Binomial name: Parapercis colias
Species: P. colias
Enchelyopus colias Forster, 1801
Common Names: Blue cod,Boston blue cod, New Zealand cod, Sand perch and patutuki
Habitat:Blue cod is exclusively found in New Zealand in shallow waters around the rocky coasts to a depth of 150 m, though it is far more common south of Cook Strait.
Blue cod is bluish green to blue-black above with white toward the belly. Large examples are usually greenish blue in colour, while smaller ones are blotched in varying shades of brown. An adult may grow to 60 cm in length and weigh from 1.0 to 3.0 kg. It feeds mainly on small fish and crabs. Blue cod is territorial. Spawning takes place in southern spring. Blue cod can also change sex from female to male.
Blue cod are caught mainly in winter (from April to September) around southern New Zealand and the Chatham Islands. They are also found in the Marlborough Sounds, Cook Strait, and off Wanganui. Most are caught in cod pots.
It is an important recreational species in the South Island and is commercially harvested. Blue cod populations are managed under New Zealand’s fisheries quota management system, although are becoming scarce in some small areas due to fishing pressure. Annual catch range is between 2,000 and 2,500 tonnes.
Cod contains several important nutrients your body needs.
The nutrition information listed below pertains to Atlantic and Pacific cod. Keep in mind that the exact nutrient content of fish labeled “cod” can vary, as some may be different species entirely.
High in Lean Protein:
Cod is high in protein but low in calories, fat, and carbs.
A 3-ounce (85-gram) serving of cooked Atlantic cod has only 90 calories and around 1 gram of fat. However, it is packed with 19 grams of protein (3Trusted Source).
Similarly, the same serving size of cooked Pacific cod provides about 85 calories, less than 1 gram of fat, and 20 grams of protein.
A Good Source of Some B Vitamins:
B vitamins have many essential functions in your body, including metabolizing nutrients and releasing energy from food (4Trusted Source).
Both Atlantic and Pacific cod are good sources of several B vitamins.
One 3-ounce (85-gram) serving of cooked cod provides over 30% of the Reference Daily Intake (RDI) for vitamin B12 for adults.
In addition to other vital functions, vitamin B12 helps form red blood cells and DNA .
What’s more, these fish are good sources of vitamin B6 and niacin — both of which are necessary for hundreds of significant chemical reactions in our body
Rich in Phosphorus and Selenium:
In addition to its vitamin content, cod provides several important minerals, including phosphorus and selenium.
Phosphorus is a critical component of bones and teeth. It also plays a role in the proper function of some B vitamins .
Meanwhile, selenium helps make and protect your DNA .
Cod contains approximately 20% or more of the RDI for phosphorus in a 3-ounce (85-gram) serving.
This fish is an especially good source of selenium, too, with a single 3-ounce (85-gram) serving often giving 40% or more of the RDI for adults.
Thus, cod goes a long way to fulfilling our mineral requirements.
Potential Health Benefits:
There are several potential benefits of adding cod to your diet.
May Promote Heart Health and a Healthy Weight:
Fish consumption is associated with a variety of health benefits, including lower heart disease risk and brain function support (11Trusted Source, 12Trusted Source, 13Trusted Source).
However, it is important to note that cod and other lean fish are lower in omega-3 fatty acids than fatty fish like salmon (3Trusted Source).
These fats are presumed responsible for many health benefits.
Nonetheless, cod is nutrient-dense, meaning that it contains many beneficial nutrients in relatively few calories. Thus, lean fish like cod can still promote good health and may even be weight-loss-friendly (14Trusted Source, 15Trusted Source).
As mentioned previously, cod is also a good source of high-quality protein (3Trusted Source, 16Trusted Source).
Low in Mercury:
One potential health concern associated with fish consumption is mercury exposure.
Water sources can be contaminated with mercury, a toxic heavy metal, that accumulates in fish. When humans eat these fish, the mercury can lead to health problems .
In severe cases, mercury poisoning in humans can result in brain damage, which may be especially concerning in nursing or pregnant women because of potential harm to the developing child .
In fish, the highest levels of mercury are often found in species that have longer lifespans and are relatively high on the food chain.
Fish with the highest mercury content include shark, swordfish, king mackerel, tilefish, orange roughy, and marlin. Common fish like tuna, halibut, and bass also contain mercury.
Cod is lower in mercury than these fish, making it a better choice for those looking to avoid toxins (19Trusted Source).
Cod Liver Oil:
Some cod byproducts are utilized in dietary supplements. The most popular of these is cod liver oil.
Cod liver oil is an excellent source of vitamin D and gives higher concentrations of omega-3 fatty acids than cod filets.
Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.