cod fillet
Also known as: cod loin
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Also known as: cod loin
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender, flaky cod fillets baked to perfection with a bright, zesty topping of fresh lemon and cracked black pepper. A simple, heart-healthy main course that's ready in under 20 minutes and incredibly flavorful without the extra salt.
Tender, flaky cod fillets baked on a single sheet pan with sweet cherry tomatoes, garlic, and herbs. This Mediterranean-inspired dish is incredibly flavorful, easy to clean up, and ready in under 30 minutes.
A quick and healthy way to enjoy flaky cod fillets. Coated in a vibrant Tex-Mex spice blend and air-fried to perfection, this fish is juicy on the inside and delightfully crisp on the outside. Ready in under 15 minutes!
Flaky, tender cod fillets are pan-seared to golden perfection and topped with a vibrant, zesty parsley and garlic sauce. This elegant and healthy dish is incredibly simple to prepare, coming together in just 20 minutes for a perfect weeknight meal.
Yes, cod is an exceptionally healthy lean protein source. It is low in calories and fat while providing essential nutrients like omega-3 fatty acids, vitamin B12, and selenium, which support heart, brain, and immune health.
A 100g serving of cod fillet contains approximately 17.81g of protein. This high protein-to-calorie ratio makes it an excellent choice for muscle repair, growth, and maintaining satiety throughout the day.
Cod is ideal for weight loss because it is very nutrient-dense but low in calories, containing only 82 calories per 100g. Its high protein content helps suppress hunger hormones, making it easier to maintain a calorie deficit.
Yes, cod is perfectly keto-friendly as it contains 0g of carbohydrates. Since it is a very lean fish with less than 1g of fat per serving, those on a ketogenic diet often prepare it with added healthy fats like butter, cream sauces, or olive oil.
Plain, fresh cod fillet is naturally gluten-free. However, consumers should be cautious with processed versions, such as frozen breaded fillets or restaurant 'fish and chips,' which typically use wheat-based batters.
Cod has a very mild, slightly sweet flavor and a firm, chunky, flaky texture. Because it lacks a strong 'fishy' taste, it is a versatile ingredient that easily absorbs the flavors of marinades, herbs, and spices.
Cod can be baked, pan-seared, poached, or steamed. A popular healthy method is baking it at 400°F (200°C) for 12-15 minutes with lemon and herbs until the flesh is opaque and flakes easily with a fork.
cod fillet is a versatile ingredient found in cuisines around the world. With 82 calories per 100g and 17.81 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Fresh cod is highly perishable and should be stored in the coldest part of the refrigerator for no more than 1 to 2 days. For longer storage, it should be vacuum-sealed or tightly wrapped and kept in the freezer for up to 6 months.
Fresh cod should have a mild, clean scent of the ocean; a strong 'fishy' or ammonia-like smell indicates spoilage. You should also avoid fillets that have a slimy texture, a yellowish tint, or flesh that does not spring back when pressed.
No, cod is considered a low-mercury fish. The FDA classifies it as a 'Best Choice' seafood, meaning it is safe to eat 2-3 times per week, even for sensitive groups like pregnant women and young children.
