FoodEscolar: the affordable, health-boosting fish on the rise - a perfect alternative to cod

Escolar: the affordable, health-boosting fish on the rise - a perfect alternative to cod

It is as tasty as salmon and cod, but much cheaper. It has lean meat and few bones.
It is as tasty as salmon and cod, but much cheaper. It has lean meat and few bones.
Images source: © Adobe Stock
4:07 PM EST, February 14, 2024

Packed full of health benefits, escolar is truly a hidden gem. It is brimming with essential unsaturated omega-3 fatty acids, vitamins D and B12, and minerals such as selenium, phosphorus, and potassium. Regular consumption of escolar may help reduce the risk of heart diseases, strengthen the immune system, and improve brain function.

Escolar: A Prime Choice for Kids and Diet Conscious Individuals

The mild flavor of escolar, comparable to cod or poultry, and its tender, subtle flesh make it a perfect fish for children. Owing to its low calorie content (75 kcal/3.5oz), escolar is also an excellent pick for individuals conscious about their weight.

Benefits worth noting include:

  • Price: Escolar is decidedly less expensive than cod or salmon. You can pick up frozen escolar for under roughly $2.50/lb
  • Low mercury content: Unlike some fish, escolar doesn't accumulate mercury, making it safe for consumption.
  • Versatility: Whether steamed, baked, or grilled, escolar is a beautiful addition to various dishes, including Greek-style fish meals.
  • Origin: As a deep-sea dweller, escolar comes from some of the purest waters off Chile and New Zealand coasts.

Quick and Easy Recipe For Tasty Escolar


  • 4 escolar fillets,
  • 2 cloves of garlic,
  • chopped parsley leaves,
  • 1 tablespoon of butter,
  • 1 lemon,
  • salt and pepper.


  1. Rinse the escolar fillets and pat dry with paper towels.
  2. Season with salt and pepper.
  3. Place a slice of lemon, a few snippets of garlic, and some parsley on each fillet.
  4. Wrap the fillets in aluminum foil and place them in a preheated oven at 392°F.
  5. Roast for 20 minutes.
  6. Serve with your favorite accompaniments, like a salad or roasted vegetables.

If you're after a healthy, palatable, and affordable fish, give escolar a try. Sample it today and relish the myriad benefits it brings!

Related content