Other10 recipes
cod fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cod loincod fillet
SERVING
CALORIES
82
PROTEIN
17.8g
CARBS
0g
FAT
0.70g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories82kcal—
Protein17.8g36%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.70g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol43mg14%
Water81.2g—
MINERALS
Sodium54mg2%
Potassium413mg9%
Calcium16mg1%
Iron0.40mg2%
Magnesium32mg8%
Phosphorus203mg16%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium33.1µg60%
VITAMINS
Vitamin A12µg1%
Vitamin C1.0mg1%
Vitamin D1.1µg6%
Vitamin E0.60mg4%
Vitamin K0.10µg0%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.06mg5%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.25mg15%
Folate (B9)7.0µg2%
Vitamin B120.90µg38%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein
- ✓Rich in Vitamin B12 for nerve function and blood health
- ✓Contains Omega-3 fatty acids which support heart health
- ✓Good source of phosphorus for bone health
- ✓High in selenium, a powerful antioxidant
COOKING TIPS
In the kitchen.
- 1Pat the fillets completely dry with paper towels before cooking to ensure a good sear
- 2Avoid overcooking; the fish is done when it reaches an internal temperature of 145°F (63°C) and flakes easily
- 3Season simply with lemon, herbs, or light spices to avoid masking the delicate flavor
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Keep in original packaging or wrap tightly in plastic wrap to prevent air exposure
- Freeze for up to 6 months if tightly sealed in a vacuum bag or freezer-safe wrap
FAQ
Frequently asked questions.
How can I tell if cod fillets are fresh?
Fresh cod should have a mild, clean scent (not fishy), firm and translucent flesh, and no signs of browning or yellowing.
What is the best way to thaw frozen cod fillets?
Thaw them slowly in the refrigerator overnight. For a quicker method, place the sealed package in a bowl of cold water.
Can I cook cod fillets from frozen?
Yes, you can bake or poach them from frozen, but you will need to increase the cooking time by about 50%.
What are good substitutes for cod?
Haddock, pollock, hake, or tilapia are excellent mild-flavored white fish substitutes.
Is cod high in mercury?
Cod is considered a 'Best Choice' by the FDA as it is generally low in mercury compared to larger predatory fish.
How do I prevent cod from falling apart while cooking?
Handle the fillets gently and avoid flipping them more than once. Using a wide spatula helps support the delicate flakes.
Is cod suitable for a keto diet?
Yes, cod is an excellent keto-friendly food as it contains zero carbohydrates and is high in protein.
What flavors pair well with cod?
Lemon, garlic, parsley, dill, capers, and light butter sauces complement its mild flavor perfectly.
RECIPES
Cook with cod fillets.
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