How to Cook Cod Fish for Best Flavor and Nutrition

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Health Benefits

Cod fish is an excellent source of protein. While other foods with protein also come with calories you don’t need, that’s not the case with cod fish. Research studies have shown that those who consume cod fish regularly are at a much lower risk of suffering from heart-related diseases. The omega- 3 fatty acids contained in cod fish play an important role in blood thinning. Cholesterol levels in the body are also kept in check with the help of its niacin content, a type of B vitamin.


Before we look at the cooking of cod fish, be warned of the likely health risks that follow its over consumption.

First, the omega-3 fatty acids contained in cod have the potential to upset the ability of the blood to clot. This in turn increases the risk of hemorrhagic strokes.

Cod fish also contain purines whose accumulation in the body could lead to the increase in the level of uric acid in the body. If there’s excessive uric acid in the body, conditions such as gout and kidney stones could result. So, those with gout or kidney problems should consume cod fish moderately.

Selection and Storage

If you’re out there buying fresh whole cod, make sure they are buried in ice. If you’re choosing fillets, it’s enough that they are placed on top of the ice. To ensure freshness, make sure you choose fillets whose meat has a gleaming look.

Freshness is also indicated by the smell. If you pick cod fish give a quick sniff. If the smell isn’t right based on your experience of buying fish, don’t buy it. Avoid buying cod that is sealed in plastic, which makes sniffing impossible.

Also to maintain freshness, store the fish in a freezer as soon as possible after buying it. If the fish you bought is fresh, you could store it up to four days in the refrigerator. A tip to maintain its freshness in the refrigerator is to store cod in a bowl filled with ice and replace the ice as and when it shows signs of melting.

Cooking Cod Fish

You could find numerous cod fish recipes over the Internet or use your favorite fish recipe for cod fish.

Healthy ways of cooking cod fish include steaming, baking, and poaching. Include health-boosting ingredients when cooking cod fish. For instance, when you’re poaching, you could include lemon juice and parsley in the broth and cook until the meat turns flakey and opaque. When steaming cod, you could garnish with chopped scallions and mushrooms. Baked cod can be covered with chopped fresh herbs like chervil, chives, parsley, and coriander, and then add fresh lemon juice. When oil is needed, opt for olive oil.

As a general rule, for cod fish one cm thick, allow 17 minutes for baking, 5 minutes for steaming, 10 minutes for poaching, and 12 minutes for grilling.

References – selecting, storing and how to cook cod fish - cod fish health benefits and healthy cooking time