Seafood, Fish | High Protein Low Calorie Gluten Free Mediterranean

Cod Steak

Gadus morhua Allergens: Fish
Cod Steak

Sourcing & Taxonomy

  • Family Gadidae
  • Primary Cuisine Global (especially European, North American)
  • Seasonality Year-Round (but wild stocks vary)
  • Source Cod Fish

The Forktionary Angle

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Definition

A thick, cross-section cut of cod fish, featuring flaky white flesh and a mild flavor, ideal for various cooking methods.

Sensory Profile

TasteMild, Lean, Slightly Sweet, Briny
TextureFlaky, Tender, Firm (when cooked)
AromaMildly Oceanic, Fresh
AcidityLow

Technical Metrics

Nutrition Facts

Per 100g
Calories80 kcal
Total Fat0.5 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol40 mg
Protein18 g
Total Carbohydrate0 g
Dietary Fiber0 g
Total Sugars0 g
Calcium10 mg
Iron0.3 mg
Potassium300 mg

Chef’s Secret

Pat cod steaks thoroughly dry before searing to achieve a golden, crisp crust and prevent steaming.

Substitutions

Best Match

Haddock

1:1

Similar flaky texture and mild flavor, excellent for frying or baking.

Pollock

1:1

Economical alternative with a slightly firmer, mild white flesh.

Tilapia

1:1

Very mild flavor, good for delicate preparations, but less flaky.

Halibut

1:1

Premium alternative, firmer texture and richer flavor, but still mild.

Buying Guide

Look for firm, moist flesh with no strong odor. Choose sustainably sourced cod.

Flavor Pairings

Lemon butter herbs potatoes asparagus rice white wine.

Recipes Using Cod Steak

Baked Cod Portuguese image 145
Preparation Course Main Ingredient Cuisine

Baked Cod Portuguese

Experience the vibrant flavors of Portugal with this incredibly simple and quick Baked Cod recipe! Ready in under 30 minutes, this dish is perfect for a weeknight supper and can be adapted with any firm white fish. Flaky cod is bathed in a rich tomato and paprika sauce, creating a satisfying and delicious meal the whole family will love. Easy to follow instructions make this recipe perfect for beginners!

See Complete Recipe