Black cod is so unique that you can’t compare it to any other fish.

This fish is very rich nutritionally and have a very unique texture and taste.

In this article, we gathered all the information you need to know about black cod including its nutritional values and health benefits, the precautions you need to know before consuming it alongside some tips on how to buy + cook + store black cod.

But first, is black cod the same as cod?

Difference between black cod and cod:

Black cod goes by various names including sablefish, butterfish, and Alaskan cod.

Nonetheless, this fish is not necessarily black and is not even related to the cod family.

In fact, this fish resembles cod fish and it has a buttery texture which explains the various names.

According to Britannica, a black cod’s color can be either green, brown, gray, or black.

Scientifically, black cod is the only fish among the Anoplopoma genus while cod fish are among the Gadus genus.

Most cod fish are sold dried, unlike black cod which is mostly sold fresh as whole fish.

Nutritional values and health benefits of black cod:

Nutritional values:

This data counts for a serving of 6oz (170g) of raw black cod fish:

• Calories: 332
• Fat: 26g
• Protein: 23g
• Sodium: 95mg
• Cholesterol: 83mg
• A vitamin: 18%
• B1 vitamin: 14%
• B2 vitamin: 12%
• B3 vitamin: 42%
• B5 vitamin: 25%
• B6 vitamin: 30%
• B12 vitamin: 106%
• Calcium: 5%
• Magnesium: 22%
• Phosphorus: 23%
• Potassium : 13%
• Iron: 12%
• Copper: 4%
• Zinc: 5%
• Selenium : 113%

Health benefits:

Improves physical strength:

One thing this fish is known for is the rich content of fat but did you know that 13% of its weight is protein.

Just a serving of 6oz black cod offers more than 40% of the daily need in protein.

Because of that, consuming sablefish at least 2 times a week would ensure that your muscles are getting enough amino acids to grow.

Also, this fish offers a good portion of B vitamins and mostly vitamin B12 with more than 100% of the daily need per serving.

Being involved in creating hemoglobin, and B vitamins would ensure that the muscles are very well oxygenated.

Vitamin B12 is not just essential to create red blood cells but it is also involved in the process of synthesizing protein.

Since back cod contains 0g of carbohydrates, it has a low glycemic index (40), the lowest level for a fish.

Prevents age-related disease:

Probably the most nutritional difference between cod and black cod is that this last one is fattier with 33% of the daily needs in fats per serving.

This is where most people get it wrong!

Just because black cod contains a lot of fats it doesn’t mean that it raises cholesterol levels or blood pressure…

In fact, this fat in this fish is almost mainly unsaturated fats in the form of DHA and EPA omega 3 fatty acids.

For instance, a lot of research has proven that EPA prevents plaque buildup in the arteries and has a soothing effect on the blood.

On the other hand, DHA can maintain normal brain function, improves concentration, and even lower the risk of heart disease.

In addition, just a portion of black cod offers more than 100% of the daily need of one of the most powerful antioxidants and that is selenium.

Many studies confirm that selenium has a lot of health benefits that can prevent many age-related diseases including cancer, heart attacks, and mental decline…

Finally, black cod also contains monounsaturated fats such as oleic acid which can lower bad cholesterol levels and improve heart health.

Enhances the immunity:

Black cod is the richest fish in vitamin A with 18% of the daily needs in just a portion of 6 oz (170g).

This vitamin is essential for the formation of mucous and skin cells which is why it has good benefits against the common cold.

In fact, keeping the mucous membranes moist prevents bacteria from invading the body through the respiratory system and acts as a fisher net.

Also, the EPA polyunsaturated fats in this fish relieve allergy symptoms which will surely help the immune system.

Prevents the skin from drying:

Vitamin A in black cod makes the body stimulates the production of NFM (Natural Moisturizing factor) which makes the skin hydrated.

Selenium is also a powerful antioxidant in black cod and can promote good blood circulation which oxygenates the skin.

In addition, B vitamins in this fish promote a better metabolism which counters the effect of aging and lowers the risk of developing rough skin.

Finally, black cod is rich in protein and omega-3 fatty acids both necessary for the process of recovery and regenerating cells.

Good for the eyes:

Thanks to the powerful antioxidants, consuming black cod would promote the formation of mucous membranes which is good for dry eyes.

For instance, vitamin A is among the essential components of Rhodopsin, a protein present in the retina.

Consuming black cod will give you that boost in vitamin A which will ensure that you meet your daily needs.

By getting enough vitamin A from this fish, the body is less vulnerable to vision loss, night blindness, and eye strain.

Also, by getting 100% of your needs in vitamin B12 per serving of black cod you will have an improved optic nerve function which reduces eye fatigue.

The other B vitamins in this fish will ensure good blood circulation and that will also reduce the risk of eye dryness.

Other benefits of black cod:

• Promotes bone health.
• Lowers blood pressure.
• Regulates cholesterol.
• Treats fever.
• Relieves stress.
• Promotes better digestion.
• May prevent cancer.
• Reduces period cramps.
• Helps control the weight.
• Boosts metabolism.

Precautions before you consume black cod:

Consuming black cod is generally safe and most side effects appear in cases of over-consumption or in weak health individuals.

Pregnant women should avoid consuming fish in general as it can have some mercury content that could impact the growth of the fetus.

According to the FDA, women during their pregnancy should not consume more than 340g of fish per week.

In addition, parents should avoid offering black cod to their kids because it can cause behavioral or neurological disorders due to mercury.

Consuming black cod:

The best thing about this fish is that it offers a long list of possible uses as it combines well with many ingredients.

In addition, cooking black cod is so easy and even if you’re inexperienced you can cook this fish perfectly.

This is because this type of fish is full of high unsaturated fats which allows a good overcooking resistance that prevents burning the fish.

Nonetheless, you should know that the sablefish has a fairly large bone structure that needs to be removed before or after cooking.

Since sablefish contains a good amount of fats, you can grill a fillet piece without worrying about it turning dry.

To grill a tender sablefish, make sure you oil the pan just enough so that the fish doesn’t stick.

Also, “butterfish” do well in the oven as they end up being golden and buttery.

A black cod fillet is also perfect to be used in a sushi recipe as the texture of this fish is similar to that of the fancy “toro tuna”.

However, this fish is not a good choice for ceviche since the recipe seems to be more delicious using leaner fish.

Black cod with tomatoes and asparagus:

Ingredients:

• 4 chopped asparagus
• 2 tbsp of olive oil.
• 4 black cod fillets (5 ounces, 140g).
• 2 chopped onions.
• ¼ of green olives cut in halves.
• 10 cherry tomatoes cut in halves (9 ounces, 255g).
• 4 finely chopped garlic
• 2 tbsp of chopped parsley.

Preparation:

• Preheat the oven to 375°F (190°C).
• Get a tray and cover it with aluminum foil, spread 1 tbsp of olive oil evenly on the surface of the aluminum then sprinkle chopped asparagus and salt on it.
• Heat 1 tbsp of olive oil in a frying pan over medium heat, then fry the fish fillets for 1 to 2 minutes on each side until they become golden.
• Now put the golden fillets on the tray, skin side-up, and put it in the oven for 10 minutes then take it off.
• Using another frying pan, heat 1 tbsp of olive oil over medium heat then cook the chopped onions until they become soft.
• Add the cherry tomato halves, stir and let them cook until the tomatoes become soft.
• Now serve the fillets on plates wide with onion and tomato sauce then Garnish them with parsley, green olive halves, and olive oil on top, enjoy it!

Black cod with miso:

Ingredients:

• 4 black cod fillets.
• 1 chopped radish.
• A chopped green onion.
• 2 tbsp of chili paste or chili sauce.
• 1 tbsp of miso powder.
• 2 tbsp of rice vinegar.
• 1 tsp of sesame oil.
• 1 cup of green beans.
• Salt and pepper.

Preparation:

• Preheat the oven to 400°F (200°C).
• Get a bowl and mix the miso powder with chili sauce and rice vinegar then stir until they completely mix.
• Now heat sesame oil in a frying pan then grill the fillets for 2 minutes on each side until they become golden.
• In another pan, brown the chopped onion and radish with the green beans over medium heat until the onion becomes soft.
• Cover an oven tray with aluminum foil then place the fillets evenly spread and pour the miso sauce on top.
• Cook the tray in the oven for 10 minutes.
• Serve the fish fillet sided with the onion and green beans sauce, season with salt and pepper, and enjoy it with your loved ones.

Buying black cod:

In the market, you can find whole black cod or filleted and sometimes even salted and dried.

The flesh of a the fish is very delicate and doesn’t flake like salmon, Pollock, or tuna.

However, there are a few tips you need to know when you are buying black cod:

Like all seafood, the smell of a fresh sablefish must be a gentle sea smell with no strong odor of ammonia.

The flesh must look firm, white or pale yellow, and certainly not dark grey.

Because seafood is generally very vulnerable to spoilage and requires careful storage, it is always better to buy frozen products.

Based on that, it is preferable to buy frozen black cod or if it’s possible to buy this fish from fishing boats straight out of the sea.

Storing black cod:

You can store fresh black cod fish for up to 2 days in the fridge or freeze it for 6 months.

If the buttery fish is already smoked, you can keep it for 4 days in the fridge and 6 months in the freezer.

As for the dried and salted black cod, you can keep it for 7 days in the fridge and 8 months in the freezer.

Whether you are storing this fish in the fridge or the freezer, you need to make sure it’s wrapped tightly preferably in its packaging.

You can wrap them in an airtight freezing bag or in plastic foil where you leave no room for the fish to be in contact with air.

Once you thaw frozen black cod, you can’t freeze it again and you better consume it fully if there are leftovers you should just throw them away.