Fish, cod, baked or broiled, coated
Common food
Photo: Wikipedia
Baked or broiled coated cod is a lean, flaky white fish with a mild, sweet flavor and a satisfyingly crisp exterior from its breadcrumb or batter coating. Its high protein content (17.29g per 100g) and low fat (5.28g) make it a staple for health-conscious diners, while the coating adds a comforting, golden-brown crunch. The dish is light yet filling, offering a delicate balance of textures that appeals to both seafood lovers and those new to fish.
Calorie split: 47% protein · 21% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, non-fishy taste that pairs well with a variety of sauces and sides, from tartar sauce to roasted vegetables. The crispy coating adds a satisfying crunch that elevates the simple fish into a comforting, crowd-pleasing meal.
⚠️ Watch-outs & how to enjoy it better
The coating can add extra carbs and sodium, which may concern those monitoring blood sugar or salt intake. To counteract this, opt for a light, whole-grain breading and pair the dish with fiber-rich vegetables or a side salad to slow digestion and balance the meal.
Key benefits
- High in lean protein for muscle maintenance and satiety
- Low in fat, making it a heart-healthy choice
- Rich in essential nutrients like selenium and vitamin B12
- Quick to prepare, ideal for weeknight meals
- Versatile base for various seasonings and sides
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cod was once so abundant in the North Atlantic that it was used as currency in colonial America, with a codfish appearing on the Massachusetts state seal.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 152 kcal |
| Protein | 17.3 g |
| Total lipid (fat) | 5.3 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.14 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 310 mg |
| Potassium, K | 263 mg |
| Sodium, Na | 377 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 26.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 23.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 73.0 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 0.76 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.10 g |
| Cholesterol | 57.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I keep the coating crispy when baking?
Preheat your oven to 425°F (220°C) and place the cod on a wire rack over a baking sheet to allow air circulation. Avoid overcrowding the pan, and use a light coating of oil or cooking spray to help the breadcrumbs brown evenly.
Is coated cod suitable for a low-carb diet?
The coating adds carbs, so for a low-carb option, use almond flour or crushed pork rinds instead of breadcrumbs. Alternatively, bake or broil the cod without any coating to keep it carb-free.
Can I freeze coated cod before cooking?
Yes, you can freeze it for up to 3 months. Place the coated cod on a baking sheet to freeze individually, then transfer to a freezer bag. Cook from frozen, adding a few extra minutes to the baking time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.52 kcal/g · 45% calories from protein · 0.3 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.