This mild and stunningly tasty seafood is ‘the fish that fits any occasion.’ It can be cooked in many ways including smoked, baked and fried, or if desired, it can be used in a soup or chowder.

But the best way to enjoy blue cod is to take full advantage of its delicate flaky texture - pan sear it until the flesh just turns white (leaving the middle slightly translucent), and it will fall apart into medium flakes and remain tender and succulent when eaten.

NUTRITION

Blue Cod

Raw Flesh Average

Quantity

per 100 g

Energy 336 kj

Protein 18.1 g

Fat, total 0.8 g

saturated 0.1 g

Carbohydrate 0.3 g

Sugars 0.3 g

Sodium 87 mg

Phosphorus 259 mg

Nutrition information data for blue cod was sourced from the New Zealand Food Composition Database:

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Like many white fish species, blue cod is low in saturated fat. It is also a good source of phosphorus.

Phosphorus plays an important role in our body, assisting in building strong bones and teeth and in the conversion of food into energy, and is important for maintaining healthy cell membranes.

According to the New Zealand Food Composition Database, 100g of raw blue cod will provide you with 259 mg of phosphorus – this is 25.9% of the adult Recommended Dietary Intake (RDI) (Note: RDI according to the Australia New Zealand Food Standards Code).