Home/Fish/Fresh Cod Fillet
Back to Home
Fresh Cod Fillet
Fish
Nutri-ScoreA

Fresh Cod Fillet

Gadus morhua

Clinical Encyclopedia

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

Fresh 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.

Fresh cod fillet is a lean, white fish known for its mild flavor and flaky texture. It is an excellent source of high-quality protein and essential nutrients.

Also known as:
Atlantic codCodfish
Scientific NameGadus morhua
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Fresh Cod FilletFresh Cod FilletVSAlaska Plaice FilletAlaska Plaice FilletFresh Cod FilletFresh Cod FilletVSAlbacore TunaAlbacore TunaFresh Cod FilletFresh Cod FilletVSAlbacore White TunaAlbacore White TunaFresh Cod FilletFresh Cod FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinFresh Cod FilletFresh Cod FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletFresh Cod FilletFresh Cod FilletVSAmerican PlaiceAmerican PlaiceFresh Cod FilletFresh Cod FilletVSAmerican Plaice FilletAmerican Plaice FilletFresh Cod FilletFresh Cod FilletVSAnchoviesAnchoviesFresh Cod FilletFresh Cod FilletVSArctic CharArctic CharFresh Cod FilletFresh 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 (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High in protein, making it an excellent choice for muscle repair and growth.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which support metabolic processes.
✓Low in calories and fat, making it suitable for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially in 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 flavor. Avoid overcooking to prevent dryness.

Smart Selection & Storage

How to Select

Choose cod fillets that are bright and translucent with a mild ocean smell. Avoid fillets that appear dull or have a strong fishy odor.

How to Store

Store fresh cod in the coldest part of the refrigerator and use it within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythCod is a fatty fish.
RealityCod is actually a lean fish, low in fat and calories.
MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, cod is generally considered low in mercury.
MythYou should only eat fish if it's fried.
RealityFish can be prepared in many healthy ways, including baking and grilling.

Healthy Recipes

Lemon Herb Grilled Cod

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

Ingredients
  • 2 fresh cod fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, thyme, parsley, 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 fillets for 4-5 minutes on each side until cooked through.

Baked Cod with Quinoa and Spinach

This nutritious dish features baked cod served on a bed of fluffy quinoa and sautéed spinach, making it a wholesome dinner option.

Ingredients
  • 2 fresh cod fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 garlic clove (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cook quinoa in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil, add garlic and spinach, and sauté until wilted. Season with salt and pepper.
  4. 4. Place cod fillets in a baking dish, season with salt and pepper, and bake for 15-20 minutes until flaky. Serve on quinoa with spinach.

Cod Tacos with Mango Salsa

These fresh cod tacos are topped with a vibrant mango salsa, offering a delightful combination of flavors and textures.

Ingredients
  • 2 fresh cod fillets
  • 4 corn tortillas
  • 1 mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Season cod fillets with salt and grill or pan-sear until cooked through.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Warm the tortillas, fill them with cod, and top with mango salsa and cilantro.

Cod and Vegetable Stir-Fry

This quick stir-fry features fresh cod and a colorful mix of vegetables, making it a perfect healthy weeknight dinner.

Ingredients
  • 2 fresh cod fillets (cut into chunks)
  • 1 cup broccoli florets
  • 1 bell pepper (sliced)
  • 1 carrot (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 1 garlic clove (minced)
Instructions
  1. 1. Heat sesame oil in a large skillet or wok over medium-high heat.
  2. 2. Add garlic and ginger, sauté for 30 seconds, then add vegetables and stir-fry for 3-4 minutes.
  3. 3. Add cod chunks and soy sauce, cooking until the fish is opaque and vegetables are tender.

Mediterranean Cod with Olives and Tomatoes

This Mediterranean-inspired dish features cod baked with olives and tomatoes, delivering a burst of flavor in every bite.

Ingredients
  • 2 fresh cod fillets
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup olives (sliced)
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a baking dish, arrange cod fillets, cherry tomatoes, olives, and lemon slices.
  3. 3. Drizzle with olive oil, sprinkle with oregano, salt, and pepper, and bake for 15-20 minutes until the fish is flaky.

Coconut Curry Cod

This creamy coconut curry cod is infused with aromatic spices and served with steamed brown rice for a satisfying meal.

Ingredients
  • 2 fresh cod fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup spinach
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice
  • Salt to taste
  • Brown rice for serving
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste over medium heat.
  2. 2. Add cod fillets and cook for 5-7 minutes until the fish is cooked through.
  3. 3. Stir in spinach, fish sauce, lime juice, and salt. Serve over brown rice.

Cod and Sweet Potato Cakes

These crispy cod and sweet potato cakes make a delightful appetizer or light meal, packed with flavor and nutrients.

Ingredients
  • 2 fresh cod fillets (cooked and flaked)
  • 1 large sweet potato (cooked and mashed)
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon fresh dill
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine flaked cod, mashed sweet potato, breadcrumbs, egg, dill, salt, and pepper.
  2. 2. Form mixture into small cakes.
  3. 3. Heat olive oil in a skillet and fry cakes for 3-4 minutes on each side until golden brown.

Spicy Cod with Cauliflower Rice

This spicy cod dish is served over cauliflower rice, making it a low-carb, flavorful option for a healthy dinner.

Ingredients
  • 2 fresh cod fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 head cauliflower (riced)
  • 2 tablespoons olive oil
  • Salt to taste
  • Lime wedges for serving
Instructions
  1. 1. Season cod fillets with chili powder, cumin, and salt.
  2. 2. In a skillet, heat olive oil and cook cod for 4-5 minutes on each side until cooked through.
  3. 3. In another pan, sauté riced cauliflower for 3-4 minutes. Serve cod over cauliflower rice with lime wedges.

Cod Salad with Avocado Dressing

This refreshing salad features grilled cod on a bed of mixed greens, topped with a creamy avocado dressing for a nutritious meal.

Ingredients
  • 2 fresh cod fillets
  • 4 cups mixed greens
  • 1 avocado
  • 2 tablespoons Greek yogurt
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Olive oil for grilling
Instructions
  1. 1. Season cod fillets with salt and grill until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make the dressing.
  3. 3. Serve grilled cod over mixed greens and drizzle with avocado dressing.

Cod en Papillote with Asparagus

This elegant dish features cod fillets baked in parchment paper with asparagus and lemon, preserving moisture and flavor.

Ingredients
  • 2 fresh cod fillets
  • 1 bunch asparagus (trimmed)
  • 1 lemon (sliced)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Parchment paper
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cut parchment paper into large squares and place cod fillets and asparagus on each square.
  3. 3. Drizzle with olive oil, season with salt and pepper, and top with lemon slices. Fold the parchment to seal and bake for 15-20 minutes.

Frequently Asked Questions (FAQ)

Is cod a healthy fish to eat?

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

How should I cook fresh cod fillet?

Fresh cod can be baked, grilled, or steamed. It's best to avoid frying to keep it healthy.

What are the nutritional benefits of cod?

Cod is rich in protein, low in fat, and provides essential nutrients like Vitamin B12 and selenium.

Can I eat cod if I have a fish allergy?

No, individuals with fish allergies should avoid cod and all fish products.

How can I tell if cod is fresh?

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

What is the best way to store fresh cod?

Store fresh cod in the refrigerator at 32°F (0°C) and consume within 1-2 days for optimal freshness.

Is cod high in mercury?

Cod is generally low in mercury compared to other fish, but it's still advisable to consume it in moderation.

Can I freeze fresh cod fillet?

Yes, fresh cod can be frozen for up to 3 months. Wrap it tightly to prevent freezer burn.

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