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

Pacific Cod

Gadus macrocephalus

Clinical Encyclopedia

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

Pacific 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.

Pacific cod is a lean 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 healthy diet.

Also known as:
Alaska codGray cod
Scientific NameGadus macrocephalus
Region of OriginNorth America
Popular Comparisons:
Pacific CodPacific CodVSAlaska Plaice FilletAlaska Plaice FilletPacific CodPacific CodVSAlbacore TunaAlbacore TunaPacific CodPacific CodVSAlbacore White TunaAlbacore White TunaPacific CodPacific CodVSAlbacore White Tuna LoinAlbacore White Tuna LoinPacific CodPacific CodVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletPacific CodPacific CodVSAmerican PlaiceAmerican PlaicePacific CodPacific CodVSAmerican Plaice FilletAmerican Plaice FilletPacific CodPacific CodVSAnchoviesAnchoviesPacific CodPacific CodVSArctic CharArctic CharPacific CodPacific 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 B121.2 µg (50%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium38 µg (54%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓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 metabolic processes.
✓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.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best prepared by baking, grilling, or steaming to retain moisture and flavor. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose Pacific cod that is firm to the touch, has a clean ocean smell, and is moist without being slimy.

How to Store

Keep fresh cod in the coldest part of 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 contain mercury, Pacific cod is generally considered safe for consumption.
MythFish is not a good source of protein.
RealityFish, including Pacific 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 baking and grilling.

Healthy Recipes

Lemon Herb Grilled Pacific Cod

This zesty grilled Pacific cod is infused with fresh herbs and lemon, making it a light and refreshing dish perfect for summer.

Ingredients
  • 4 Pacific cod fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, oregano, garlic powder, 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 about 4-5 minutes on each side until cooked through. Garnish with fresh parsley before serving.

Pacific Cod Tacos with Mango Salsa

These vibrant tacos feature flaky Pacific cod topped with a sweet and spicy mango salsa, perfect for a healthy weeknight dinner.

Ingredients
  • 4 Pacific cod fillets
  • 8 corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. Season the cod fillets with salt and grill or pan-sear until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the cod in corn tortillas topped with mango salsa and garnish with cilantro.

Baked Pacific Cod with Quinoa and Spinach

This wholesome dish features baked Pacific cod served over a bed of protein-rich quinoa and sautéed spinach, making it a nutritious meal.

Ingredients
  • 4 Pacific cod fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the cod fillets with salt and pepper.
  2. 2. Bake the cod in the oven for 15-20 minutes until flaky.
  3. 3. Cook quinoa in vegetable broth according to package instructions, then sauté spinach in olive oil until wilted. Serve the cod over quinoa and spinach with lemon wedges.

Pacific Cod and Vegetable Stir-Fry

This quick and colorful stir-fry combines Pacific cod with a variety of fresh vegetables, making it a nutritious and satisfying meal.

Ingredients
  • 4 Pacific cod fillets, cut into chunks
  • 2 cups mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add ginger, cooking for 1 minute.
  2. 2. Add the cod chunks and vegetables, stir-frying for about 5-7 minutes until the cod is cooked through.
  3. 3. Stir in soy sauce and serve over cooked brown rice.

Pacific Cod with Avocado Cream Sauce

This creamy yet healthy avocado sauce complements the delicate flavor of Pacific cod, creating a delightful dish that's both nutritious and satisfying.

Ingredients
  • 4 Pacific cod fillets
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Season the cod with salt and pepper and cook in olive oil over medium heat for about 4-5 minutes per side.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  3. 3. Serve the cod topped with avocado cream sauce.

Pacific Cod Chowder with Cauliflower

This healthy twist on traditional chowder uses cauliflower to create a creamy base, featuring Pacific cod for a hearty and nutritious meal.

Ingredients
  • 2 Pacific cod fillets, diced
  • 1 head of cauliflower, chopped
  • 1 onion, diced
  • 2 cups vegetable broth
  • 1 cup almond milk
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion until translucent, then add cauliflower and vegetable broth. Simmer until cauliflower is tender.
  2. 2. Blend the mixture until smooth, then return to the pot and stir in almond milk, thyme, salt, and pepper.
  3. 3. Add the diced cod and cook until the fish is opaque, about 5 minutes.

Pacific Cod Salad with Citrus Vinaigrette

This refreshing salad features grilled Pacific cod on a bed of mixed greens, topped with a zesty citrus vinaigrette for a light and healthy meal.

Ingredients
  • 4 Pacific cod fillets
  • 6 cups mixed salad greens
  • 1 orange, segmented
  • 1 grapefruit, segmented
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Season and grill the cod fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Toss salad greens with citrus segments and vinaigrette, then top with grilled cod.

Pacific Cod with Tomato Basil Relish

This dish features baked Pacific cod topped with a fresh tomato basil relish, offering a burst of flavor and freshness in every bite.

Ingredients
  • 4 Pacific cod fillets
  • 2 cups cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste
  • Olive oil for drizzling
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the cod with salt and pepper.
  2. 2. Bake the cod for 15-20 minutes until flaky.
  3. 3. Combine tomatoes, basil, balsamic vinegar, salt, and pepper in a bowl and serve over the baked cod with a drizzle of olive oil.

Pacific Cod and Sweet Potato Cakes

These savory cakes combine Pacific cod and sweet potatoes, creating a delicious and healthy option for lunch or dinner.

Ingredients
  • 2 Pacific cod fillets, cooked and flaked
  • 1 large sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix flaked cod, mashed sweet potato, breadcrumbs, egg, paprika, salt, and pepper until well combined.
  2. 2. Form the mixture into patties and heat olive oil in a skillet over medium heat.
  3. 3. Fry the cakes for about 4-5 minutes on each side until golden brown.

Pacific Cod with Garlic and Asparagus

This simple yet elegant dish features Pacific cod sautéed with garlic and fresh asparagus, making it a quick and healthy meal.

Ingredients
  • 4 Pacific cod fillets
  • 1 bunch of asparagus, trimmed
  • 4 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and add minced garlic, cooking for 1 minute.
  2. 2. Add the asparagus and cook until tender, about 3-4 minutes, then push to the side and add the cod fillets, cooking for 4-5 minutes per side.
  3. 3. Serve with lemon wedges.

Frequently Asked Questions (FAQ)

Is Pacific cod healthy?

Yes, Pacific cod is a healthy source of lean protein and contains beneficial omega-3 fatty acids.

How should I cook Pacific cod?

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

What are the nutritional benefits of Pacific cod?

It is rich in protein, low in fat, and provides essential vitamins and minerals.

Can I eat Pacific cod if I'm allergic to fish?

No, individuals with fish allergies should avoid Pacific cod.

How do I store Pacific cod?

Store fresh Pacific cod in the refrigerator and consume within 1-2 days, or freeze for longer storage.

What is the best way to season Pacific cod?

Season with lemon, herbs, and spices to enhance its mild flavor.

Is Pacific cod sustainable?

Pacific cod fisheries are managed to promote sustainability, but check for certifications.

How does Pacific cod compare to other fish?

Pacific cod is lower in fat compared to salmon and offers a milder taste than stronger-flavored fish.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Pacific Cod vs Alaska Plaice Fillet Pacific Cod vs Albacore Tuna Pacific Cod vs Albacore Tuna
Nutrients
Protein in Pacific Cod Calories in Pacific Cod Vitamin-c in Pacific Cod Magnesium in Pacific Cod
Featured Guides
Health Benefits of Pacific Cod Healthy Recipes with Pacific Cod
Rankings
Fish high in selenium Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico