Fresh Alaskan Black Cod Fillet
Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.
Grilling: Clean the grill, lightly oil it and preheat before adding the fish. Place the seasoned fish down and don’t move it.
Baking: Preheat oven to 350 degrees F. Portion and arrange fish steaks or fillets on a well-oiled or buttered baking dish; baste the fish halfway through the cook time.
Broiling: Preheat your broiler. Cut fish into pieces of even thickness, baste (butter, margarine, or oil), sprinkle with corn flake crumbs, and place on a broiling pan. Surface of the fish should 3-4 inches from the broiler. Broil 10-15 minutes until fish flakes easily with a fork—if the fish is opaque, it is half way cooked. It will be a solid color when it is finished.
Pan Frying: Cut fish into serving-sized pieces and season to taste. Dip fish pieces into milk or beaten egg, then roll in flour. Meanwhile, heat oil or butter in a skillet until very hot and then carefully place fish pieces into skillet until golden brown. TIP: don't place too many pieces of fish in the oil as it will reduce the overall temperature too much.
Poaching: Heat seasoned water or fish stock to approximately 180-190 degrees and place the fish in the liquid. Cover the fish entirely and poach until desired doneness—but do not boil the fish.
Ling Cod is especially perishable. When you get home from the market, unwrap your Ling Cod, 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 Ling Cod keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.
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).
|Nutrient||Unit||1 Value per 100g||1.0 fillet 116.0g||3.0 oz 85.0g|
|Total lipid (fat)||g||0.41||0.48||0.35|
|Carbohydrate, by difference||g||0||0||0|
|Fiber, total dietary||g||0||0||0|
|Vitamin C, total ascorbic acid||mg||0||0||0|
|Vitamin A, RAE||Âµg||2||2||2|
|Vitamin A, IU||IU||6||7||5|
|Vitamin E (alpha-tocopherol)||mg||0.54||0.63||0.46|
|Vitamin D (D2 + D3)||Âµg||0.5||0.6||0.4|
|Vitamin K (phylloquinone)||Âµg||0||0||0|
|Fatty acids, total saturated||g||0.085||0.099||0.072|
|Fatty acids, total monounsaturated||g||0.073||0.085||0.062|
|Fatty acids, total polyunsaturated||g||0.164||0.19||0.139|
|Fatty acids, total trans||g||0.005||0.006||0.004|
|(a)"Samples were obtained from 12 retail stores using a probability-based sampling plan. Some fish had been treated during processing to retain moisture on thawing. Untreated fish = 71 mg sodium/100g."|