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Pacific Cod
Fish
Nutri-ScoreA

Pacific Cod

Gadus macrocephalus

Clinical Encyclopedia

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

Pacific Cod 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 fish known for its mild flavor and flaky texture, making it a popular choice in various culinary dishes. It is rich in protein and low in fat, providing essential nutrients for a balanced diet.

Also known as:
Alaska codGrey cod
Scientific NameGadus macrocephalus
Region of OriginNorth America
Popular Comparisons:
Pacific CodPacific CodVSAlaska Plaice FilletAlaska Plaice FilletPacific CodPacific CodVSAlbacore TunaAlbacore TunaPacific CodPacific CodVSAlbacore White TunaAlbacore White TunaPacific CodPacific CodVSAlbacore White Tuna LoinAlbacore White Tuna LoinPacific CodPacific CodVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletPacific CodPacific CodVSAmerican PlaiceAmerican PlaicePacific CodPacific CodVSAmerican Plaice FilletAmerican Plaice FilletPacific CodPacific CodVSAnchoviesAnchoviesPacific CodPacific CodVSArctic CharArctic CharPacific CodPacific CodVSArctic 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 (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Low in fat, making it a heart-healthy option for those monitoring their fat intake.
✓Rich in vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Contains selenium, an important antioxidant that helps protect cells from damage.

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 sensitive to fish.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose Pacific cod that is firm to the touch, with a clean, ocean-like smell. The flesh should be moist and translucent.

How to Store

Store fresh Pacific cod in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain higher levels of mercury, Pacific cod is generally low in mercury.
MythFish is not a good source of protein.
RealityFish, including Pacific cod, is an excellent source of high-quality protein.
MythYou should only eat fish if you like the taste.
RealityFish can be prepared in various ways to enhance flavor, making it enjoyable for everyone.

Healthy Recipes

Lemon Herb Grilled Pacific Cod

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

Ingredients
  • 4 Pacific cod fillets
  • 2 tablespoons olive oil
  • Juice of 2 lemons
  • 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, whisk together olive oil, lemon juice, garlic, parsley, dill, salt, and pepper.
  2. 2. Place the cod fillets in a shallow dish and pour the marinade over them. Let marinate for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat. Grill the cod for 4-5 minutes on each side until cooked through and flaky.

Pacific Cod Tacos with Mango Salsa

These vibrant tacos feature grilled Pacific cod topped with a fresh mango salsa, offering a perfect balance of flavors and textures.

Ingredients
  • 4 Pacific cod fillets
  • 8 corn tortillas
  • 1 mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. Season the cod fillets with salt and grill for about 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled cod in corn tortillas topped with mango salsa and garnish with cilantro.

Baked Pacific Cod with Quinoa and Spinach

This wholesome dish features baked Pacific cod served over a bed of quinoa and sautéed spinach, providing a nutritious and filling meal.

Ingredients
  • 4 Pacific cod fillets
  • 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). Place cod fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes.
  2. 2. Rinse quinoa and cook it in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil and sauté spinach until wilted. Serve the baked cod over quinoa and spinach with lemon wedges.

Pacific Cod and Vegetable Stir-Fry

This quick and colorful stir-fry combines Pacific cod with a variety of fresh vegetables, making it a nutritious and satisfying meal.

Ingredients
  • 4 Pacific cod fillets, cut into chunks
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat. Add ginger and sauté for 1 minute.
  2. 2. Add the cod chunks and cook until they start to turn opaque, about 3-4 minutes.
  3. 3. Add bell pepper, zucchini, and broccoli, drizzle with soy sauce, and stir-fry for another 5-7 minutes until vegetables are tender.

Pacific Cod Chowder with Cauliflower

This creamy chowder substitutes traditional potatoes with cauliflower for a lighter take on a classic dish, featuring tender Pacific cod.

Ingredients
  • 2 Pacific cod fillets, diced
  • 1 head cauliflower, chopped
  • 1 onion, diced
  • 2 cups vegetable broth
  • 1 cup almond milk
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until translucent. Add cauliflower and vegetable broth, and simmer until cauliflower is tender.
  2. 2. Blend the mixture until smooth, then return to heat and add almond milk and diced cod.
  3. 3. Cook until the cod is flaky and the chowder is heated through. Season with salt and pepper.

Pacific Cod with Avocado Cream Sauce

This dish features pan-seared Pacific cod drizzled with a creamy avocado sauce, providing a rich flavor while keeping it healthy.

Ingredients
  • 4 Pacific cod fillets
  • 1 ripe avocado
  • 1/2 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth. Set aside.
  2. 2. Heat olive oil in a skillet over medium-high heat and cook the cod fillets for 4-5 minutes on each side until golden.
  3. 3. Serve the cod topped with avocado cream sauce.

Pacific Cod and Chickpea Salad

This protein-packed salad combines baked Pacific cod with chickpeas and fresh vegetables, making it a filling and nutritious option.

Ingredients
  • 2 Pacific cod fillets
  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C). Season cod fillets with salt and pepper and bake for 15-20 minutes.
  2. 2. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, olive oil, lemon juice, salt, and pepper.
  3. 3. Once the cod is cooked, flake it into the salad and toss gently before serving.

Pacific Cod and Sweet Potato Cakes

These flavorful cakes blend Pacific cod with sweet potatoes and spices, offering a healthy twist on a classic fish cake.

Ingredients
  • 2 Pacific cod fillets, cooked and flaked
  • 1 large sweet potato, cooked and mashed
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix flaked cod, mashed sweet potato, breadcrumbs, egg, paprika, salt, and pepper until well combined.
  2. 2. Form mixture into patties and heat olive oil in a skillet over medium heat.
  3. 3. Fry the patties for 3-4 minutes on each side until golden brown.

Pacific Cod with Roasted Vegetables

This one-pan meal features Pacific cod baked alongside a medley of colorful roasted vegetables, making it both healthy and easy to prepare.

Ingredients
  • 4 Pacific cod fillets
  • 1 cup cherry tomatoes
  • 1 bell pepper, chopped
  • 1 zucchini, sliced
  • 2 tablespoons olive oil
  • Salt, pepper, and Italian herbs to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). On a baking sheet, toss vegetables with olive oil, salt, pepper, and herbs.
  2. 2. Place cod fillets on top of the vegetables and season with salt and pepper.
  3. 3. Bake for 20-25 minutes until the cod is cooked through and the vegetables are tender.

Pacific Cod with Cilantro Lime Rice

This dish features pan-seared Pacific cod served over a bed of cilantro lime rice, creating a fresh and flavorful meal.

Ingredients
  • 4 Pacific cod fillets
  • 1 cup brown rice
  • 2 cups water
  • Juice of 1 lime
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Cook brown rice in water according to package instructions. Once cooked, stir in lime juice, cilantro, salt, and pepper.
  2. 2. Heat olive oil in a skillet over medium heat and cook the cod fillets for 4-5 minutes on each side until golden.
  3. 3. Serve the cod over cilantro lime rice.

Frequently Asked Questions (FAQ)

Is Pacific cod a healthy fish to eat?

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

How should I cook Pacific cod?

Pacific cod can be baked, grilled, or steamed. It is best to avoid frying to maintain its health benefits.

What are the nutritional benefits of Pacific cod?

Pacific cod is rich in protein, vitamin B12, and selenium, which are important for overall health.

Can I eat Pacific cod if I have a fish allergy?

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

How do I store Pacific cod?

Store fresh Pacific cod in the refrigerator and consume it within 1-2 days. For longer storage, freeze it.

What is the best way to season Pacific cod?

Pacific cod pairs well with lemon, herbs, and spices. A simple seasoning of salt, pepper, and lemon juice enhances its flavor.

Is Pacific cod sustainable?

Pacific cod is generally considered a sustainable seafood choice, but it's best to check for certifications.

How often can I eat Pacific cod?

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

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