Also indexed as: Atlantic Pollock, Cusk, Haddock, Hake, Pacific
Pollock, Pollock, Whiting
Preparation, uses, and tips
Scale the fish by placing it in the sink under cold running water. Grasp the fish firmly by
the gills and scrape off scales with a fish scaler or small, dull knife. Using short strokes,
work from the tail to the head.
To remove the head, cut the flesh on both sides with a knife. If the fish is small, slice
directly through the spine. For a larger fish, place the knife between vertebrae and tap the
back of the knife with a hammer.
To fillet, use a sharp, thin knife. With the cod lying on its side, insert the knife behind
the gills, and cut in an arc down to just above the backbone. Continue cutting parallel to the
backbone toward the tail. Bring the knife up at the tail and remove the fillet.
To make steaks, place the cod on its side. With a sharp knife, cut slices 3/4 to 1/2-inch
(1.25 to 1.9cm) thick perpendicular to the spine. Tap the back of the blade with a wooden
mallet to cut through the spine.
The secret to successful cod cookery is to not overcook. Whichever of the following cooking
methods you choose, your cod will be cooked when the flesh becomes opaque and is easily
pierced with a fork.
Rinse the fish and pat dry with a paper towel. Place the whole fish, fillets, or steaks in
a baking pan. Brush with butter or oil or cover with sauce made of liquid, herbs,
spices, and vegetables. Bake in the oven
at 400°F (200°C) until a knife slice in the thickest part reveals the flesh to be
opaque but still moist.
Place fillets or steaks on perforated aluminum foil on the grill, 4 to 6 inches (10 to
15cm) above prepared coals or fire. Baste with
butter, oil, or marinade, and close the hood of grill. Cook until fish is opaque and moist
on the inside, about 6 to 8 minutes for fish less than 1-inch (2.5cm) thick, and 10 to 15
minutes for fish larger than 1-inch (2.5cm) thick.
Rinse cod, and pat dry with a paper towel. Dredge in flour and seasonings. Shake off excess
flour. Heat the frying pan until hot, and add butter or oil. Place the fillets in the pan and
cook, turning once, until fish is opaque but still moist in the center, about 2 to 10 minutes,
depending on the size of the pieces.
Pour at least 1 1/2 inches (3.8cm) of oil into a wok or deep fryer; the cooker should be
less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to
monitor temperature. Cut cod into similar sized pieces, 1 1/4 to 1 1/2-inch (3. to 3.8cm)
thick. Dip in batter, drain, and then slip pieces into the hot oil. Cook until brown, about 2
to 3 minutes.
Bring poaching liquid, consisting of water, broth, herbs, and spices, to a simmer. Slip in
skinless fillets, then cover pan and keep poaching liquid at a simmer for about 8 minutes per
inch (2.5cm) of thickness.
Rinse cod fillets or steaks and pat dry with a paper towel. Coat fish with flour, crumbs,
or cornmeal if desired. Place fish on a rack above a baking dish. Preheat broiler and adjust
oven rack so fish is 3 to 4 inches (7.6 to 10cm) from the element. Broil, turning once, until
the fish is opaque but still moist in the center—about 3 to 10 minutes, depending on
size of the fish.
Atlantic cod, the mainstay of the New England fishery, is a lean, sweet fish, available
fresh, or dried as salt cod, sometimes called bacalao. Pacific cod, also known as true cod, is
caught in Pacific waters from California to Alaska and is often sold as frozen fillets.
Haddock is a small, North Atlantic member of the cod family that has a delicate taste.
Atlantic pollock, fished in New England waters, has a strong, sweet taste. Alaska pollock,
also called wall-eye pollock, has white flesh and a firm texture and is often used in surimi.
Cusk is a New England fish with chewy flesh. Whiting and hake, caught around the world, have
flesh that’s somewhat soft.
Cod, 1 fillet (6 oz.) (169.8g) (cooked, dry
Total Fat: 1.5g
*Excellent source of: Selenium (67.7mcg), Niacin (4.5mg), and Vitamin B12 (1.89mcg)
*Good source of: Magnesium (75.6mg), and Potassium (439mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
When cooked (dry heat), Atlantic cod provides 0.159 grams of omega-3 fatty acids derived
from EPA (0.004g), DHA (0.154g), and ALA (0.001g) per 100 grams of fish. When cooked (dry
heat), Pacific cod provides 0.279 grams of omega-3 fatty acids derived from EPA (0.103g), DHA
(0.173g), and ALA (0.003g) per 100 grams of fish.