Codfish Nutrition

Cod, a relative of haddock and pollock, is a type of lean, white fish found in the North Atlantic and Pacific oceans. Cod liver, rich in vitamins A and D as well as omega-3 fatty acids, is used to make the nutritional supplement, cod liver oil. Codfish meat is firm and flaky when cooked and is a low-calorie, low-fat source of protein, vitamins and minerals.

Description

Codfish is available year-round at most grocery stores. A serving of codfish is 3 oz., which provides 89 calories and only 0.73g of fat. Codfish can be poached, broiled, baked or fried and has a mild and delicate flavor. Whole codfish are often stuffed and baked. Cod can also be salted, smoked or dried to preserve.

Protein

Codfish is a good source of protein, a nutrient essential for the maintenance, repair and growth of all tissues, cells and organs in the body. A 3-oz. serving of cod supplies 19.4g of protein. Adults need between 46 and 56g of protein, as recommended by the National Academies' Institute of Medicine. The type of protein in codfish is complete protein, meaning it has all nine essential amino acids.

Vitamins

Codfish is a rich source of vitamin B-12, a water-soluble vitamin necessary for nervous system function and red blood cell production. A 3-oz. serving of codfish provides 0.89mcg of vitamin B-12 which is 37 percent of the daily amount recommended by the National Academies' Institute of Medicine. Cod is also a source of vitamin D, providing 7 percent of the recommended daily amount for adults per 3-oz. serving.

Minerals

Codfish is an excellent source of the mineral selenium, which functions as an antioxidant. A 3-oz. serving of cod provides 32mcg of selenium, which is 58 percent of the daily amount recommended for adults by the National Academies' Institute of Medicine. Codfish is also a good source of phosphorus, an important structural component of cell membranes and bone. A 3-oz. serving of cod provides 117mg of phosphorus, which 17 percent of the recommended daily amount.

Considerations

Purchase codfish from reputable retailers who follow proper food handling practices. Fresh cod fillets should be resilient, firm and shiny with no slime, discoloration or dry spots. Fillets should be refrigerated or packed on ice and should have a mild and fresh smell. If you plan to use fresh fillets within two days, you may store it in the refrigerator, otherwise, store it in the freezer.