cod fillets
Also known as: cod loins
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Also known as: cod loins
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 a highly nutritious lean protein source. It is low in calories and fat while providing essential nutrients like Vitamin B12, selenium, and heart-healthy omega-3 fatty acids that support nerve function and reduce inflammation.
Cod is an excellent source of high-quality protein, containing approximately 17.8g per 100g serving. This makes it an ideal food for muscle repair and maintenance while keeping overall calorie intake low.
Cod is excellent for weight loss because it is nutrient-dense but very low in calories, providing only about 82 calories per 100g. Its high protein content also helps promote satiety, which can help you feel full for longer periods.
Yes, cod is perfectly keto-friendly as it contains zero carbohydrates. Since it is a very lean fish, those on a ketogenic diet often prepare it with healthy fats like butter, olive oil, or cream-based sauces to meet their daily fat macros.
Plain, fresh cod fillets are naturally gluten-free. However, you should be cautious with pre-packaged, breaded, or battered cod products, as these typically contain wheat flour and are not safe for those with gluten sensitivities.
Cod is versatile and can be baked, pan-seared, poached, or grilled. Because it is a lean fish, it cooks quickly—usually in 10-12 minutes at 400°F (200°C)—and is finished when the flesh is opaque and flakes easily with a fork.
Cod has a very mild, slightly sweet flavor and a firm, flaky white texture. Its subtle taste makes it an excellent choice for people who do not enjoy 'fishy' tasting seafood, as it easily absorbs the flavors of accompanying seasonings and sauces.
cod fillets 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 →Discover 10 recipes featuring cod fillets with step-by-step instructions.
Browse recipes →Yes, you can cook cod directly from frozen, though thawing it overnight in the refrigerator is recommended for the best texture. If cooking from frozen, increase the cooking time by about 50% and ensure the internal temperature reaches 145°F (63°C).
Fresh cod should ideally be cooked within 1 to 2 days of purchase for the best quality. To maintain freshness, store it in the coldest part of the refrigerator, preferably wrapped tightly or kept in an airtight container.
Fresh cod should have a mild, clean scent; a strong 'fishy' or ammonia-like odor is a primary sign of spoilage. Additionally, avoid fillets that feel slimy to the touch, have lost their firmness, or appear dull and yellowish in color.
