Cod — Nutrients, Health Benefits, and Shopping Tips
Written by Filip Miłoszewski
Last update on September 5, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 82 kcal
| Nutrients per 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 18 g | 36% |
| Sodium | 54 mg | 2.35% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
18 g
🧀 Good Protein Content
Key takeaways
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Low in fat, making it a lean source of protein.
- Contains essential vitamins and minerals such as Vitamin B12, iodine, selenium, and phosphorus, which support overall health and well-being.
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
Health risks
- Risk of mercury contamination which can pose health risks, particularly for pregnant women and young children, if consumed in large amounts.
- Potential for allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
- Risk of foodborne illness if cod is not properly stored, handled, or cooked to a safe internal temperature.
- Environmental concerns as overfishing of certain cod species can impact sustainability and the health of marine ecosystems.
How to choose cod
When purchasing cod, the fillets should be white, with a translucent appearance and a firm texture. The fish should smell ocean-fresh, not fishy. Press the flesh; it should spring back, indicating its freshness.
Avoid cod that appears discolored or has a slimy coating, as these are signs it is no longer fresh. Good cod fillets should not emit any ammonia-like odors and should have clean edges without ragged parts.
How to store cod
Fresh cod should be stored in the refrigerator and consumed within 1-2 days. Keep it in its original packaging or in an airtight container. For extended storage, freezing is advisable, allowing it to remain good for up to 6-8 months.
Improper storage can result in spoilage and diminished flavor. It's important to keep cod away from moisture and ensure it remains at a cool temperature. Avoid refreezing thawed cod, as this can compromise its texture and overall quality. Using clean utensils and proper handling techniques will help preserve its freshness.
✅ Extra Tip
How long does it last?
Cod can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, cod can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.
What to do with leftovers?
Leftover cod can be used in a variety of savory dishes. Flake it and add to salads for a protein boost, or mix it into a pasta dish with a light sauce. Cod is also great in fish cakes, where it can be combined with breadcrumbs, eggs, and seasonings, then fried until golden.
Use cod in a stir-fry with vegetables and rice, or add it to a fish stew with tomatoes and herbs. If you have a lot of cod, consider making a batch of fish tacos, topped with slaw and a tangy sauce. Cod can also be used as a filling for sandwiches or wraps with fresh greens and a squeeze of lemon. For a unique twist, try using flaked cod in a quiche or frittata for a savory breakfast or brunch.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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