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Tag Archives: No Sugar or Oil

My First Marinated Atlantic Cod Fillets. No Salt, No Sugar or Oil


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Atlantic Cod Fillet 8 oz (220 gr) Nutrition Facts:

Calories – 189, Sodium – 112 mg, Total Fat – 2 g, Potassium – 936 mg, Saturated – 0 g, Total Carbs – 0 g, Polyunsaturated – 1 g, Dietary Fibre – 0 g, Monounsaturated – 0 g, Sugars – 0 g, Trans – 0 g, Protein – 41 g, Cholesterol – 99 mg, Vitamin A – 2%, Calcium – 4%, Vitamin C – 4%, Iron – 4%.

It’s not surprising that the words “cod” and “cold” are so similar, just differing by one letter. It’s not surprising since cod need the cold. They need to live in deep, arctic temperature water to grow, reproduce and survive.

Like other fish, in addition to being consumed fresh, preservation techniques such as salting, smoking and drying were used to preserve the cod. This allowed it to be easily transported and stored and made it one of the most commercially important fishes.

Cod is an excellent source of vitamin B 12, selenium, phosphorus and protein. It is also a very good source of choline as well as a good source of niacin, potassium, vitamin B 6, molybdenum, pantheistic acid and omega-3 fatty acids.

Choline in 100g Cod

3 oz (85g)

1 fillet (90g)

79.7mg (14% AI)

67.8mg (12% AI)

71mg (13% AI)

How to marinade Cod:

Before marinade, fish must be frozen. After defrosting, take the skin off and cut it into tiny pieces. 


  • 2 – 3 lemons (the juice)

  • 8 – 10 small pieces ginger 

  • 3 cloves garlic 

  • 1 table spoon horseradish 

  • Cayenne pepper powder (not much)

Place the dish in the fridge for at least 12 hours. When I tried it, the marinated fish was just delicious.