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Pacific Cod Fillet
Fish
Nutri-ScoreA

Pacific Cod Fillet

Gadus macrocephalus

Clinical Encyclopedia

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

Pacific Cod Fillet 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 fillet is a lean, flaky white fish known for its mild flavor and versatility in cooking. It is an excellent source of high-quality protein and essential nutrients.

Also known as:
Alaska codGrey cod
Scientific NameGadus macrocephalus
Region of OriginNorth America
Popular Comparisons:
Pacific Cod FilletPacific Cod FilletVSAlaska Plaice FilletAlaska Plaice FilletPacific Cod FilletPacific Cod FilletVSAlbacore TunaAlbacore TunaPacific Cod FilletPacific Cod FilletVSAlbacore White TunaAlbacore White TunaPacific Cod FilletPacific Cod FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinPacific Cod FilletPacific Cod FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletPacific Cod FilletPacific Cod FilletVSAmerican PlaiceAmerican PlaicePacific Cod FilletPacific Cod FilletVSAmerican Plaice FilletAmerican Plaice FilletPacific Cod FilletPacific Cod FilletVSAnchoviesAnchoviesPacific Cod FilletPacific Cod FilletVSArctic CharArctic CharPacific Cod FilletPacific Cod FilletVSArctic 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

✓Rich in high-quality protein, which is essential for muscle growth and repair.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓A good source of vitamins B12 and D, which are important for energy metabolism and bone health.
✓Low in calories and fat, making it a great option 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 can occur in individuals sensitive to fish.

How to Prepare & Consume

Best cooked by baking, grilling, or steaming to retain moisture and nutrients. Avoid deep frying to keep it healthy.

Smart Selection & Storage

How to Select

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

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain higher levels of mercury, Pacific cod is generally considered low in mercury.
MythFish is not a good source of protein.
RealityFish, including Pacific cod, is an excellent source of high-quality protein.
MythFrozen fish is not as nutritious as fresh fish.
RealityFrozen fish can retain its nutritional value and is often frozen shortly after being caught.

Healthy Recipes

Lemon Herb Grilled Pacific Cod

This light and zesty grilled cod is marinated in a refreshing lemon herb mixture, making it a perfect dish for a healthy summer meal.

Ingredients
  • 2 Pacific cod fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
  2. 2. Place the cod fillets in a shallow dish and pour the marinade over them, letting them marinate for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for about 4-5 minutes on each side, until cooked through.

Pacific Cod with Quinoa and Spinach Salad

This nutritious dish combines tender cod with a protein-packed quinoa and fresh spinach salad, perfect for a wholesome lunch.

Ingredients
  • 2 Pacific cod fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Season the cod fillets with salt and pepper, then pan-sear them in olive oil over medium heat for about 4-5 minutes per side.
  2. 2. In a bowl, mix cooked quinoa, fresh spinach, lemon juice, salt, and pepper.
  3. 3. Serve the cod on a bed of quinoa and spinach salad.

Baked Pacific Cod with Tomato Basil Salsa

This baked cod is topped with a vibrant tomato basil salsa, offering a healthy and flavorful twist to your dinner plate.

Ingredients
  • 2 Pacific cod fillets
  • 1 cup diced tomatoes
  • 1/4 cup chopped fresh basil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place the cod fillets in a baking dish.
  2. 2. In a bowl, combine diced tomatoes, basil, balsamic vinegar, salt, and pepper, then spoon the mixture over the cod.
  3. 3. Bake for 15-20 minutes or until the cod is flaky and cooked through.

Pacific Cod Tacos with Avocado Cream

These healthy tacos feature grilled Pacific cod topped with a creamy avocado sauce, providing a delicious and nutritious meal.

Ingredients
  • 2 Pacific cod fillets
  • 4 corn tortillas
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Grill the cod fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper, and blend until smooth.
  3. 3. Serve the grilled cod in corn tortillas topped with avocado cream.

Pacific Cod Stir-Fry with Vegetables

This quick and easy stir-fry features Pacific cod and colorful vegetables, making it a nutritious and satisfying meal.

Ingredients
  • 2 Pacific cod fillets
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Cut the cod fillets into bite-sized pieces and set aside.
  2. 2. In a large skillet, heat sesame oil over medium heat, add ginger, and stir-fry for 1 minute.
  3. 3. Add the vegetables and cod, pour in soy sauce, and stir-fry until the cod is cooked and vegetables are tender.

Pacific Cod with Cauliflower Mash

This dish pairs flaky cod with creamy cauliflower mash, creating a low-carb alternative to traditional mashed potatoes.

Ingredients
  • 2 Pacific cod fillets
  • 1 head cauliflower, chopped
  • 2 tablespoons butter
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley, chopped
Instructions
  1. 1. Steam the cauliflower until tender, then blend with butter, salt, and pepper until smooth.
  2. 2. Season the cod fillets with salt and pepper, then pan-sear in a skillet until cooked through.
  3. 3. Serve the cod over the cauliflower mash, garnished with fresh parsley.

Pacific Cod Curry with Coconut Milk

This flavorful curry features Pacific cod simmered in a creamy coconut milk sauce, perfect for a healthy and hearty meal.

Ingredients
  • 2 Pacific cod fillets
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 cup spinach
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a skillet, heat olive oil and add curry powder, stirring for 1 minute.
  2. 2. Pour in coconut milk and bring to a simmer, then add the cod fillets and spinach.
  3. 3. Cook until the cod is flaky and cooked through, about 10 minutes.

Herb-Crusted Pacific Cod

This oven-baked cod is coated with a mixture of herbs and breadcrumbs, providing a crunchy and flavorful crust while remaining healthy.

Ingredients
  • 2 Pacific cod fillets
  • 1/2 cup whole wheat breadcrumbs
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix breadcrumbs, parsley, olive oil, salt, and pepper, then press the mixture onto the cod fillets.
  3. 3. Bake for 15-20 minutes or until the crust is golden and the cod is cooked through.

Pacific Cod and Sweet Potato Hash

This hearty hash combines Pacific cod with sweet potatoes and vegetables for a nutritious and filling breakfast or brunch option.

Ingredients
  • 2 Pacific cod fillets
  • 2 medium sweet potatoes, diced
  • 1 bell pepper, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. In a skillet, heat olive oil and add diced sweet potatoes, cooking until tender.
  2. 2. Add bell pepper and cod fillets, seasoning with salt and pepper, and cook until the cod is flaky.
  3. 3. For an optional touch, top with a fried or poached egg before serving.

Pacific Cod with Mango Salsa

This vibrant dish features grilled Pacific cod topped with a fresh mango salsa, offering a tropical twist to your healthy meal.

Ingredients
  • 2 Pacific cod fillets
  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Season the cod fillets with salt and pepper, then grill until cooked through.
  2. 2. In a bowl, combine diced mango, red onion, lime juice, salt, and pepper to create the salsa.
  3. 3. Serve the grilled cod topped with mango salsa for a refreshing meal.

Frequently Asked Questions (FAQ)

What is the best way to cook Pacific cod?

Pacific cod can be baked, grilled, or steamed. Baking at 375°F for about 20 minutes is a popular method.

Is Pacific cod healthy?

Yes, it is low in calories and high in protein, making it a healthy choice for most diets.

How can I tell if Pacific cod is fresh?

Fresh Pacific cod should have a mild scent, firm texture, and bright, clear eyes if whole.

Can I freeze Pacific cod?

Yes, it freezes well. Wrap it tightly in plastic wrap and then in aluminum foil to prevent freezer burn.

What are the nutritional benefits of Pacific cod?

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

How often can I eat Pacific cod?

It is generally safe to eat 2-3 servings per week, but be mindful of mercury levels.

What dishes can I make with Pacific cod?

Pacific cod can be used in fish tacos, chowders, or simply grilled with herbs and lemon.

Is Pacific cod sustainable?

Sustainability varies by fishing practices; look for certifications like MSC for sustainable options.

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