The Essential Guide to Cod Fish - Recipes, Varieties & More

An Introduction to Cod Fish

Cod is a versatile and popular type of white fish that has been a dietary staple for centuries. The English name “cod” refers to several species of fish from the family Gadidae, including the Atlantic cod, Pacific cod, and greenland cod. Read on to learn more about this healthy, flavorsome fish!

What is Cod Fish?

Cod belongs to the family Gadidae along with other white fish like haddock, pollock, and hake. Atlantic cod (Gadus morhua) is perhaps the most well-known variety - these large fish inhabit the icy waters of the North Atlantic and have been harvested by coastal communities for over 1,000 years.

The common defining features of cod fish include:

• A long, tapered body shape
• Spotted, olive green skin
• White, flaky meat with a mild flavor
• “Barbel” on their chins - a whisker-like sensory organ

Traditionally the main way cod was preserved for transport was by drying and salting the filets to make salt cod or "clipfish", which allowed inland communities to benefit from the nutrients of seafood before refrigeration.

Cod Fish Nutrition

Cod is an excellent source of lean protein. A 3-ounce portion provides over 15 grams of protein with less than 1 gram of fat when cooked with dry heat.

This popular fish is also packed with essential vitamins and minerals including:

• Vitamin B12
• Selenium
• Niacin
• Vitamin B6
• Potassium
• Phosphorus

The high vitamin B12 content (over 300% of your RDI in a fillet) makes cod a great choice for heart health, optimal nerve function, and DNA synthesis.

Varieties of Cod Fish

While there are over a dozen members of the cod family, the three most common types caught and consumed are:

Atlantic Cod

The Atlantic cod is perhaps the most famous variety - it can reach up to 6 feet long and over 200 pounds! These large, bottom-dwellers have white flesh with a slightly sweet flavor profile. They are caught across the North Atlantic from North America to Scandinavia.

Pacific Cod

As its name suggests, Pacific cod live in the northern Pacific ocean primarily around Alaska and Japan. They are smaller than their Atlantic cousins, topping out around 20-25 pounds. Pacific cod have firmer flesh, a flakier texture, and a slightly fishier taste.

Greenland Cod

Greenland cod, also known as Polar cod, are small fish, usually under 12 inches long. They thrive in frigid arctic waters near Greenland and Canada. Due to their more delicate flavour and texture, Greenland cod is often dried or salted.

How to Buy Cod Fish

When shopping for cod fillets or steaks, seek out fresh fish that is displayed on ice with clear eyes, vibrant red gills, glossy skin, and no discoloration. Fillets should be translucent; opaque flesh is a sign of age.

If buying frozen cod, the package should have no signs of frost or ice crystals which indicate it has been thawed and refrozen. The flesh should be solid and the glaze consistent.

When it comes to canned cod fish like minced cod or cod liver, it’s important to check the production date and best before date printed on the can. Opt for bpa-free cans when possible.

How to Store Cod

Fresh cod has a refrigerator shelf life of around 3 days. To extend the life of your cod, wrap the uncooked portions tightly in plastic wrap and store on ice or as close to 32°F (0°C) as possible. Do not allow cod to come into contact with other foods, as its odor can transfer.

Cooked cod will keep fresh for 3-4 days stored in an airtight container in the fridge. You can also freeze cooked cod for 2-3 months.

For commercially frozen fillets, try to maintain a constant freezer temperature of 0°F (-18°C). Avoid temperature fluctuations which can lead to moisture loss.

How to Prepare Cod

Cod has big, chunky flakes that hold together well making it a great choice for sandwiches, tacos, fish and chips, seafood stews, and Italian classics like baccala.

Cod generally doesn’t need to be soaked before cooking. Use a paper towel to pat the fillets dry, then season simply with salt, pepper, herbs, and citrus or marinate for added flavor.

This versatile fish can be baked, broiled, grilled, pan-fried, battered and deep fried, poached, or added to chowders and curries. Cook until the opaque flesh turns pearl white and flakes easily with a fork.

Popular Cod Recipes

From the traditional fish and chips to more exotic dishes, cod adapts well to just about any cuisine. Try out these tasty recipes:

• Baked Lemon Cod - flaky fillets baked under a tangy, garlicky lemon butter sauce
• Cape Cod Fish Tacos - crispy cod served in corn tortillas with refreshing cabbage slaw
• Portuguese Cod Stew - tender cod simmered with potatoes, onions, garlic in a rich tomato broth
• New England Cod Chowder - creamy cod, clams, potatoes, sweet corn, and bacon in a comforting soup
• Scandinavian Gravlax - dill & mustard cured raw cod, a Nordic delicacy!

So whether you’re looking for a healthy protein to meal prep for your week, a kid-friendly fish supper, or wanting to expand your recipe repertoire, give cod a try!

FAQs

What does cod taste like?

Cod has a delicate, flaky texture and a mild, slightly sweet flavor. It takes on the flavors of whatever it's cooked with very well. The exact taste can vary a bit among Pacific, Atlantic, and Greenland cod varieties.

Is cod fish healthy?

Yes! Cod is a heart-healthy protein that is low in fat, calories, and cholesterol but high in protein, vitamins, and minerals like vitamin B12 and selenium. The FDA recommends eating 8-12 ounces of low-mercury fish like cod per week for good health.

How do you cook fresh cod fillets?

There are many great ways to cook cod! Baking, poaching, pan-frying, broiling, and grilling are all great options. Make sure not to overcook cod; it will turn opaque and flake easily when done. Fresh cod takes about 8-10 minutes to bake or pan-fry as fillets.

Can you freeze cod?

Yes, cod freezes very well for 2-3 months when stored properly at a consistent 0°F. Allow fresh cod to freeze completely before packing together to avoid freezer burn. Defrost overnight in the fridge before using.