Looking for a healthy and delicious meal option? Look no further than a 4 oz cod fillet, which packs a variety of nutritional benefits in one tasty package. With just 120 calories per 4 oz serving, cod is a lean and protein-packed seafood option that can help fuel your body and support an active lifestyle.

In addition to being low in calories, 4 oz of cod also contains roughly 22 grams of protein, along with a variety of important vitamins and minerals. These include vitamin B12, vitamin D, selenium, and potassium, all of which play important roles in maintaining overall health and wellness.

Whether you're looking to build muscle, support heart health, or simply maintain a healthy weight, incorporating cod into your weekly meal plan can be a smart and satisfying choice. Here's what you need to know about consuming and cooking 4 oz cod fillet, along with some tips for storage and serving.

Calories in 4 oz Cod Fillet

As mentioned above, a 4 oz cod fillet contains approximately 120 calories. This makes it a great choice for those looking to maintain a healthy weight or reduce calorie intake. However, keep in mind that the way you prepare your cod can impact the calorie count. For example, frying or adding a heavy sauce can significantly increase the calorie count, while grilling or baking with light seasoning can help keep it low.

Protein Content in 4 oz Cod Fillet

In addition to being a low-calorie food, cod is also packed with protein. A 4 oz serving contains roughly 22 grams of protein, making it a great choice for those looking to build muscle or support an active lifestyle. Protein is an essential nutrient that helps to build and repair muscle tissue, along with supporting a variety of other bodily functions. By incorporating cod into your diet, you can ensure that you're getting adequate protein to support your overall health and wellness.

Fat Content in 4 oz Cod Fillet

While cod is a lean protein source, it contains a small amount of healthy fats that can help to support heart health and other bodily functions. A 4 oz serving of cod contains roughly 1 gram of fat, with most of that coming from heart-healthy omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fat that are found in cold-water fish like cod. These fats have been shown to help support heart health, lower inflammation, and improve brain function and mood. By incorporating cod into your diet, you can boost your intake of omega-3s and support overall health and wellness.

Carbohydrate Content in 4 oz Cod Fillet

As a seafood option, cod is naturally low in carbohydrates. A 4 oz serving contains only trace amounts of carbs, making it a great choice for those following a low-carb or ketogenic diet. By incorporating seafood like cod into your meal plan, you can ensure that your carb intake is low while still getting a variety of essential nutrients and protein.

Vitamins and Minerals in 4 oz Cod Fillet

Cod is also packed with a variety of vitamins and minerals that can support overall health and wellbeing. Some of the key nutrients found in cod include:

• Vitamin B12 – important for red blood cell formation and neurological function
• Vitamin D – important for bone health, immune function, and mood regulation
• Selenium – an antioxidant that helps to protect cells from damage
• Potassium - helps to regulate blood pressure and supports heart health

By incorporating cod into your diet, you can ensure that you're getting a variety of essential nutrients to support overall health and wellbeing.

Omega-3 Fatty Acids in 4 oz Cod Fillet

In addition to being a great source of lean protein, cod is also packed with heart-healthy omega-3 fatty acids. A 4 oz serving contains roughly 300-500 milligrams of EPA and DHA, two types of omega-3s that have been shown to lower inflammation, support heart health, and improve brain function and mood. To maximize your intake of omega-3s from cod, opt for grilling, broiling, or baking your fillet in order to retain its natural fats. You can also try adding healthy fat sources like olive oil or avocado to your dish to further boost your omega-3 intake.

Health Benefits of Consuming 4 oz Cod Fillet

By incorporating 4 oz cod fillet into your diet, you can enjoy a variety of health benefits. Some of the key potential benefits include:

• Weight regulation and management due to its low-calorie and high-protein content
• Lowered risk of cardiovascular disease due to its omega-3 and potassium content
• Improved mood and brain function due to its omega-3 and vitamin D content
• Stronger bones and improved immune function due to its vitamin D content

Whether you're looking to support heart health, improve brain function, or simply fuel your body with essential nutrients, 4 oz cod fillet can be a smart addition to your diet.

Cooking Techniques for 4 oz Cod Fillet

When it comes to cooking 4 oz cod fillet, there are a variety of techniques you can try. Some of the most popular options include:

• Grilling – grilling your cod fillet can help to retain its natural flavors and moisture, while also imparting a delicious smoky flavor
• Baking – baking your cod fillet in the oven is a simple and convenient option that can be easily customized with your favorite seasonings and herbs
• Pan-searing – pan-searing your fillet can help to create a delicious crispy crust while also ensuring that the fish maintains its moisture and tenderness

No matter which technique you choose, aim to cook your 4 oz cod fillet until it reaches an internal temperature of 145°F, as recommended by the FDA.

Serving Suggestions for 4 oz Cod Fillet

To make the most of your 4 oz cod fillet, try pairing it with a variety of delicious and healthy sides. Some options to consider include:

• Roasted vegetables – roasted veggies like asparagus, zucchini, or bell peppers make a tasty and nutritious side dish for your fish fillet
• Quinoa or brown rice – these healthy grains can help to round out your meal and provide a source of fiber and nutrients
• Healthy fats – adding a side of avocado, olive oil, or nuts/seeds can help to further boost your intake of healthy fats and support overall health and wellbeing

Experiment with different flavors and textures to find the perfect pairing for your 4 oz cod fillet.

Storage Tips for 4 oz Cod Fillet

When storing your 4 oz cod fillet, it's important to keep it at a safe temperature to prevent spoilage and foodborne illness. Some tips to keep in mind include:

• Refrigerate your cod fillet as soon as possible after purchasing it, and aim to use it within 1-2 days of purchase
• If you're not planning to cook your cod fillet right away, you can also freeze it for later use. Simply wrap it tightly in plastic wrap or aluminum foil, then place it in a resealable plastic bag and freeze for up to 3 months
• When thawing your cod fillet, aim to do so in the refrigerator or under cold running water. Avoid thawing it on the counter at room temperature, as this can increase the risk of bacterial growth

By following these simple tips, you can ensure that your 4 oz cod fillet stays fresh and safe to eat until you're ready to enjoy it.