Are you looking for a healthy and delicious seafood option? Look no further than a cooked Pacific cod fillet! With only 94 calories, it's a great choice for any meal.

Not only is it low in calories, but it's also a great source of protein, vitamins, and minerals. One serving contains 20 grams of protein, as well as vitamin B12 and phosphorus.

In this article, we'll explore more about the nutritional content, cooking methods, and serving suggestions for Pacific cod fillets.

Calorie Content

As mentioned earlier, one cooked Pacific cod fillet contains only 94 calories. This makes it a great option for those watching their calorie intake or trying to maintain a healthy weight. It's important to note that the way you cook the fish can affect its calorie content. Deep-fried fish, for example, will have a higher calorie count than baked or grilled fish.

Protein Content

Pacific cod is a great source of protein, with one fillet containing 20 grams. Protein is essential for building and repairing muscle, and can also help you feel fuller for longer. Unlike red meats, fish is generally lower in saturated fats, making it a healthier source of protein.

Carbohydrate Content

Pacific cod fillets contain very little carbohydrates, making it a great option for those following a low-carb or keto diet.

Fat Content

While Pacific cod is low in fat, it's still a good source of heart-healthy omega-3 fatty acids. One fillet contains 1 gram of fat, with only 0.2 grams being saturated. Omega-3 fatty acids are important for brain function, heart health, and can even help reduce inflammation in the body.

Vitamin Content

Pacific cod fillets are a great source of vitamin B12, with one fillet containing 50% of your daily recommended intake. Vitamin B12 is important for maintaining healthy nerve function and DNA synthesis. In addition, Pacific cod is also a good source of phosphorus, which helps build strong bones and teeth.

Mineral Content

In addition to phosphorus, Pacific cod fillets are also a good source of magnesium, selenium, and potassium. Magnesium is important for maintaining normal muscle and nerve function, while selenium is essential for a healthy immune system. Potassium helps regulate fluid balance in the body and can even help lower blood pressure.

Health Benefits

The health benefits of Pacific cod include its high protein content, low calorie count, and heart-healthy omega-3 fatty acids. In addition, eating fish has been linked to a reduced risk of heart disease, stroke, and even depression.

Cooking Methods

Pacific cod can be cooked in a variety of ways, including baking, grilling, and pan-frying. For a simple and healthy meal, season the fillet with salt and pepper and bake it in the oven at 425°F for about 12-15 minutes, or until it's no longer translucent. If you're looking for a crispy crust, try pan-frying the fillet in a little bit of oil until it's golden brown on the outside. Avoid deep-frying the fish, as this can add unnecessary calories and fat.

Serving Suggestions

Pacific cod fillets are versatile and can be served with a variety of sides. Try pairing it with roasted vegetables, a salad, or some quinoa or brown rice. For a more decadent meal, try topping the fillet with a creamy sauce, such as lemon butter, or serving it with a side of garlic mashed potatoes.

Storage Guidelines

If you have leftover cooked Pacific cod, store it in the refrigerator for up to 3 days. To reheat, simply microwave it for 30-60 seconds, or until it's heated through. If you need to store it for longer, wrap the fillet tightly in plastic wrap or place it in an airtight container and store it in the freezer for up to 3 months. When reheating from frozen, be sure to thaw it in the refrigerator overnight before microwaving or reheating in the oven.