★★★★★ 5/5 Edibility
🔬 Low Mercury 🌿 Avoid
🐟 Atlantic cod: Seafood Guide
Edibility, flavour profile, full nutrition panel, mercury safety, sustainability rating, buying tips and expert-reviewed cooking methods.
🍽️ Edibility Score
5
out of 5
★★★★★
Outstanding — one of the finest eating fish
Atlantic cod is prized for its firm, flavourful flesh and outstanding eating quality.
Flavour: Mild, clean, slightly sweet
Texture: Firm, white, large flakes
Fat: Lean
Best Cooking Methods
Grilling
Baking
Pan-frying
Steaming
Poaching
⚡ Nutritional Information
Per 100g cooked · Source: USDA FoodData Central
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Macronutrients | ||
| Calories | 82 kcal | 4% |
| Protein | 17.5g | 35% |
| Total Fat | 0.7g | 1% |
| Omega-3 Profile | ||
| Omega-3 Total | 533mg | — |
| EPA | 77mg | — |
| DHA | 158mg | — |
* % Daily Values based on a 2,000 calorie diet. Data sourced from USDA FoodData Central.
🔬 Mercury Safety
🟢
Low Mercury
Mean: 0.111 ppm · FDA: Best Choices
Atlantic cod has low mercury levels and is considered safe for regular consumption by all population groups, including pregnant women, nursing mothers, and children. The FDA and EPA recommend 2–3 servings per week of low-mercury fish as part of a healthy diet.
Pregnant Women
2–3 per week
Young Children
2–3 per week
Healthy Adults
2–3 per week
Source: FDA/EPA Advice About Eating Fish · One serving = 113g (4oz) cooked
🌿 Sustainability Rating
Best Choice
Healthy stocks, responsible methods, low bycatch
Good Alternative
Well-managed with minor sustainability concerns
Use Caution
Check source/season before purchase
Avoid
Overfished or highly damaging catch methods
Seafood Watch: Avoid
IUCN Status
VU — Vulnerable
IUCN Trend
Decreasing
Vulnerability
65/100
Resilience
Medium
Sources: NOAA Stock Assessments · Monterey Bay Seafood Watch · IUCN Red List
🛒 How to Buy & Cook Atlantic cod
🛒
Buying Guide
Clear, bright eyes — cloudy eyes indicate age
Firm flesh that springs back when pressed
Fresh ocean smell, never strong or ammonia-like
Bright red or pink gills, not grey or brown
Shiny, moist skin with scales tightly attached
Primary source: Wild
🍳
Cooking Tips
Pat fillets dry before cooking to ensure a good sear.
Medium-high heat; 3–4 minutes per side for fillets.
Internal temperature should reach 63°C (145°F).
Rest 1–2 minutes after cooking to redistribute juices.
Recommended Methods
GrillingBakingPan-fryingSteamingPoaching
Avoid if:
Cloudy or sunken eyes
Strong fishy or ammonia odour
Soft, mushy flesh that doesn't spring back
Discoloured or dry flesh