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Raw Cod Loin
Fish
Nutri-ScoreA

Raw Cod Loin

Gadus morhua

Clinical Encyclopedia

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

Raw Cod Loin 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 loin is a lean fish rich in protein and low in fat, making it an excellent choice for a healthy diet. It is also a good source of essential vitamins and minerals.

Also known as:
Atlantic CodCodfish
Scientific NameGadus morhua
Region of OriginNorth Atlantic Ocean
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)
Selenium38 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓Rich in vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Low in calories, making it a great option for weight management.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed when grilled, baked, or poached. Avoid frying to maintain its health benefits.

Smart Selection & Storage

How to Select

Choose cod with a fresh, mild scent and firm texture. Look for bright, clear eyes if buying whole fish.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythEating raw fish is always dangerous.
RealityWhen properly handled and frozen, raw fish can be safe to eat.
MythAll fish are high in mercury.
RealityWhile some fish are high in mercury, cod is generally considered low in mercury.
MythYou can't get enough protein from fish.
RealityFish like cod are excellent sources of high-quality protein.

Healthy Recipes

Citrus Ceviche with Raw Cod Loin

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

Ingredients
  • 200g raw cod loin, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, minced
  • 1/2 cup cherry tomatoes, quartered
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced cod loin with lime and orange juice, ensuring the fish is fully submerged.
  2. 2. Add the red onion, jalapeño, cherry tomatoes, and cilantro to the bowl, mixing gently.
  3. 3. Season with salt and pepper, cover, and refrigerate for at least 30 minutes before serving.

Mediterranean Cod Loin Salad

A vibrant salad featuring raw cod loin, mixed greens, olives, and a tangy vinaigrette, perfect for a light lunch or dinner.

Ingredients
  • 150g raw cod loin, thinly sliced
  • 2 cups mixed salad greens
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/2 cucumber, sliced
  • 1/4 red bell pepper, sliced
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the mixed greens, olives, cucumber, and bell pepper.
  2. 2. In a separate bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Add the raw cod loin slices to the salad, drizzle with the vinaigrette, and toss gently to combine.

Raw Cod Loin Sushi Rolls

Delicious sushi rolls made with raw cod loin, avocado, and cucumber, wrapped in nori for a healthy twist on traditional sushi.

Ingredients
  • 100g raw cod loin, thinly sliced
  • 1 avocado, sliced
  • 1/2 cucumber, julienned
  • 4 sheets 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 slices of raw cod loin, avocado, and cucumber along one edge of the rice.
  3. 3. Roll tightly using the mat, slice into pieces, and serve with soy sauce.

Spicy Cod Loin Tacos

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

Ingredients
  • 200g raw cod loin, diced
  • Juice of 1 lime
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 4 small corn tortillas
  • 1/2 cup shredded cabbage
  • 1/4 cup pico de gallo
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, combine the diced cod loin with lime juice, chili powder, and cumin, mixing well.
  2. 2. Heat the corn tortillas in a skillet until warm and pliable.
  3. 3. Assemble the tacos by placing the marinated cod, cabbage, and pico de gallo on each tortilla, garnishing with cilantro.

Raw Cod Loin Poke Bowl

A nutritious poke bowl featuring raw cod loin marinated in a sesame-soy dressing, served over brown rice with fresh vegetables.

Ingredients
  • 150g raw cod loin, cubed
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cup edamame, shelled
  • 1/4 cup radishes, thinly sliced
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, mix the cubed cod loin with soy sauce and sesame oil, allowing it to marinate for 15 minutes.
  2. 2. In a serving bowl, layer the cooked brown rice, marinated cod, avocado, edamame, and radishes.
  3. 3. Sprinkle with sesame seeds before serving.

Raw Cod Loin Tartare

A sophisticated tartare made with raw cod loin, capers, and herbs, served with whole-grain crackers for a healthy appetizer.

Ingredients
  • 200g raw cod loin, finely diced
  • 1 tbsp capers, chopped
  • 1 tbsp fresh dill, chopped
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Whole-grain crackers for serving
Instructions
  1. 1. In a mixing bowl, combine the diced cod loin, capers, dill, lemon juice, salt, and pepper, mixing well.
  2. 2. Chill the mixture for 15 minutes to enhance flavors.
  3. 3. Serve the tartare with whole-grain crackers on the side.

Zesty Cod Loin Lettuce Wraps

These fresh lettuce wraps are filled with raw cod loin, avocado, and a zesty lime dressing, making for a light and healthy meal.

Ingredients
  • 150g raw cod loin, diced
  • 1 avocado, diced
  • Juice of 1 lime
  • 1 tbsp olive oil
  • 1 head of butter lettuce, leaves separated
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced cod loin, avocado, lime juice, olive oil, salt, and pepper.
  2. 2. Spoon the mixture into individual lettuce leaves.
  3. 3. Serve immediately as a refreshing wrap.

Raw Cod Loin and Quinoa Bowl

A wholesome bowl featuring raw cod loin served over a bed of quinoa with colorful vegetables and a light dressing.

Ingredients
  • 150g raw cod loin, cubed
  • 1 cup cooked quinoa
  • 1/2 cup bell peppers, diced
  • 1/2 cup cucumber, diced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cubed cod loin with olive oil, lemon juice, salt, and pepper, allowing it to marinate for 10 minutes.
  2. 2. In a serving bowl, layer the cooked quinoa, marinated cod, bell peppers, and cucumber.
  3. 3. Toss gently before serving.

Raw Cod Loin and Avocado Toast

A delicious and healthy twist on avocado toast topped with marinated raw cod loin for a protein-packed breakfast or snack.

Ingredients
  • 100g raw cod loin, thinly sliced
  • 1 ripe avocado
  • 2 slices whole-grain bread
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on the toast, top with raw cod loin slices, and sprinkle with red pepper flakes.

Herbed Cod Loin with Zucchini Noodles

A light and healthy dish featuring raw cod loin tossed with fresh herbs and served over spiralized zucchini noodles.

Ingredients
  • 200g raw cod loin, thinly sliced
  • 2 medium zucchinis, spiralized
  • 1 tbsp olive oil
  • 1 tbsp fresh basil, chopped
  • 1 tbsp fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sauté the spiralized zucchini for 2-3 minutes until just tender.
  2. 2. Add the raw cod loin slices and cook for another 2-3 minutes until the fish is opaque.
  3. 3. Stir in the herbs, season with salt and pepper, and serve immediately.

Frequently Asked Questions (FAQ)

Is raw cod safe to eat?

Raw cod can be safe to eat if it has been properly handled and frozen to kill parasites.

How should I store raw cod?

Store raw cod in the refrigerator at 32°F (0°C) and consume within 1-2 days for best quality.

What are the health benefits of cod?

Cod is high in protein, low in fat, and contains essential nutrients like vitamin B12 and selenium.

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

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

How can I tell 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 grilled, baked, or poached; avoid frying to keep it healthy.

How much protein is in raw cod?

Raw cod contains approximately 23 grams of protein per 100 grams.

Is cod a sustainable fish choice?

Sustainability varies by fishing method; check for certifications like MSC for sustainable sourcing.

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