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Steamed Cod
Fish
Nutri-ScoreA

Steamed Cod

Gadus morhua

Clinical Encyclopedia

Steamed cod is a lean, nutritious 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:
Steamed Cod VS Alaska Plaice FilletSteamed Cod VS Albacore TunaSteamed Cod VS Albacore White TunaSteamed Cod VS Albacore White Tuna LoinSteamed Cod VS Amberjack Yellowtail FilletSteamed Cod VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
81%
Fiber0g
Total22.9g
Protein
22g(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 (69%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains important vitamins like B12 and D, crucial for energy metabolism and bone health.
✓Low in calories and fat, making it suitable 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 with fish allergies.

How to Prepare & Consume

Best prepared by steaming to retain moisture and nutrients. Serve with herbs and lemon for added flavor.

Smart Selection & Storage

How to Select

Choose cod that is firm to the touch, has a mild ocean smell, and is free from discoloration.

How to Store

Store fresh cod in the refrigerator and consume within 1-2 days; cooked cod can be refrigerated for up to 3 days.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish have higher mercury levels, cod is generally considered safe to eat in moderation.
MythSteamed fish lacks flavor.
RealitySteaming retains moisture and enhances the natural flavors of fish when seasoned properly.
MythYou can't eat fish if you're allergic to shellfish.
RealityFish and shellfish allergies are different; consult a doctor for personalized advice.

Healthy Recipes

Lemon Herb Steamed Cod with Quinoa

This refreshing dish features steamed cod infused with zesty lemon and fresh herbs, served over a bed of fluffy quinoa for a nutritious meal.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon (zested and juiced)
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Rinse quinoa under cold water and cook in vegetable broth according to package instructions.
  2. 2. Season cod fillets with lemon juice, zest, salt, and pepper, then sprinkle with parsley and dill.
  3. 3. Steam the cod for 10-12 minutes until cooked through, and serve over quinoa.

Mediterranean Steamed Cod with Spinach

A vibrant dish combining steamed cod with sautéed spinach, tomatoes, and olives, bringing the flavors of the Mediterranean to your table.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 2 cups fresh spinach
  • 1 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach, tomatoes, and olives until spinach wilts.
  2. 2. Season cod with salt and pepper, then steam for 10-12 minutes until flaky.
  3. 3. Serve the cod on a bed of the sautéed spinach mixture.

Asian-Inspired Steamed Cod with Bok Choy

This dish features steamed cod paired with tender bok choy and a savory soy-ginger sauce for a delightful Asian twist.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 2 heads of bok choy, halved
  • 2 tbsp soy sauce
  • 1 tbsp fresh ginger, grated
  • 1 tsp sesame oil
  • 1 green onion, sliced
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix soy sauce, ginger, and sesame oil to create the sauce.
  2. 2. Season cod with salt and pepper, then steam alongside bok choy for 10-12 minutes.
  3. 3. Drizzle the sauce over the cod and bok choy before serving, garnished with green onions.

Coconut Curry Steamed Cod

A fragrant dish where steamed cod is enveloped in a creamy coconut curry sauce, served with steamed vegetables for a complete meal.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 1 can coconut milk
  • 2 tbsp red curry paste
  • 1 cup mixed vegetables (carrots, bell peppers, broccoli)
  • 1 tbsp lime juice
  • Fresh cilantro for garnish
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, simmering until well mixed.
  2. 2. Season cod with salt and steam for 10-12 minutes, adding mixed vegetables to steam alongside.
  3. 3. Serve cod with curry sauce drizzled on top and garnish with fresh cilantro.

Garlic and Lemon Steamed Cod with Asparagus

A simple yet elegant dish featuring steamed cod with a garlic-lemon infusion, served alongside tender asparagus for a light meal.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 1 bunch asparagus, trimmed
  • 3 cloves garlic, minced
  • 1 lemon (zested and juiced)
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss asparagus with olive oil, lemon juice, salt, and pepper, then steam for 4-5 minutes.
  2. 2. Season cod with garlic, lemon zest, salt, and pepper, and steam for 10-12 minutes.
  3. 3. Serve the cod with asparagus on the side, drizzled with any remaining lemon juice.

Steamed Cod Tacos with Avocado Salsa

These healthy tacos feature steamed cod topped with a fresh avocado salsa, perfect for a light and flavorful meal.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, chopped
  • 1 lime (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Season cod with salt and pepper and steam for 10-12 minutes.
  2. 2. In a bowl, combine avocado, tomatoes, red onion, lime juice, salt, and pepper to make the salsa.
  3. 3. Warm tortillas, fill with cod, and top with avocado salsa before serving.

Steamed Cod with Roasted Vegetables

A wholesome dish featuring steamed cod served with a medley of roasted seasonal vegetables for a nutritious and colorful plate.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 carrot, sliced
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss vegetables with olive oil, salt, and pepper, then roast in the oven at 400°F for 20-25 minutes.
  2. 2. Season cod with salt and steam for 10-12 minutes.
  3. 3. Serve the cod alongside the roasted vegetables.

Spicy Steamed Cod with Mango Salsa

This vibrant dish features steamed cod with a spicy kick, complemented by a sweet mango salsa for a delightful contrast.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 1 mango, diced
  • 1/2 red bell pepper, diced
  • 1 jalapeño, minced
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Season cod with salt and a pinch of cayenne pepper, then steam for 10-12 minutes.
  2. 2. In a bowl, combine mango, red bell pepper, jalapeño, lime juice, and salt to create the salsa.
  3. 3. Serve the cod topped with mango salsa for a refreshing dish.

Steamed Cod with Pesto and Cherry Tomatoes

A delightful dish where steamed cod is topped with fresh basil pesto and roasted cherry tomatoes for a burst of flavor.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 1 cup cherry tomatoes, halved
  • 1/4 cup basil pesto
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss cherry tomatoes with olive oil, salt, and pepper, then roast in the oven at 400°F for 15 minutes.
  2. 2. Season cod with salt and steam for 10-12 minutes.
  3. 3. Serve the cod topped with pesto and roasted cherry tomatoes.

Herbed Steamed Cod with Cauliflower Rice

A low-carb option featuring steamed cod seasoned with fresh herbs, served over a bed of cauliflower rice for a healthy twist.

Ingredients
  • 2 fillets of cod (6 oz each)
  • 2 cups cauliflower rice
  • 1 tbsp fresh thyme, chopped
  • 1 tbsp fresh rosemary, chopped
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Sauté cauliflower rice in a pan until tender, seasoning with salt and pepper.
  2. 2. Season cod with thyme, rosemary, lemon juice, salt, and pepper, then steam for 10-12 minutes.
  3. 3. Serve the cod over cauliflower rice for a nutritious meal.

Frequently Asked Questions (FAQ)

Is steamed cod healthy?

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

How often can I eat cod?

It is recommended to consume cod 2-3 times a week, considering mercury levels.

What are the best sides to serve with steamed cod?

Steamed vegetables, quinoa, or a fresh salad pair well with cod.

Can I freeze steamed cod?

Yes, you can freeze cooked cod, but it is best consumed fresh for optimal taste.

What is the best way to season steamed cod?

Lemon, dill, and garlic are excellent seasonings for steamed cod.

Is cod a sustainable fish?

Sustainability varies by source; look for certified sustainable options.

How do I know if cod is cooked?

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

What are the nutritional benefits of cod?

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

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