Black cod: The nutritious and delicious alternative to Atlantic cod

Cod enjoys unwavering popularity among the abundance of marine flavors that reach our tables. We often choose Atlantic cod, but few realize how delicious and healthy black cod is. This unique fish, often ignored in store freezers, deserves special attention. Let’s discover together why black cod should be included in our diet.

Black cod, or saithe, is a marine fish species from the cod family. The name derives from the dark color of the inside of its mouth, distinguishing it from its white brother, Atlantic cod. The flesh of black cod is gray-pearl and turns white when cooked. The delicate taste of this fish makes it perfect for various dishes.

Black cod is not only delicious but also an extremely healthy product. It is characterized by low calories—100 grams contain only 84 kcal. It is a rich source of protein (18 grams in 100 grams) and omega-3 unsaturated fatty acids (0.59 grams in 100 grams), positively affecting the brain and circulatory system.

In black cod, we also find a range of valuable vitamins and minerals, including:

                  
• calcium (11.7 mg in 100 grams),
• iron (0.293 mg in 100 grams),
• selenium (27.1 μg in 100 grams),
• vitamin A (11.1 μg in 100 grams),
• zinc (0.362 mg in 100 grams).

For comparison, Atlantic cod contains slightly fewer calories (78 kcal in 100 grams) and protein (17.5 grams in 100 grams), as well as slightly less fat (0.4 grams in 100 grams).

Nutritionists recommend eating fish at least twice a week. Black cod is an excellent choice, providing the body with essential nutrients without overloading it with excessive calories.

Regular consumption of black cod:

• supports the immune system thanks to selenium content;
• protects cells from oxidative stress, which can be significant in the prevention of heart diseases and cancer;
• improves brain and nervous system function, thanks to omega-3 acids;
• strengthens bones and teeth due to calcium content;
• supports thyroid function thanks to selenium content;
• can contribute to maintaining a healthy body weight due to its low-calorie content.

Black cod is extremely versatile in the kitchen. It can be fried, baked, stewed, steamed, or even grilled. It pairs excellently with a variety of vegetables, herbs, and spices.

Here’s a recipe for a simple and healthy meal with black cod:

Ingredients:

                                  
• 2 pounds of black cod,
• 3 garlic cloves,
• lemon juice,
• 2 tablespoons of olive oil,
• 5 ounces of cherry tomatoes,
• 7 ounces of baby spinach,
• 1 yellow bell pepper,
• 2 tablespoons of clarified butter,
• spices: sweet paprika, chili, pepper, salt.

Preparation:

1. Mix pressed garlic, spices, and olive oil in a small bowl. Rub this mixture onto black cod fillets.
2. Pour 2 teaspoons of olive oil into the bottom of a heatproof dish. Add washed spinach, cherry tomatoes, and sliced bell pepper. Then, lay the fillets on top.
3. Bake in an oven preheated to 400°F for 20 minutes, turning the fish after 10 minutes to cook it evenly.

Black cod deserves more attention. It is not only healthy but also delicious and versatile in the kitchen. It is worth incorporating into your diet to enjoy its unique taste and numerous health benefits. Try it for yourself and give this often underrated fish a chance.