska Plaice Fillet
Comparisons
Grilled Cod vs Alaska Plaice Fillet Grilled Cod vs Albacore Tuna Grilled Cod vs Albacore Tuna
Nutrients
Protein in Grilled Cod Calories in Grilled Cod Vitamin-c in Grilled Cod Magnesium in Grilled Cod
Featured Guides
Health Benefits of Grilled Cod Healthy Recipes with Grilled Cod