Black cod, also known as sablefish, is a fish that is found in the northern Pacific Ocean. It is a popular fish for consumption due to its rich, buttery flavor and tender texture. However, many people wonder whether eating black cod is healthy.
Nutritional profile of black cod
Black cod is rich in many nutrients that are beneficial for health. A 3 ounce serving of cooked black cod contains:
| Nutrient | Amount |
|---|---|
| Calories | 117 |
| Protein | 17g |
| Total fat | 4g |
| Saturated fat | 1g |
| Omega-3 fatty acids | 1.4g |
| Sodium | 58mg |
| Potassium | 333mg |
| Selenium | 47mcg |
| Vitamin B12 | 1.2mcg |
As you can see, black cod is high in protein, while being low in calories, fat, and sodium. It is an excellent source of omega-3 fatty acids, providing over 100% of the daily recommended intake in a 3 ounce serving. Black cod also contains good amounts of potassium, selenium, and vitamin B12.
Benefits of nutrients in black cod
The nutritional profile of black cod indicates that it provides many health benefits:
High quality protein
The protein in black cod is highly bioavailable, meaning the body can easily digest and assimilate it. Protein plays crucial roles in building muscle mass, supporting neurological function, and keeping you feeling full between meals.
Omega-3 fatty acids
Black cod is one of the richest sources of beneficial omega-3 fats like EPA and DHA. Omega-3s have been shown to reduce inflammation, lower triglycerides, improve heart health, and support brain function.
Selenium
Selenium is an important mineral that acts as an antioxidant to protect against cell damage. It also plays roles in thyroid hormone metabolism, DNA production, and immune system function.
Vitamin B12
Also called cobalamin, vitamin B12 aids in red blood cell formation, neurological function, and DNA synthesis. Low levels of B12 can lead to anemia and cognitive decline.
Potassium
An essential mineral, potassium is important for blood pressure control, muscle contractions, nerve transmission, and water balance in the body.
Potential benefits of eating black cod
Research studies have found that eating black cod may provide many benefits:
Heart health
Multiple studies show that consuming fish high in omega-3s, like black cod, reduces risk factors for heart disease like high triglycerides and blood pressure (1, 2). The anti-inflammatory effects of omega-3 fats are likely responsible for these benefits.
Brain function
The omega-3 fats, protein, vitamin B12, and selenium in black cod support neurological health. Eating fish has been associated with reduced risk of cognitive decline, Alzheimer’s disease, and dementia (3).
Mental health
Given its nutrient profile, black cod may also boost mood and protect mental health. Increased fish consumption has been linked to lower incidence of depression and bipolar disorder (4).
Eye health
The omega-3s in black cod provide nutrients critical for eye development and protection against macular degeneration, a common cause of blindness as you age (5).
Reduced inflammation
Chronic inflammation is at the root of many diseases. Eating omega-3 rich fish like black cod gives your body healthy fats to help reduce inflammation (6).
Healthy weight maintenance
Protein rich foods like black cod can increase satiety, helping you eat fewer calories overall. Replacing high-calorie meats with fish is associated with easier weight loss (7).
Better pregnancy outcomes
During pregnancy and breastfeeding, omega-3 fats support fetal brain development and may reduce risk of premature delivery. Higher fish intake is linked to increased birth weight and length (8).
Improved quality of life
Given the wide array of benefits above, regularly eating black cod can help you feel and function at your best as you age. It may improve longevity and quality of life (9).
Potential concerns about eating black cod
There are a few potential downsides to consider regarding black cod consumption:
Mercury and other pollutants
As a larger, long-lived fish, black cod can accumulate traces of mercury and other environmental contaminants. But amounts are generally low, and the benefits of eating fish outweigh potential risks (10).
Sustainability
Some black cod fisheries are well-managed, but there is a risk of overfishing given its high demand. Choosing sustainably caught black cod helps ensure future supply (11).
Allergies
Like all seafood, black cod can cause allergic reactions in those with specific allergies to fish. Symptoms like hives, itching, and swelling may occur after eating it.
Bone fragments
Black cod bones are soft and fine compared to other fish. Thorough cooking helps break these small bones down into edible fragments.
High cost
As a luxury fish, black cod tends to cost more than many other seafood options per pound. But you can still enjoy the benefits by using it judiciously along with more budget-friendly fish in your diet.
Who should not eat black cod?
Most people can safely eat black cod in moderation as part of a healthy diet. But some individuals should exercise caution with black cod intake:
Pregnant & breastfeeding women
To limit mercury exposure, it’s recommended that pregnant and breastfeeding women consume no more than 2-3 servings of low mercury fish like black cod per week (12).
Children
Children are also at higher risk for mercury accumulation, so intake should be limited to 2-3 servings per week at most (12).
People with fish allergies
Those with known allergies to black cod or other fish should avoid consuming it as it could trigger an allergic reaction.
People taking blood thinners
Black cod contains vitamin K, which plays a role in blood clotting. People on blood thinners like Coumadin should keep vitamin K intake consistent by limiting or avoiding black cod (13).
How much black cod per week is healthy?
When it comes to fish intake, moderation is key to reap benefits while minimizing potential downsides like exposure to pollutants. Here are some healthy guidelines for black cod consumption per week:
2-3 servings per week
For most adults, enjoying 2-3 servings (about 6-9 oz) of black cod per week is recommended as safe and healthy, providing excellent nutrition without risk of excessive contaminants.
1-2 servings for children
For children and adolescents, 1-2 average servings of black cod per week (about 3-6 oz) is adequate. Serving sizes should be smaller for younger kids.
1 serving for pregnant/breastfeeding women
Pregnant or breastfeeding moms should limit black cod intake to just 1 serving per week (about 3 oz) due to increased mercury sensitivity.
Avoid daily servings
Since larger fish like black cod accumulate more mercury over their lifespan, it’s best to avoid having servings daily. Vary your seafood choices and prepare black cod only occasionally to be safe.
Tips for choosing and preparing black cod
Here are some tips for selecting and cooking black cod to maximize nutrition and safety:
Check for sustainability
Look for responsibly harvested black cod certified by organizations like the Marine Stewardship Council to support healthy oceans.
Buy fresh or frozen
Purchase thick, firm black cod fillets that smell ocean fresh, not fishy. Opt for frozen when it’s not in season locally.
Cook thoroughly
Cook black cod to 145°F/63°C internally to kill any potential bacteria or parasites present. Baking, broiling, or grilling allows fat to drain away.
Watch portion sizes
Stick to recommended servings of 6 oz or less per meal for adults. Measure 3 oz portions for children.
Limit breading/batter
Avoid adding high calorie, refined carbs by breading or frying black cod. Use healthier cooking methods to maximize nutrition.
Include often in a varied diet
Incorporate black cod regularly as part of a diverse seafood intake for overall health. Vary your fish choices to maximize nutrients and minimize contaminants.
Healthy black cod recipes
Here are some delicious, nutritious recipes for enjoying black cod:
Miso glazed black cod
This Japanese-inspired dish features black cod marinated in a sweet and savory miso sauce then roasted. Simple to make yet elegant.
Black cod poached in ginger broth
Poaching gently cooks the black cod in a light ginger and scallion broth infusing it with flavor. Served over brown rice or greens.
Baked black cod with chermoula
Chermoula sauce adds incredible flavor to baked black cod. Made with parsley, cilantro, garlic, oil, and lemon.
Black cod tacos with jalapeno slaw
Give fish tacos a twist by using black cod versus a white fish and top with crunchy cabbage jalapeno slaw.
Grilled black cod with mango salsa
A sweet and tropical spin, the richness of the grilled black cod pairs perfectly with a fresh mango salsa.
Conclusion
Black cod is a nutritious and delicious fish that can offer many benefits when included regularly as part of a varied seafood intake. It is rich in protein and omega-3 fats while being low in mercury and other pollutants. For most people, eating 2-3 servings of black cod per week can promote heart and brain health, fight inflammation, and support healthy aging. But it’s best for children, pregnant women, and those taking blood thinners to limit intake to 1-2 servings weekly. Sustainably caught black cod should be cooked thoroughly to a safe temperature and enjoyed as part of diverse seafood choices for optimal nutrition and health.
