If you're looking for a delicious and nutritious fish dish, look no further than a baked or broiled Pacific cod fillet. One 6" x 2-1/2" x 3/8" fillet contains approximately 113 calories, making it a smart choice for those watching their calorie intake.

In addition to being low in calories, Pacific cod is also a good source of protein, omega-3 fatty acids, and a variety of essential vitamins and minerals.

In this article, we'll explore some of the benefits of this tasty fish, as well as some tips and techniques for baking and broiling Pacific cod fillets.

Fillet Size and Calories

As mentioned, a 6" x 2-1/2" x 3/8" Pacific cod fillet contains around 113 calories. This makes it a great option for those looking to manage their calorie intake. However, it's worth noting that the calorie count can vary depending on the size of the fillet.

Protein Content

Pacific cod is an excellent source of protein, with a single fillet containing around 23 grams. This makes it a great option for those looking to boost their protein intake, particularly if they're following a low-calorie or low-fat diet.

Omega-3 Fatty Acids

Like many types of fish, Pacific cod is packed with omega-3 fatty acids. These essential fatty acids have been linked to a variety of health benefits, including improved heart health, reduced inflammation, and better brain function. A single fillet of Pacific cod contains around 220 milligrams of EPA and DHA, two of the most important types of omega-3s.

Vitamin and Mineral Content

Pacific cod is also a great source of a variety of important vitamins and minerals, including:

• Vitamin B12: 87% of the daily recommended intake
• Vitamin B6: 14% of the daily recommended intake
• Phosphorus: 23% of the daily recommended intake
• Niacin: 13% of the daily recommended intake
• Selenium: 45% of the daily recommended intake

Carbohydrate and Sugar Content

Pacific cod is a low-carbohydrate and low-sugar food, making it suitable for those following low-carb or low-sugar diets. A 6" x 2-1/2" x 3/8" fillet contains less than 1 gram of carbohydrates and less than 1 gram of sugar.

Fatty Acid Profile

In addition to omega-3 fatty acids, Pacific cod contains a variety of other types of fatty acids. For example, it's higher in monounsaturated fats than saturated fats, which is generally considered to be a more heart-healthy profile.

Health Benefits of Pacific Cod Fillet

There are a variety of health benefits associated with incorporating Pacific cod fillets into your diet. Some potential benefits include:

• Improved heart health
• Reduced inflammation
• Better brain function
• Weight loss (when used as part of a healthy, calorie-controlled diet)

Baking and Broiling Techniques for Pacific Cod Fillet

Pacific cod fillets can be cooked in a variety of ways, but baking and broiling are two popular options. Here are some general tips to keep in mind when baking or broiling Pacific cod fillets:

• Preheat your oven or broiler before cooking.
• Season your fillets with salt, pepper, and any other desired spices.
• Place your fillets on a baking sheet or broiler pan.
• Cook for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

Cooking Tips and Recipe Suggestions

Here are some additional tips and recipe ideas to help you make the most of your Pacific cod fillets:

• Try seasoning your fillets with lemon juice, garlic, and herbs like thyme or rosemary for a burst of flavor.
• Pair your baked or broiled fillets with a side of roasted vegetables, like asparagus or Brussels sprouts, for a healthy and satisfying meal.
• Experiment with different cooking methods, like poaching or grilling, to find the preparation that you like best.

Possible Contraindications and Risks

While Pacific cod is generally considered safe and healthy, there are some risks and contraindications to keep in mind. For example, some people may be allergic to fish in general, and should avoid Pacific cod and other types of seafood.

• Cod can also contain mercury and other contaminants, so it's important to eat it in moderation as part of a varied and balanced diet.
• If you're pregnant, nursing, or have any underlying health conditions, it's a good idea to check with your doctor before incorporating Pacific cod or any other type of fish into your diet.