Black cod, or sablefish, can contain as much omega-3 (EPA and DHA) as salmon. (It also has three times more saturated fat than salmon.) Sablefish has many of the other nutrients found in salmon as well, such as vitamin B12. Its rich, succulent taste and texture are often compared to sea bass.

Black Cod is also known as Sablefish or in Australia as Butterfish for its buttery rich flavor. Black Cod is caught in deep waters off Oregon, Washington and California. The Black Cod fishery is long-lined with hooks or traps. The Sea Pup fishes Black Cod with long-lined hooks which is considered a sustainable fishery. Black Cod is the highest fish in heart-healthy Omega 3’s above Salmon or Tuna. Also provides Iron, Calcium, Copper, and other Minerals. Black Cod is an excellent source of high-quality protein. Japan buys the majority of USA / West Coast-caught Black Cod. It is covered by the Japanese. If you take a look at their food pyramid it is the # 1 healthiest in the world. A traditional meal for the Japanese is a Box-Meal with Black Cod. It’s our goal to help to educate the American public on the health benefits, versatility, and great taste of Black Cod.  We want to establish a local domestic market for this overlooked delicacy.  Give Black Cod a try! Check out our traditional Box-Meal recipe.

Sablefish or black cod (Anoplopoma fimbria), is also known as Pacific cod, wild Alaskan cod, and gindara. It is also sometimes colloquially called ‘butterfish’ as a nod to its rich, buttery taste and oily texture. Sablefish is a sustainable alternative to more commonly used to fish. Perhaps the most confusing of alternative names is ‘black cod’, as it is not a member of the cod family and has a different habitat, flavor, and texture. ^[rx]

Nutrition Facts

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Fish, sablefish, cooked, dry heat

Serving Size : 100 g1 oz (85 g)1 fillet (151 g)
Nutrient	Value
Water [g]	62.85
Energy	250
Energy [kJ]	1046
Protein [g]	17.19
Total lipid (fat) [g]	19.62
Ash [g]	1.35
Calcium, Ca [mg]	45
Iron, Fe [mg]	1.64
Magnesium, Mg [mg]	71
Phosphorus, P [mg]	215
Potassium, K [mg]	459
Sodium, Na [mg]	72
Zinc, Zn [mg]	0.41
Copper, Cu [mg]	0.03
Manganese, Mn [mg]	0.02
Selenium, Se [µg]	46.8
Thiamin [mg]	0.12
Riboflavin [mg]	0.12
Niacin [mg]	5.13
Pantothenic acid [mg]	0.87
Vitamin B-6 [mg]	0.35
Folate, total [µg]	17
Folate, food [µg]	17
Folate, DFE [µg]	17
Vitamin B-12 [µg]	1.44
Vitamin A, RAE [µg]	102
Retinol [µg]	102
Vitamin A, IU [IU]	338
Fatty acids, total saturated [g]	4.1
12:0 [g]	0.01
14:0 [g]	0.92
16:0 [g]	2.63
18:0 [g]	0.52
Fatty acids, total monounsaturated [g]	10.33
16:1 [g]	1.57
18:1 [g]	5.22
20:1 [g]	1.82
22:1 [g]	1.67
Fatty acids, total polyunsaturated [g]	2.62
18:2 [g]	0.21
18:3 [g]	0.12
18:4 [g]	0.15
20:4 [g]	0.13
20:5 n-3 (EPA) [g]	0.87
22:5 n-3 (DPA) [g]	0.22
22:6 n-3 (DHA) [g]	0.92
Cholesterol [mg]	63
Tryptophan [g]	0.19
Threonine [g]	0.75
Isoleucine [g]	0.79
Leucine [g]	1.4
Lysine [g]	1.58
Methionine [g]	0.51
Cystine [g]	0.18
Phenylalanine [g]	0.67
Tyrosine [g]	0.58
Valine [g]	0.89
Arginine [g]	1.03
Histidine [g]	0.51
Alanine [g]	1.04
Aspartic acid [g]	1.76
Glutamic acid [g]	2.57
Glycine [g]	0.83
Proline [g]	0.61
Serine [g]	0.7
Sources include : USDA [rx]

Sablefish facts

Sablefish is also called butterfish due to its rich and buttery flavor. It could be found upto 5000 feet (1500 metres). They have dark green to grayish body having white or pale grey belly. The body has got small scales which make it furry to touch. It has long lifespan and could live upto 90 years old. The average female gets mature in three or five years. They are predators that feed on squid, small fishes and jelly fish.

Nutrition

Cod is a low-fat source of protein, making it an excellent choice for people who would like to reduce their fat intake and improve their heart health.

Cod also contains a significant amount of iodine, which is an important mineral for thyroid function. Iodine helps your thyroid regulate hormones that control the body’s metabolism and cognitive function. Consuming enough iodine can help prevent problems like goiters, birth defects, and symptoms of hypothyroidism.

Cod is an excellent source of:

•  Vitamin B12
•  Niacin
•  Phosphorus
•  Selenium
• Omega-3 fatty acids
• Choline
•  Iodine

Nutrients per Serving

A four-ounce serving of cod (about the size of a deck of cards) contains:

• Calories: 93
•  Protein: 20 grams
•  Fat: 1 gram
•  Carbohydrates: Less than 1 gram
•  Fiber: Less than 1 gram
• Sugar: Less than 1 gram

The Benefits of Cod Fish

The vitamins, minerals, and healthy fats found in cod provide significant health benefits. It’s rich in vitamin B12, which is an important part of your body’s nerve and blood cells. Vitamin B12 also helps prevent anemia by keeping your red blood cells in good condition. Some people who eat plant-heavy diets may find that consuming vitamin B12 helps improve their energy levels.

Supports heart health

Cod is rich in omega-3 fatty acids. According to a study published in the April 2005 issue of Chest, omega-3 fatty acid improves cardiovascular health by increasing heart rate variability. Fernando Holguin (MD) said, “Omega-3 fatty acid levels are associated with decreased risk for sudden death.” A research study conducted on patients consuming fish oil showed improvement in heart function in just two weeks. Taking fish oil supplements may help protect from heart attacks when complemented with a healthy lifestyle of exercising, maintaining a healthy weight, and getting eight hours of sleep.

Protects against heart arrhythmia

A study lead by Dariush Mozaffarian at Harvard Medical School states that fish consumption contributes to improved electrical properties of heart cells and also protects against abnormal heart rhythms. According to another study published in the American Journal of Clinical Nutrition, the long-term consumption of fish is associated with lower QT intervals in free-eating patients without any evidence of cardiovascular disease. Therefore, overall fish intake provides protection against arrhythmia.

Reduces the risk of strokes

According to the meta-analysis of cohort studies published in the July 2004 issue of Stroke, consumption of fish is inversely related to the risk of stroke, especially in cases of ischemic stroke. Consumption of fish as less as one to three times per month may help protect against ischemic stroke.

It May help lower triglycerides

A form in which fat is carried in the bloodstream is triglycerides. They serve as a major source of energy. But high levels of triglycerides increase the risk of heart disease, may also increase bad cholesterol (LDL), and lower good cholesterol (HDL). In a study conducted on patients with high triglycerides, it was found that two weekly servings of fish and other sources of omega-3 fats such as flaxseed may lower triglyceride levels.

Controls high blood pressure

According to the International Study of Macro- and Micro-nutrients and Blood Pressure, those who consume a diet rich in omega-3 have normal blood pressure. A higher omega-3 fatty acid intake by patients who didn’t use supplements, drugs, or a special diet for hypertension, diabetes, or heart disease was associated with a reduction in systolic and diastolic blood pressure by 1.01/0.98 mm Hg.

Protects against deep vein thrombosis

Deep vein thrombosis is formed deep in the veins of the legs, thighs, or pelvis due to blood clots—causing swelling and pain. According to another study, those who consume fish once a week, along with fruits and vegetables, are at a lower risk of DVT. Meanwhile, those consuming red and processed meats are at a higher risk of DVT.

May reduce the risk of cancer

Foods rich in omega-3 fats may help reduce the risk of colorectal cancer. Consuming fish oil daily may help slow the spread of colon cancer in the early stages of the disease, but it is recommended to consult your doctor before taking the supplements. Research is being conducted to find the effects of omega-3 consumption on prostate and breast cancers.

May protect against Alzheimer’s disease

Eating fish two to three times per day for a week would provide 380 milligrams of EPA and DHA per day. In a paper published in the journal, Neuron, researchers at the University of California (Los Angeles School of Medicine) reported that a DHA-rich diet reduces the impact of the gene that is linked to the development of Alzheimer’s disease. Also, normal levels of folate and vitamin B12 in the blood have been linked to decreased levels of dementia or other cognitive function disorders.

Provides 90% of RDI of vitamin A

Cod liver oil extracted from the livers of Atlantic cod provides 90% of the daily recommended intake of vitamin A per teaspoon. It has 888 milligrams of omega-3 fatty acids, and 42.1 milligrams of omega-6 fatty acids. Consumption of cod liver oil has numerous benefits. It helps to have glowing skin, prevents coronary atherosclerosis, has higher amounts of vitamin D, and also helps repair wounds.

A Good Source of Some B Vitamins

B vitamins have many essential functions in your body, including metabolizing nutrients and releasing energy from food (rx). Both Atlantic and Pacific cod are good sources of several B vitamins.

One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults (rx, rx). In addition to other vital functions, vitamin B12 helps form red blood cells and DNA (rx).

What’s more, these fish are good sources of vitamin B6 and niacin — both of which are necessary for hundreds of significant chemical reactions in your body (rx, rx, rx).

Rich in Phosphorus and Selenium

In addition to its vitamin content, cod provides several important minerals, including phosphorus and selenium. Phosphorus is a critical component of bones and teeth. It also plays a role in the proper function of some B vitamins (rx). Meanwhile, selenium helps make and protect your DNA (rx). Cod contains approximately 20% or more of the RDI for phosphorus in a 3-ounce (85-gram) serving (rx).

This fish is an especially good source of selenium, too, with a single 3-ounce (85-gram) serving often giving 40% or more of the RDI for adults (rx, rx).

Thus, cod goes a long way to fulfilling your mineral requirements.

Cod generally provides a lean source of protein, several B vitamins, and multiple important minerals for your body.

May Promote Heart Health and a Healthy Weight

Fish consumption is associated with a variety of health benefits, including lower heart disease risk and brain function support (rx, rx, rx).

However, it is important to note that cod and other lean fish are lower in omega-3 fatty acids than fatty fish like salmon (rx).

These fats are presumed responsible for many health benefits. Nonetheless, cod is nutrient-dense, meaning that it contains many beneficial nutrients in relatively few calories. Thus, lean fish like cod can still promote good health and may even be weight-loss-friendly (rx,  rx). As mentioned previously, cod is also a good source of high-quality protein (rx, rx).

Low in Mercury

One potential health concern associated with fish consumption is mercury exposure.

Water sources can be contaminated with mercury, a toxic heavy metal, that accumulates in fish. When humans eat these fish, the mercury can lead to health problems (rx).

In severe cases, mercury poisoning in humans can result in brain damage, which may be especially concerning in nursing or pregnant women because of potential harm to the developing child (rx).

In fish, the highest levels of mercury are often found in species that have longer lifespans and are relatively high on the food chain.

Fish with the highest mercury content include shark, swordfish, king mackerel, tilefish, orange roughy, and marlin. Common fish like tuna, halibut, and bass also contain mercury (rx). Cod is lower in mercury than these fish, making it a better choice for those looking to avoid toxins (rx).

Side Effects of Cod Fish

Frozen cod is treated with a salt solution to prevent moisture loss during thawing. A three-ounce serving of cod has 60 milligrams of sodium, and when treated, the sodium content increases to 316 milligrams. It is always better to check the label on the packaging to avoid consuming high amounts of sodium.

According to the Natural Resources Defense Council, codfish has mercury, but in moderate amounts. So then, is cod healthy? Codfish is nutritious compared to other fish. Smaller amounts of mercury consumption don’t pose a risk to health.

Fish high in mercury can be harmful and toxic, especially to young children, so it’s best if you know the source of the fish. This is because an increase in the levels of industrial pollution increases the amount of mercury in the environment, including water sources. This mercury is consumed by fish through food. Therefore, it is important to know the levels of mercury before any fish is consumed.

Is Cod Healthy during Pregnancy?

Higher amounts of mercury can damage a fetus or newborn, so it is highly recommended for pregnant and nursing mothers to keep a check on the type of fish they consume. According to the FDA, pregnant women and children under six should eat only two servings per week of low-mercury fish. Cod has moderate amounts of mercury and so must be avoided by children and pregnant women.

Cod vs Salmon: Which Is Healthier?

Cod belongs to the genus Gadus while salmon belongs to the Salmonidae family. Is codfish a healthier option over salmon? Salmon and cod both have an ample amount of essential nutrients. They both have a good amount of protein and are excellent sources of selenium, too. According to the Institute of Medicine, a serving of either fish provides the daily requirements of selenium.

The protein content in Pacific codfish is 18 grams per 100-gram serving. Cod is a low-calorie fish compared to salmon. Cod contains only 82 calories, while salmon contains more than twice the amount of calories in the same serving as cod. A 100-gram serving of salmon has 206 calories. Cod comparatively contains lower cholesterol (about 37 grams) than salmon, which contains 63 grams per 100-gram serving.

Although salmon contains more saturated fats than cod, salmon has higher amounts of omega-3 and omega-6 fatty acids compared to cod. Cod contains 221 milligrams of omega-3 fatty acids per 100 grams, while the same serving of salmon contains 2,260 milligrams. Salmon contains 666 milligrams of omega-3 fatty acids per 100-gram serving, while cod contains only 6 milligrams.

The mercury content in codfish is moderate. Salmon has a low mercury content, but over-consumption of salmon can lead to increased levels of mercury. Also, the pollution factor stated above applies to salmon as well.

So, we can conclude that cod may be better for your health than salmon, considering certain factors such as calories and saturated fat content. However, if you are more focused on increasing folate and good fats, then perhaps salmon is a better choice. It depends on your health condition and priorities.

Cod Fish Recipes: Cooking Cod Fish the Healthy Way

Codfish is better when baked, broiled, or grilled. Frying the fish will increase the calories. You can pair the fish with healthy side dishes, such as serving it over steamed kale, grilled veggies, or with oven-baked sweet potato fries.

Here is a healthy codfish recipe, which still has its nutrients preserved after it’s cooked.

Poached Cod and Green Beans with Pesto Recipe

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 pound green and/or yellow wax beans, trimmed
• ¾ cup thinly sliced shallot
• 1 ¼ pounds cod, cut into 4 portions
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 ½ cups low-sodium chicken broth or “no-chicken” broth
• ¼ cup prepared pesto
• Lemon wedges for serving

Directions

In a large skillet, heat oil over medium-high heat. Add shallots and beans, and cook while stirring for about two minutes, until the shallots soften.

Sprinkle the cod with salt and pepper on both sides. Spread the beans in the pan in a flat layer, and place the cod on the top. Increase the heat to high. Add the broth and cook it covered for about four to six minutes.

Gently transfer the cod and beans to a large serving plate, and cover to keep warm. Cook the broth over high heat until it reduces to half a cup. Remove from heat and add in pesto.

Pour sauce over the fish and beans. Serve with lemon wedges.

Now that you have a healthy cod recipe and answer to your question, “Is cod healthy?” you can make it a part of your diet, however, in moderation.

 

References

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