Let’s make this o-fish-all!

Your Dietitian’s Choice this week is fresh cod filet from March 17th thru March 23rd for $13.99 per pound.

Fresh cod is lean, flakey, mild-tasting, and very low in mercury

What is Cod?

There are two varieties of cod that are commonly eaten around the world. Atlantic cod, the larger variety, is found in the northern cold sections of the Atlantic Ocean; Pacific cod, the smaller variety, is commonly found along the Pacific Ocean coasts of North America, Asia. and Russia.

Cod is from the same family as haddock, whiting, and pollock.

Cod is often referred to as the “prosciutto of the sea”. It can be preserved through salting and drying which has been common practice in the Caribbean, Europe, South America, and the Atlantic side of North America.

According to the Seafood Watch and the National Oceanic and Atmospheric Administration, Pacific cod is more sustainable in its fishing practices and availability for human consumption than the Atlantic cod industry. Atlantic cod is considered an endangered species due to overfishing.

Health and Wellness Benefits

Seafood is often associated with high sources of omega-3 fatty acids, especially when the discussion refers to salmon or tuna. Because cod is considered a lean fish with on average 1 gram of fat per serving, it is not a good source of omega-3 fatty acids.

Cod is very low calories at approximately 90 grams per serving and high in protein estimated at 20 grams per serving. For those who are looking for weight management or muscle building options, cod would be an excellent option for those goals. 

Anemia is a condition that is often associated with low iron stores; in addition, anemia can also be contributed to other deficiencies including folate and Vitamin B12. A serving of cod provides over 30% of Vitamin B12 which not only helps with maintaining healthy red blood cells, but is also critical for fat and carbohydrate metabolism.

For those who want to improve thyroid hormone regulation, cod provides approximately 40% of selenium. Selenium acts as an ingredient for your parathyroid to make thyroid stimulating hormone (TSH). TSH tells your thyroid to make the hormones T3 and T4. 

Spice-Rubbed Cod by Fiona Haynes, Spruce Eats, 12/15/22


  • 4 (5-ounce) cod filets, or any mild-tasting white fish

  • 1 tablespoon paprika

  • 1 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon turmeric

  • 1/2 medium lemon


1. Preheat the broiler. Spray a broiler pan or cookie sheet with nonstick cooking spray .

2. In a small bowl, combine the spices—paprika, cumin, coriander, and turmeric.

3. Sprinkle the spice rub over both sides of the fish fillets.

4. Place the fillets ​in the greased pan. Broil for 5 to 6 minutes, turning once, until the fish flakes easily with a fork.

5. Squeeze the juice of half a lemon over the cooked fish.
Serve and enjoy!