I am really enjoying these wild alaskan pacific frozen cod filets I got from costco. What is the omega-3 content in these like? Is this a good choice to eat for dinner 3-4 nights per week? Is this a very nutritious fish?
According to NutritionData (http://nutritiondata.self.com/) raw Pacific cod has 188 mg of omega-3 fatty acids per 3 ounces (85 g).
In case you worry about contamination with mercury or polychlorinated biphenyls, I've never seen a case of those in 30 years of medical practice. But do your own research. At the volumes of fish you mention, I don't worry about it myself.
NutritionData is a good source for nutrient content. I believe they use the USDA database, which you can also access online directly.
FYI, here is a great resource to find Seafood Recommendations for sustainability from The Monterey Bay Aquarium Seafood Watch program; http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx?c=ln
Here's the USDA link:
Cod is almost devoid of fat of any kind. 100g cooked cod contains 0.5g total fat, while the same portion of cooked chinook salmon contains 13g fat. When I eat cod - fresh or dried/rehydrated as lutefisk - I slather it with melted butter and black pepper. Otherwise it is pretty flavorless.
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