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Steamed Cod
Fish
Nutri-ScoreA

Steamed Cod

Gadus morhua

Clinical Encyclopedia

Steamed cod is a lean fish known for its mild flavor and flaky texture. It is an excellent source of high-quality protein and essential nutrients.

Also known as:
Atlantic codGadus morhua
Scientific NameGadus morhua
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Cod VS Alaska Plaice FilletSteamed Cod VS Albacore TunaSteamed Cod VS Albacore White TunaSteamed Cod VS Albacore White Tuna LoinSteamed Cod VS Amberjack Yellowtail FilletSteamed Cod VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total24.0g
Protein
23g(96%)
Fats
1g(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 D1 mcg (5%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.5 mg (5%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamin B121 mcg (42%)
Choline60 mg (11%)
Vitamins with less than 2% DV
Vitamin A: 50 IUVitamin C: 0 mgVitamin E: 0.2 mgVitamin K: 0.2 mcgFolate: 5 mcg

Minerals

Major Source (≥ 2% DV)
Magnesium20 mg (5%)
Phosphorus200 mg (20%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (5%)
Manganese0.1 mg (5%)
Selenium30 mcg (55%)
Minerals with less than 2% DV
Calcium: 15 mgIron: 0.1 mg

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓High in protein, aiding in muscle repair and growth.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Steam cod fillets for 10-15 minutes until cooked through. Season with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

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

How to Store

Store fresh cod in the refrigerator and consume within 1-2 days. Cooked cod can be refrigerated for up to 3 days.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Anti-inflammatoryHeart health support
Main Applications
•Muscle recovery
•Heart health
Bioactive Compounds
Omega-3 fatty acids

Promote cardiovascular health and reduce inflammation.

How to Consume
SteamedGrilledBaked
Did you know?

"Cod liver oil, derived from cod, is a rich source of omega-3 fatty acids and vitamin D."

Myths vs Realities

MythCod is a fatty fish.
RealityCod is actually a lean fish, low in fat and calories.
MythAll fish are high in mercury.
RealityMany fish, including cod, are low in mercury and safe to eat regularly.
MythSteaming fish removes its nutrients.
RealitySteaming preserves the nutrients in fish better than frying or grilling.

Healthy Recipes

Lemon Herb Steamed Cod

A refreshing dish featuring steamed cod infused with zesty lemon and aromatic herbs, perfect for a light meal.

Ingredients
  • 2 fillets of cod
  • 1 lemon (sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Place cod fillets in a steamer basket and season with salt and pepper.
  2. 2. Layer lemon slices and parsley on top of the cod.
  3. 3. Steam for 10-12 minutes until the fish is opaque and flakes easily.

Mediterranean Steamed Cod with Olives

This vibrant dish combines steamed cod with Mediterranean flavors like olives and tomatoes for a healthy twist.

Ingredients
  • 2 fillets of cod
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup Kalamata olives (pitted and sliced)
  • 1 tablespoon capers
  • 1 tablespoon olive oil
  • Fresh basil for garnish
Instructions
  1. 1. Arrange cod fillets in a steamer and top with cherry tomatoes, olives, and capers.
  2. 2. Drizzle with olive oil and season with salt.
  3. 3. Steam for 10-12 minutes, then garnish with fresh basil before serving.

Asian-Inspired Steamed Cod

A flavorful Asian-inspired dish featuring steamed cod with ginger, garlic, and soy sauce for a healthy, savory meal.

Ingredients
  • 2 fillets of cod
  • 1 tablespoon ginger (grated)
  • 2 cloves garlic (minced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Combine ginger, garlic, soy sauce, and sesame oil in a small bowl.
  2. 2. Place cod fillets in a steamer and pour the sauce over them.
  3. 3. Steam for 10-12 minutes and garnish with sliced green onions.

Steamed Cod with Quinoa and Spinach

A nutritious meal featuring steamed cod served on a bed of fluffy quinoa and sautéed spinach, packed with protein and fiber.

Ingredients
  • 2 fillets of cod
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the cod fillets for 10-12 minutes until cooked through.
  2. 2. In a pan, heat olive oil and sauté spinach until wilted; season with salt and pepper.
  3. 3. Serve the cod on a bed of quinoa topped with sautéed spinach.

Coconut Curry Steamed Cod

A deliciously creamy and aromatic dish featuring steamed cod in a light coconut curry sauce, perfect for a healthy indulgence.

Ingredients
  • 2 fillets of cod
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, red curry paste, and lime juice in a bowl.
  2. 2. Place cod fillets in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with fresh cilantro before serving.

Garlic Lemon Steamed Cod with Asparagus

A light and vibrant dish combining steamed cod with garlic and fresh asparagus, making it a perfect spring meal.

Ingredients
  • 2 fillets of cod
  • 1 bunch asparagus (trimmed)
  • 2 cloves garlic (sliced)
  • 1 lemon (zested and juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Arrange asparagus and cod fillets in a steamer, seasoning with salt, pepper, garlic, lemon zest, and juice.
  2. 2. Steam for 10-12 minutes until the cod is flaky and asparagus is tender.
  3. 3. Serve immediately, drizzled with extra lemon juice.

Steamed Cod with Mango Salsa

A tropical delight featuring steamed cod topped with a fresh mango salsa, bringing a burst of flavor to your plate.

Ingredients
  • 2 fillets of cod
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and minced)
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. Combine mango, red onion, jalapeño, and lime juice in a bowl to make the salsa.
  2. 2. Steam cod fillets for 10-12 minutes until cooked through.
  3. 3. Top the steamed cod with mango salsa and garnish with cilantro.

Steamed Cod with Sweet Potato Mash

A hearty and nutritious dish featuring steamed cod served alongside creamy sweet potato mash for a comforting meal.

Ingredients
  • 2 fillets of cod
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon butter
  • Salt and pepper to taste
  • Chives for garnish
Instructions
  1. 1. Steam sweet potatoes until tender, about 15 minutes, then mash with butter, salt, and pepper.
  2. 2. Steam cod fillets for 10-12 minutes until flaky.
  3. 3. Serve cod alongside sweet potato mash, garnished with chopped chives.

Spicy Steamed Cod with Black Beans

A protein-packed dish featuring steamed cod with a spicy black bean sauce, perfect for a healthy and filling meal.

Ingredients
  • 2 fillets of cod
  • 1 can black beans (rinsed and drained)
  • 1 tablespoon chili powder
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Mix black beans with chili powder, lime juice, salt, and pepper.
  2. 2. Place cod fillets in a steamer and steam for 10-12 minutes.
  3. 3. Serve cod topped with the spicy black bean mixture.

Steamed Cod with Pesto Zoodles

A low-carb meal featuring steamed cod served over zucchini noodles tossed in fresh basil pesto for a healthy twist.

Ingredients
  • 2 fillets of cod
  • 2 medium zucchinis (spiralized)
  • 1/4 cup basil pesto
  • Salt and pepper to taste
  • Cherry tomatoes for garnish
Instructions
  1. 1. Steam cod fillets for 10-12 minutes until cooked through.
  2. 2. Toss zucchini noodles with basil pesto and season with salt and pepper.
  3. 3. Serve the steamed cod over the zoodles, garnished with cherry tomatoes.

Frequently Asked Questions (FAQ)

Is steamed cod healthy?

Yes, steamed cod is low in calories and high in protein, making it a healthy choice.

How long should I steam cod?

Steam cod for about 10-15 minutes until it flakes easily with a fork.

Can I eat cod if I'm pregnant?

Yes, cod is safe to eat during pregnancy, but ensure it is cooked thoroughly.

What are the benefits of eating cod?

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

How can I season steamed cod?

Season with lemon, herbs, or spices to enhance its mild flavor.

Is cod high in mercury?

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

What is the best way to cook cod?

Steaming, baking, or grilling are excellent methods to preserve its flavor and nutrients.

Can I freeze cooked cod?

Yes, cooked cod can be frozen for up to 3 months. Ensure it is stored in an airtight container.

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