Cod (salt water) is a highly popular, versatile white fish renowned for its mild, delicate flavour and firm, flaky texture.

Often referred to as the "least fishiest fish" due to its low oil content, it is an ideal choice for those who are wary of strong-tasting seafood.

History and Origin of Cod Fishes in Australia

Imported European Cod

The history of European Cod is deeply intertwined with the development of modern capitalism, global trade networks, and European expansion, serving as a foundational commodity that bridged the medieval and modern worlds.

For over 600 years, the pursuit of this abundant, storable fish shaped economies from the Arctic to Africa, fuelled the slave trade in the Caribbean, and created "codfish aristocracies" in New England.

Native Australian Freshwater Cod (Murray Cod)

The Murray Cod (Maccullochella peelii) is Australia's largest freshwater fish, endemic to the Murray-Darling Basin, with a history spanning thousands of years as a vital Indigenous food source and a significant cultural icon. Known to First Nations people by names like Goodoo, they are central to creation stories.

European settlers heavily fished them starting in the 1850s, causing dramatic population declines by the 1960s, leading to strict conservation, aquaculture, and restocking programs today.

Murray Cod is Australia's premier freshwater fish, celebrated for its mild, delicate taste, low oiliness, and moist, succulent, firm white flesh.

Farmed Murray Cod is the most sustainable and available form, often used in high-end cuisine. It is highly versatile and maintains its texture during various cooking methods.

Murray Cod Cooking Methods

Pan-Frying: Provides crispy skin. Pan-sear skin-side down for 3–4 minutes until firm, then flip and baste with butter and herbs.

Baking: Best at 170 – 180C for 10–12 minutes with seasonings.

Steaming: Perfect for Chinese-style preparations with soy, ginger, and sesame oil.

BBQ/Grilling: Ideal for whole fish, often served with salsa verde. Lemon pepper added, is also a favourite when grilling this fish cut into steaks.

Deep-Frying/Battering: A classic method, suitable for fillets.

Local indigenous peoples: Many local indigenous people prefer this fish baked on the coals or thrown on the fire many will say.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – National Institutes of Health USA

High quality lean protein - Cod is highly regarded as a premier source of high-quality, lean protein, offering a nutrient-dense profile that supports muscle maintenance and metabolic health without excess calories or fat. As a white-fleshed fish, it is particularly suitable for weight management and heart-healthy diets. 

Promotes heart health - Cod is a highly nutritious, lean white fish that promotes heart health by providing omega-3 fatty acids (EPA and DHA), which help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. As a low-fat, low-calorie protein source, it supports healthy cholesterol levels and is recognized for its cardiovascular benefits. 

Low in calories and fat - Cod is an exceptionally healthy, nutrient-dense white fish, perfect for weight management due to being very low in calories (approx. 100 per 100g) and fat (1g per 100g) while providing high-quality protein. It is rich in vitamins B12 and B6, selenium, iodine, and phosphorus, which support metabolism, heart health, and brain function. 

Rich in vitamins - Cod is a highly nutritious, low-fat white fish packed with essential vitamins, particularly B12 for nerve/blood health and, in its liver oil, vitamins A and D for immune and bone support. It offers high-quality protein (approx. 25g/6oz serving), selenium, and phosphorus, while being low in calories and mercury. It supports heart health and cognitive function. 

Beneficial for thyroid health - Cod is highly beneficial for thyroid health, primarily due to its high concentration of iodine and selenium, which are essential for producing and regulating thyroid hormones. A 100g serving of cod provides a significant portion of the daily iodine requirement, helping to maintain proper metabolic function and prevent conditions like goiters and hypothyroidism. 

Supports metabolism - Cod fish significantly supports metabolic health, acting as a low-calorie, high-protein food that helps regulate blood sugar, reduces nonesterified fatty acids, and improves cholesterol levels (lower LDL, higher HDL). Its high protein content aids weight management, while iodine and selenium support thyroid function. 

Brain function and mental health - Cod fish and particularly cod liver oil offer significant health benefits for brain function and mental health, primarily due to their high concentration of omega-3 fatty acids (DHA and EPA), vitamin D, and selenium. These nutrients are crucial for maintaining brain structure, improving cognitive performance, and reducing symptoms of mental health conditions like depression and anxiety.

Provides essential nutrients - Cod is a highly nutritious, low-fat white fish packed with high-quality protein, essential selenium, iodine, and vitamin B12, making it ideal for heart health, weight management, and improved cognitive function. It provides significant omega-3 fatty acids, which reduce inflammation, and helps support strong bones and immune function. 

Bone and muscle health - Cod, both as a fish and as cod liver oil, offers significant health benefits for bone and muscle health due to its high-quality protein content and high concentrations of essential nutrients like Vitamin D, phosphorus, and selenium. It is considered a lean source of protein, making it excellent for muscle maintenance without excessive calorie intake. 

Very low mercury levels - Cod is an excellent, nutrient-dense, low-fat, and low-calorie lean protein source with very low mercury levels, making it safe for regular consumption, including for pregnant women. It is a rich source of selenium, vitamin B12, and omega-3 fatty acids, promoting heart health, cognitive function, and weight management.

Cod – From Wikipedia, the free encyclopedia

Share