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Grilled Lingcod Fillet
Fish
Nutri-ScoreA

Grilled Lingcod Fillet

Ophiodon elongatus

Clinical Encyclopedia

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

Grilled Lingcod Fillet provides 120 kcal, 25g 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.

Grilled lingcod fillet is a lean, white fish known for its mild flavor and flaky texture, making it a popular choice for healthy meals. Rich in protein and essential nutrients, it supports muscle health and overall well-being.

Also known as:
LingcodBlue Cod
Scientific NameOphiodon elongatus
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total27.5g
Protein
25g(91%)
Fats
2.5g(9%)
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 D2 mcg (10%)
Vitamin B122.4 mcg (100%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36 mcg (65%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, grilled lingcod fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, it is an ideal option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled with a light seasoning of herbs and lemon to enhance its natural flavor. Avoid overcooking to maintain moisture and tenderness.

Smart Selection & Storage

How to Select

Choose lingcod fillets that are firm, moist, and have a fresh ocean smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store fresh lingcod in 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 higher mercury levels, lingcod is generally safe when consumed in moderation.
MythFish is not a good source of protein.
RealityFish, including lingcod, is an excellent source of high-quality protein.
MythYou can only eat fish if it's fried.
RealityFish can be prepared in various healthy ways, including grilling, baking, and steaming.

Healthy Recipes

Mediterranean Grilled Lingcod with Quinoa Salad

This vibrant dish features grilled lingcod fillet served with a refreshing quinoa salad, packed with Mediterranean flavors and nutrients.

Ingredients
  • 2 lingcod fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the lingcod fillets with olive oil, salt, and pepper, then grill for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine quinoa, cherry tomatoes, cucumber, red onion, olive oil, lemon juice, salt, and pepper. Serve the grilled lingcod on top of the salad and garnish with parsley.

Spicy Grilled Lingcod Tacos

These healthy tacos feature grilled lingcod fillets with a spicy seasoning, served in corn tortillas with fresh toppings.

Ingredients
  • 2 lingcod fillets
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1/2 cup cabbage, shredded
  • Fresh cilantro for garnish
  • Lime wedges for serving
Instructions
  1. 1. Preheat the grill to medium heat and season the lingcod with chili powder, cumin, garlic powder, salt, and pepper.
  2. 2. Grill the fillets for 4-5 minutes on each side until flaky.
  3. 3. Warm the corn tortillas on the grill, then assemble the tacos with grilled lingcod, avocado, cabbage, and cilantro. Serve with lime wedges.

Lemon Herb Grilled Lingcod with Asparagus

A light and zesty dish featuring grilled lingcod fillet marinated in lemon and herbs, served alongside tender asparagus.

Ingredients
  • 2 lingcod fillets
  • Juice of 1 lemon
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh parsley, chopped
  • 1 bunch asparagus, trimmed
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Marinate the lingcod fillets in lemon juice, dill, parsley, olive oil, salt, and pepper for 30 minutes.
  2. 2. Preheat the grill to medium-high heat and grill the asparagus for 5-7 minutes until tender.
  3. 3. Grill the marinated lingcod for 4-5 minutes on each side. Serve with asparagus on the side.

Grilled Lingcod with Mango Salsa

This tropical dish features grilled lingcod topped with a fresh mango salsa, perfect for a healthy summer meal.

Ingredients
  • 2 lingcod fillets
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • 1 tbsp cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium heat and season the lingcod fillets with salt and pepper.
  2. 2. Grill the fillets for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, combine mango, bell pepper, onion, lime juice, cilantro, salt, and pepper. Top the grilled lingcod with mango salsa before serving.

Asian-Inspired Grilled Lingcod with Sesame Spinach

A flavorful dish featuring grilled lingcod fillet served with sautéed spinach dressed in sesame oil and soy sauce.

Ingredients
  • 2 lingcod fillets
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 cups fresh spinach
  • 1 tsp ginger, grated
  • 1 garlic clove, minced
  • Sesame seeds for garnish
Instructions
  1. 1. Marinate the lingcod fillets in soy sauce and sesame oil for 15 minutes.
  2. 2. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side.
  3. 3. In a pan, sauté garlic and ginger, add spinach, and cook until wilted. Serve the grilled lingcod over the sesame spinach, garnished with sesame seeds.

Grilled Lingcod with Avocado and Tomato Salad

A fresh and nutritious dish featuring grilled lingcod served with a creamy avocado and tomato salad.

Ingredients
  • 2 lingcod fillets
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, diced
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat and season the lingcod with salt and pepper.
  2. 2. Grill the fillets for 4-5 minutes on each side until flaky.
  3. 3. In a bowl, combine avocado, cherry tomatoes, red onion, olive oil, balsamic vinegar, salt, and pepper. Serve the grilled lingcod alongside the salad.

Cilantro Lime Grilled Lingcod with Brown Rice

A healthy and flavorful dish featuring grilled lingcod marinated in cilantro and lime, served with brown rice.

Ingredients
  • 2 lingcod fillets
  • Juice of 2 limes
  • 1/4 cup fresh cilantro, chopped
  • 1 cup cooked brown rice
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Marinate the lingcod fillets in lime juice, cilantro, olive oil, salt, and pepper for 30 minutes.
  2. 2. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side.
  3. 3. Serve the grilled lingcod over a bed of brown rice.

Grilled Lingcod with Roasted Vegetables

A wholesome meal featuring grilled lingcod served with a medley of roasted seasonal vegetables.

Ingredients
  • 2 lingcod fillets
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 carrot, sliced
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss the vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes.
  2. 2. Meanwhile, preheat the grill to medium-high heat and grill the lingcod fillets for 4-5 minutes on each side.
  3. 3. Serve the grilled lingcod alongside the roasted vegetables.

Herbed Grilled Lingcod with Cauliflower Mash

A healthy twist on comfort food, featuring grilled lingcod served with creamy cauliflower mash.

Ingredients
  • 2 lingcod fillets
  • 1 head cauliflower, chopped
  • 2 tbsp Greek yogurt
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Steam the cauliflower until tender, then blend with Greek yogurt, olive oil, garlic powder, salt, and pepper until smooth.
  2. 2. Preheat the grill to medium-high heat and grill the lingcod for 4-5 minutes on each side.
  3. 3. Serve the grilled lingcod over the cauliflower mash.

Grilled Lingcod with Sweet Potato Wedges

A nutritious dish featuring grilled lingcod served with crispy sweet potato wedges, perfect for a healthy meal.

Ingredients
  • 2 lingcod fillets
  • 2 sweet potatoes, cut into wedges
  • 2 tbsp olive oil
  • 1 tsp paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and toss sweet potato wedges with olive oil, paprika, salt, and pepper. Bake for 25-30 minutes until crispy.
  2. 2. Meanwhile, preheat the grill to medium-high heat and grill the lingcod for 4-5 minutes on each side.
  3. 3. Serve the grilled lingcod with the sweet potato wedges.

Frequently Asked Questions (FAQ)

What is lingcod?

Lingcod is a type of fish found in the North Pacific, known for its firm texture and mild flavor.

How should I cook lingcod?

Lingcod can be grilled, baked, or pan-seared. Grilling enhances its flavor and texture.

Is lingcod healthy?

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

What are the nutritional benefits of lingcod?

Lingcod is rich in omega-3 fatty acids, Vitamin B12, and selenium, supporting heart health and energy metabolism.

Can I eat lingcod if I'm pregnant?

Yes, but limit consumption due to potential mercury content; consult your doctor for advice.

What does lingcod taste like?

Lingcod has a mild, slightly sweet flavor with a firm, flaky texture.

How do I know when lingcod is cooked?

Lingcod is cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

What sides pair well with grilled lingcod?

Grilled vegetables, quinoa, or a fresh salad complement grilled lingcod nicely.

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