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
A light, flaky cod fillet baked with a simple yet flavorful blend of fresh herbs, garlic, and lemon. This healthy and quick weeknight dinner is ready in under 20 minutes and perfect for a light meal.
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!
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.
