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Pacific Cod Fillet (Skinless)
Fish
Nutri-ScoreA

Pacific Cod Fillet (Skinless)

Gadus macrocephalus

Clinical Encyclopedia

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

Pacific Cod Fillet (Skinless) 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 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:
Alaska codGrey cod
Scientific NameGadus macrocephalus
Region of OriginNorth America
Popular Comparisons:
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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)
Selenium36.5 µg (66%)
Phosphorus215 mg (31%)
Minerals with less than 2% DVNone registered

Health Benefits

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

Possible Risks & Side Effects

!May contain trace amounts of mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and nutritional value.

Smart Selection & Storage

How to Select

Choose fillets that are moist and have a clean, ocean-like smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep fresh fillets in the refrigerator and consume within 2 days. For longer storage, freeze them in airtight packaging.

Myths vs Realities

MythAll fish are high in mercury.
RealityNot all fish contain high levels of mercury; Pacific cod is considered low in mercury.
MythFish is not a good source of protein.
RealityFish, including Pacific cod, is an excellent source of high-quality protein.
MythYou can't eat fish if you're on a low-fat diet.
RealityFish like Pacific cod is low in fat and can fit well into low-fat diets.

Healthy Recipes

Lemon Herb Grilled Pacific Cod

This zesty grilled Pacific cod is marinated in a blend of fresh herbs and lemon juice, creating a light and flavorful dish perfect for summer.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, garlic, parsley, dill, salt, and pepper.
  2. 2. Marinate the cod fillets in the mixture for at least 30 minutes.
  3. 3. Grill the fillets over medium heat for 4-5 minutes on each side until cooked through.

Pacific Cod Tacos with Avocado Salsa

These delicious tacos feature flaky Pacific cod topped with a fresh avocado salsa, making for a nutritious and satisfying meal.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt to taste
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, chopped
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. Season the cod fillets with chili powder, cumin, and salt.
  2. 2. Cook the fillets in a skillet over medium heat for about 4-5 minutes on each side.
  3. 3. Warm the tortillas, then assemble the tacos with cod and top with avocado salsa made from avocado, tomato, onion, lime juice, and cilantro.

Baked Pacific Cod with Quinoa and Spinach

This wholesome dish combines baked Pacific cod with protein-rich quinoa and sautéed spinach for a complete and nutritious meal.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rinse quinoa and cook it in vegetable broth according to package instructions.
  3. 3. Season the cod with salt and pepper, place it on a baking sheet, and bake for 15-20 minutes. Sauté spinach in olive oil until wilted. Serve cod over quinoa with spinach and lemon wedges.

Pacific Cod Stir-Fry with Broccoli and Bell Peppers

This vibrant stir-fry features Pacific cod cooked with colorful vegetables, making it a quick and healthy dinner option.

Ingredients
  • 2 Pacific cod fillets (skinless), cut into cubes
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 clove garlic, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat. Add garlic and ginger, cooking until fragrant.
  2. 2. Add cubed cod and cook until it starts to flake, about 5 minutes.
  3. 3. Add broccoli and bell peppers, stir in soy sauce, and cook until vegetables are tender.

Pacific Cod with Mango Salsa

This refreshing dish pairs grilled Pacific cod with a sweet and tangy mango salsa, perfect for a light summer meal.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. Season the cod fillets with salt and olive oil, then grill for 4-5 minutes on each side.
  2. 2. In a bowl, combine mango, onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled cod topped with mango salsa.

Pacific Cod and Sweet Potato Cakes

These flavorful cakes combine flaky Pacific cod with sweet potatoes, making for a nutritious and satisfying dish.

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

Pacific Cod with Tomato Basil Sauce

This simple yet elegant dish features Pacific cod topped with a fresh tomato basil sauce, ideal for a healthy weeknight dinner.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 2 cups cherry tomatoes, halved
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant. Add cherry tomatoes and cook until softened.
  2. 2. Stir in basil, salt, and pepper, then add the cod fillets on top.
  3. 3. Cover and cook for 8-10 minutes until the cod is cooked through.

Pacific Cod with Cauliflower Rice

This low-carb dish features seasoned Pacific cod served over a bed of cauliflower rice, making it both healthy and filling.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 1 head cauliflower, grated into rice-sized pieces
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. In a skillet, heat olive oil and add grated cauliflower. Cook for 5-7 minutes until tender, seasoning with garlic powder, salt, and pepper.
  2. 2. Season cod with salt and pepper, then pan-sear for 4-5 minutes on each side.
  3. 3. Serve cod over cauliflower rice with lemon wedges.

Pacific Cod Curry with Coconut Milk

This creamy coconut curry features tender Pacific cod simmered with spices and vegetables for a comforting and nutritious dish.

Ingredients
  • 2 Pacific cod fillets (skinless)
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 cup spinach
  • 1 bell pepper, sliced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until translucent. Add bell pepper and cook for another 2 minutes.
  2. 2. Stir in curry powder and coconut milk, then add cod fillets and spinach.
  3. 3. Simmer for 10-12 minutes until cod is cooked through and sauce is thickened.

Frequently Asked Questions (FAQ)

Is Pacific cod healthy?

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

How should I cook Pacific cod?

Pacific cod can be grilled, baked, or steamed. Avoid frying to keep it healthy.

What are the nutritional benefits of Pacific cod?

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

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

No, individuals with fish allergies should avoid consuming Pacific cod.

How often can I eat Pacific cod?

It is safe to eat 2-3 times a week, but be mindful of mercury levels.

What is the best way to store Pacific cod?

Store it in the refrigerator for up to 2 days or freeze it for longer shelf life.

Does Pacific cod have a strong fishy taste?

No, Pacific cod has a mild flavor, making it versatile for various dishes.

Is Pacific cod sustainable?

Many fisheries practice sustainable fishing methods, but check for certifications when purchasing.

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