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Raw Cod Fillet
Fish
Nutri-ScoreA

Raw Cod Fillet

Gadus morhua

Clinical Encyclopedia

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

Raw 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.

Raw cod fillet is a lean fish rich in protein and essential nutrients, making it a popular choice for healthy diets. It is low in calories and fat, providing a great source of omega-3 fatty acids.

Also known as:
Atlantic CodCodfish
Scientific NameGadus morhua
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Raw Cod FilletRaw Cod FilletVSAlaska Plaice FilletAlaska Plaice FilletRaw Cod FilletRaw Cod FilletVSAlbacore TunaAlbacore TunaRaw Cod FilletRaw Cod FilletVSAlbacore White TunaAlbacore White TunaRaw Cod FilletRaw Cod FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Cod FilletRaw Cod FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Cod FilletRaw Cod FilletVSAmerican PlaiceAmerican PlaiceRaw Cod FilletRaw Cod FilletVSAmerican Plaice FilletAmerican Plaice FilletRaw Cod FilletRaw Cod FilletVSAnchoviesAnchoviesRaw Cod FilletRaw Cod FilletVSArctic CharArctic CharRaw Cod FilletRaw 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 µg (42%)
Vitamin D0.5 µg (3%)
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 growth and repair.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are important for energy metabolism and immune function.
✓Low in calories and fat, making it an excellent choice for weight management.

Possible Risks & Side Effects

!Raw fish may carry a risk of foodborne illness if not handled properly.
!Individuals with seafood allergies should avoid consuming cod.

How to Prepare & Consume

Best enjoyed cooked to eliminate any potential pathogens; can be grilled, baked, or steamed.

Smart Selection & Storage

How to Select

Choose cod fillets that are firm, moist, and have a clean ocean smell. Avoid any that appear dull or have brown spots.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythEating raw fish is always safe.
RealityRaw fish can pose health risks if not sourced and handled properly.
MythAll fish are high in mercury.
RealityMany fish, including cod, are low in mercury and safe for consumption.
MythCod is not a nutritious fish.
RealityCod is rich in protein, vitamins, and omega-3 fatty acids, making it highly nutritious.

Healthy Recipes

Citrus-Infused Raw Cod Ceviche

This refreshing ceviche features raw cod marinated in zesty citrus juices, complemented by fresh herbs and crunchy vegetables for a light, healthy dish.

Ingredients
  • 200g raw cod fillet, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced cod with lime and orange juice, ensuring the fish is fully submerged.
  2. 2. Add the red onion, jalapeño, cilantro, salt, and pepper, mixing well.
  3. 3. Cover and refrigerate for at least 30 minutes, allowing the fish to 'cook' in the citrus juices before serving.

Raw Cod Sushi Rolls

Delightful sushi rolls made with fresh raw cod, avocado, and cucumber, wrapped in nori and served with a tangy soy dipping sauce.

Ingredients
  • 150g raw cod fillet, sliced into strips
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets of nori
  • 2 cups sushi rice, cooked and seasoned
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Arrange the raw cod, avocado, and cucumber in a line along the bottom edge of the rice.
  3. 3. Roll the sushi tightly using the mat, slice into pieces, and serve with soy sauce.

Mediterranean Raw Cod Salad

A vibrant salad featuring raw cod marinated in olive oil and lemon, tossed with cherry tomatoes, olives, and arugula for a nutritious meal.

Ingredients
  • 200g raw cod fillet, cubed
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and sliced
  • 2 cups arugula
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the raw cod with olive oil, lemon juice, salt, and pepper, allowing it to marinate for 15 minutes.
  2. 2. In a large bowl, combine arugula, cherry tomatoes, and olives.
  3. 3. Top the salad with the marinated cod and serve immediately.

Spicy Raw Cod Tacos

These flavorful tacos feature raw cod marinated in a spicy lime dressing, served in corn tortillas with fresh toppings for a healthy twist.

Ingredients
  • 200g raw cod fillet, diced
  • Juice of 2 limes
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 4 corn tortillas
  • 1/2 cup shredded cabbage
  • 1/4 cup fresh cilantro, chopped
  • Avocado slices for garnish
Instructions
  1. 1. Combine the diced cod with lime juice, chili powder, cumin, salt, and pepper in a bowl and let marinate for 20 minutes.
  2. 2. Warm the corn tortillas in a skillet over medium heat.
  3. 3. Assemble the tacos by placing the marinated cod on the tortillas, topped with cabbage, cilantro, and avocado slices.

Raw Cod Poke Bowl

A nutritious poke bowl featuring raw cod marinated in soy sauce and sesame oil, served over brown rice with fresh vegetables and avocado.

Ingredients
  • 200g raw cod fillet, cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cucumber, sliced
  • 1/4 cup radishes, thinly sliced
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, combine the cubed cod with soy sauce and sesame oil, marinating for 15 minutes.
  2. 2. In a serving bowl, place the cooked brown rice as the base.
  3. 3. Top with marinated cod, avocado, cucumber, radishes, and sprinkle with sesame seeds.

Raw Cod and Mango Tartare

A tropical twist on tartare, this dish combines raw cod with ripe mango and avocado, seasoned with lime and cilantro for a refreshing appetizer.

Ingredients
  • 200g raw cod fillet, finely diced
  • 1 ripe mango, diced
  • 1/2 avocado, diced
  • Juice of 1 lime
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, gently mix the diced cod, mango, avocado, lime juice, cilantro, salt, and pepper.
  2. 2. Chill the mixture in the refrigerator for 15 minutes to allow the flavors to meld.
  3. 3. Serve in small rings or on lettuce leaves as an elegant appetizer.

Raw Cod Lettuce Wraps

These light and healthy lettuce wraps are filled with marinated raw cod, crunchy vegetables, and a zesty sauce for a perfect low-carb meal.

Ingredients
  • 200g raw cod fillet, diced
  • 2 tablespoons lime juice
  • 1 tablespoon fish sauce
  • 1 cup shredded carrots
  • 1/2 cup bell pepper, thinly sliced
  • 1 head of butter lettuce, leaves separated
  • Chopped peanuts for garnish
Instructions
  1. 1. Combine the diced cod with lime juice, fish sauce, salt, and pepper, and let marinate for 15 minutes.
  2. 2. In each lettuce leaf, place a spoonful of the marinated cod, followed by shredded carrots and bell pepper.
  3. 3. Garnish with chopped peanuts and serve as a refreshing wrap.

Raw Cod and Avocado Toast

A trendy and nutritious toast topped with creamy avocado and marinated raw cod, perfect for a healthy breakfast or snack.

Ingredients
  • 100g raw cod fillet, thinly sliced
  • 1 ripe avocado, mashed
  • Juice of 1 lemon
  • 2 slices whole grain bread, toasted
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. In a bowl, mix the raw cod with lemon juice, salt, and pepper, allowing it to marinate for 10 minutes.
  2. 2. Spread the mashed avocado on the toasted bread slices.
  3. 3. Top with marinated cod and sprinkle with red pepper flakes before serving.

Raw Cod and Quinoa Salad

A protein-packed salad featuring raw cod, quinoa, and a medley of colorful vegetables, dressed with a light vinaigrette for a wholesome meal.

Ingredients
  • 200g raw cod fillet, cubed
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the raw cod with olive oil, lemon juice, salt, and pepper, marinating for 15 minutes.
  2. 2. In a large bowl, mix the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  3. 3. Top the salad with the marinated cod and serve chilled.

Raw Cod Gazpacho

A refreshing cold soup made with blended vegetables and raw cod, perfect for a light summer meal that is both nutritious and delicious.

Ingredients
  • 200g raw cod fillet, diced
  • 2 ripe tomatoes, chopped
  • 1 cucumber, peeled and chopped
  • 1 bell pepper, chopped
  • 1/4 red onion, chopped
  • 2 cups vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine tomatoes, cucumber, bell pepper, red onion, vegetable broth, olive oil, salt, and pepper, and blend until smooth.
  2. 2. Chill the soup in the refrigerator for at least 30 minutes.
  3. 3. Serve in bowls topped with diced raw cod and a drizzle of olive oil.

Frequently Asked Questions (FAQ)

Is raw cod safe to eat?

Raw cod can be safe if sourced from reputable suppliers and handled properly to avoid contamination.

How should I store raw cod fillet?

Store raw cod fillet in the refrigerator at 32°F to 39°F (0°C to 4°C) and consume within 1-2 days.

What are the health benefits of cod?

Cod is high in protein, low in fat, and contains essential nutrients like Vitamin B12 and omega-3 fatty acids.

Can I freeze raw cod fillet?

Yes, raw cod fillet can be frozen for up to 3 months; wrap it tightly to prevent freezer burn.

How do I know if cod is fresh?

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

What is the best way to cook cod?

Cod can be baked, grilled, or pan-seared; avoid overcooking to maintain its moisture.

Does cod contain mercury?

Cod is generally low in mercury compared to other fish, making it a safer choice for regular consumption.

What dishes can I make with cod?

Cod can be used in fish tacos, chowders, or simply grilled with herbs and lemon.

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