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Salted Cod Fish (Bacalhau)

Salted Cod fish comes in a 1 pound wooden box.

*Min:1 Box(es):

$14.99
Per Box(es)

Min: 1 Box(es)

Description

Salted Cod Fish (Bacalhau)

Salted Cod fish comes in a 1 pound wooden box, just soak the Cod  in milk and you are ready to start cooking.

Nutritional Benefits

The flaky white, mild flavored flesh of cod is available throughout the year. It is popular as a food, a great alternative for meat protein and its versatility makes it readily adaptable to all methods of cooking. Cod livers are also processed to make cod liver oil, which is an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).

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Storage

Sablefish is especially perishable. When you get home from the market, unwrap your sablefish, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within 24 hours.

Frozen sablefish keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.

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Great Recipes You Can Use This With

Here are some great recipes that you can use for this:

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Recipes

Recipes

  • Skinny Fish and Chip Cakes

    Skinny Fish and Chip Cakes

    These mild flavored, delectable little babies are easy to put together using a food processor.

    • Lunch Dinner

    • Appetizer

    • 3-5

    • 30m

  • Asian Style Teriyaki Salmon Spinach Salad

    Asian Style Teriyaki Salmon Spinach Salad

    This just might be the best salmon you’ll ever have. Even people that aren’t generally fans of salmon love it prepared this way

    • Lunch Dinner

    • Salad

    • 3-5

    • 30m

  • Poached Sablefish with Emmer, Dandelions, Morels, Hazelnuts, and Sea Beans

    Poached Sablefish with Emmer, Dandelions, Morels, Hazelnuts, and Sea Beans

    To serve, warm up the emmer in a saucepan over medium with just a little stock for it to absorb while it reheats. Once it’s warm, add dandelion greens and toss to gently wilt. Add the vinaigrette to taste. (Be generous; the acidity is necessary to liven the grain and fish.) Add salt and pepper to taste.

    • Lunch Dinner

    • Entrée

    • 1-2

    • 60m

Nutritional Facts

Nutritional Facts

Nutritional Benefits

The flaky white, mild flavored flesh of cod is available throughout the year. It is popular as a food, a great alternative for meat protein and its versatility makes it readily adaptable to all methods of cooking. Cod livers are also processed to make cod liver oil, which is an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).

Good Points
  • High in vitamin B12
  • Low in saturated fat
  • No sugar
  • High in magnesium
  • High in niacin
  • Very high in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin B6
 

Nutritional Information

NutrientUnit1 Value per 100g1.0 oz 28.35g1.0 piece (5-1/2 x 1-1/2 x 1/2 )80.0g3.0 oz 85.0g
Proximates
Water g 16.14 4.58 12.91 13.72
Energy kcal 290 82 232 246
Protein g 62.82 17.81 50.26 53.4
Total lipid (fat) g 2.37 0.67 1.9 2.01
Carbohydrate, by difference g 0 0 0 0
Fiber, total dietary g 0 0 0 0
Sugars, total g 0 0 0 0
Minerals
Calcium, Ca mg 160 45 128 136
Iron, Fe mg 2.5 0.71 2 2.12
Magnesium, Mg mg 133 38 106 113
Phosphorus, P mg 950 269 760 808
Potassium, K mg 1458 413 1166 1239
Sodium, Na mg 7027 1992 5622 5973
Zinc, Zn mg 1.59 0.45 1.27 1.35
Vitamins
Vitamin C, total ascorbic acid mg 3.5 1 2.8 3
Thiamin mg 0.268 0.076 0.214 0.228
Riboflavin mg 0.24 0.068 0.192 0.204
Niacin mg 7.5 2.126 6 6.375
Vitamin B-6 mg 0.864 0.245 0.691 0.734
Folate, DFE µg 25 7 20 21
Vitamin B-12 µg 10 2.84 8 8.5
Vitamin A, RAE µg 42 12 34 36
Vitamin A, IU IU 140 40 112 119
Vitamin E (alpha-tocopherol) mg 2.84 0.81 2.27 2.41
Vitamin D (D2 + D3) µg 4 1.1 3.2 3.4
Vitamin D IU 161 46 129 137
Vitamin K (phylloquinone) µg 0.4 0.1 0.3 0.3
Lipids
Fatty acids, total saturated g 0.462 0.131 0.37 0.393
Fatty acids, total monounsaturated g 0.342 0.097 0.274 0.291
Fatty acids, total polyunsaturated g 0.804 0.228 0.643 0.683
Cholesterol mg 152 43 122 129
Other
Caffeine mg 0 0 0 0

More at USDA National Nutrient Database for Standard Reference

Additional Info

Additional Info

Storage

Sablefish is especially perishable. When you get home from the market, unwrap your sablefish, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within 24 hours.

Frozen sablefish keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.

Preparation and Cooking Tips

Black cod, or Sablefish, has one of the highest levels of healthy Omega-3 fatty acids, which gives them that silky, rich texture and flavor. One fantastic way to prepare this is with swiss chard, olives and lemon.
To cook the fish, heat 1 tablespoon of oil in a large skillet over med/high heat. Season fish with a mixture of coarsely ground coriander and cumin, salt and pepper to taste and place skin side down in skillet. Cook until browned and crisp, 5 to 6 minutes. Turn and cook until just opaque in the center, 2 to 4 minutes more.

From there, plate the fish, serve alongside your side meals – in this instance, with your swiss chard – and enjoy your low calories and delicious meal!

Overall Customer Rating

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Quick cooking Tips

  • Heat 1 tablespoon of oil in a large skillet over med/high heat.
  • Season fish with a mixture of coarsely ground coriander and cumin, salt and pepper to taste and place skin side down in skillet.
  • Cook until browned and crisp, 5 to 6 minutes.
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