Black cod deserves a spot on your plate: Here's why

Among the abundance of marine flavours that reach our tables, cod enjoys unwavering popularity. We most often choose Atlantic cod, but few of us realize how delicious and healthy black cod is. This unique fish, though 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 colour of the inside of its mouth, distinguishing it from its white brother, the Atlantic cod. The flesh of black cod is grey-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 extremely healthy. 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), which positively affect, among others, the brain and circulatory system.

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

        
• calcium (12 mg in 100 grams),
• iron (0.3 mg in 100 grams),
• selenium (27 μg in 100 grams),
• vitamin A (11 μg in 100 grams),
• zinc (0.36 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 its selenium content;
• protects cells from oxidative stress, which can help prevent heart disease and cancer;
• improves brain and nervous system function, among others, thanks to omega-3 acids;
• strengthens bones and teeth due to its calcium content;
• supports thyroid function thanks to its 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:

• 900 grams of black cod,
• 3 garlic cloves,
• lemon juice,
• 2 tablespoons of olive oil,
• 140 grams of cherry tomatoes,
• 200 grams of baby spinach,
• 1 yellow bell pepper,
• 2 tablespoons of clarified butter,
• spices: sweet paprika, chilli, 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 200°C (400°F) for 20 minutes, turning the fish after 10 minutes to cook it evenly.

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