Cod Back Segment Without Skin
Laura Schneider
2026-03-23
3 min. read
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Codfish, provided it's not prepared in deep oil, is a light and nutrient-rich fish. Its main constituent is protein, which makes up as much as 40% of the daily requirement of the body for this macronutrient (in a 100 gram portion). The principles of a balanced diet, such as those developed by the World Health Organization (WHO), recommend the consumption of fish meat three times a week. Cod is a lean fish with only 78 kcal per 100 g.
Cod – nutritional benefits and health-promoting properties for the human body
Cod, provided it is not deep-fried, represents a highly digestible and nutrient-dense fish with minimal caloric content. Its flesh delivers high-quality protein, with a 100-gram serving fulfilling 40% of the body’s daily requirement for this macronutrient. In alignment with the principles of sustainable nutrition—including guidelines established by the World Health Organization (WHO)—fish consumption is recommended at least three times per week. Cod stands out for its low energy density, containing just 78 kcal per 100 g, while also providing essential trace elements such as iodine, which is critical for the synthesis of thyroid hormones (thyroxine and triiodothyronine) that regulate vital metabolic processes. Iodine deficiency, particularly in children, can lead to severe cognitive impairments and developmental disorders, historically linked to congenital iodine deficiency syndrome (cretinism). Additionally, cod is a rich source of vitamin E (abundant in the liver, where cod liver oil—high in unsaturated fatty acids and vitamin D3—is also found), selenium (covering 50% of the daily requirement in 100 g), vitamin B12, phosphorus, omega-3 fatty acids, niacin, potassium, and magnesium—a mineral that enhances neurological function, facilitates carbohydrate metabolism, mitigates depressive symptoms, and prevents involuntary muscle contractions. Given these attributes, cod should be a staple in the diets of pregnant women.
Atlantic Cod – Comprehensive Guidelines for Storage, Purchase, and Culinary Preparation
When purchasing Atlantic cod in a store, particular attention should be paid to its external appearance—fresh fish is distinguished by a shiny, taut skin without signs of dehydration. The shelf life of fresh cod is relatively brief, not exceeding four days under optimal conditions. To preserve its nutritional and organoleptic qualities, it is advisable to store the fish under refrigeration—preferably in an ice-filled container or in a refrigerator set to the lowest possible temperature. Frozen cod retains its valuable properties, making it a viable alternative to fresh fish. However, when purchasing frozen cod, it is prudent to inspect the thickness of the ice glaze to avoid paying for excessive ice rather than the fish itself. The most traditional and widely practiced method of preparing cod is frying, which also makes it a staple dish during festive occasions such as Christmas Eve. Nevertheless, from a health perspective, more beneficial preparation techniques include baking, steaming, or incorporating it into flavorful fish soups. Additionally, cod is frequently subjected to smoking, further expanding its culinary versatility.
