If you're trying new fish recipes at home, you've surely come across cod dishes. The tricky thing about cod, however, is that some recipes call for cod loins while others call for cod fillets. What's the difference or are they the same thing?
The main difference between a cod loin and a code fillet is the cut. Cod loin is cut from the thickest part of the fillet. It's also considered to be the most juicy and delicious cut of the fish. But that's not all that sets these two cuts of fish apart.
Here's everything you need to know about the differences between a cod loin and a cod fillet. Let's dive in!
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What is Cod?
Cod is a popular and widely consumed fish that's known for its mild flavor and versatility in the kitchen. Atlantic cod is consumed in the United Kingdom and found in the cooler waters of the North Atlantic Ocean. Some find this type of cod to be a bit sweeter in taste. Pacific cod, as the name implies, is found in the Pacific Ocean along the coast of North America, Russia, and Asia.
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Because this fish is easy to find and catch, it's often used in fish and chips recipes. It can also be easily baked, broiled, grilled, or battered and fried. When prepared, it's known for its white and flaky appearance. Additionally, you'll find many different cuts of cod, but the two most popular are loin and fillet.
What is a Cod Loin?
As mentioned, a cod loin is cut from the thickest part of the fish. This cut is short and fat whereas a fillet is long and thin. This cut is also moist and holds lots of flavor. Many consider this the premium cut of cod.
What is a Cod Fillet?
A cod fillet is cut from the side of the fish and doesn't have bones. It's usually a thinner cut that's simple and easy to cook. The fillet is also the most common and well-known cut when it comes to fish butchery. You'll likely find fillets of many different types of fish at your local grocery store.
History of Cod
Cod is a fish whose history predates European settlers. In fact, Indigenous peoples fished cod for food long before the Pilgrims arrived and before “Cape Cod” received its name after the fish. Also, according to ThoughtCo.com, the British were hunting cod in the 1600s in hopes of making a profit from the fish.
Over time, cod became overfished, meaning, the species was beginning to deplete due to its large demand and how much it was fished. Once regulations were put into place in the 1970s to avoid overfishing, cod levels have largely gone back to target levels. To this day, however, cod fishermen face strict regulations when it comes to harvesting the fish. For this reason, you may find many fish items on the market that use other types of white, flaky fish in their recipes.
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Cod Loin vs. Fillet: What are the Differences?
While both a cod loin and a cod fillet come from the same fish, their similarities end there. Here are 3 key differences between the loin and fillet.
Cut
Cod loin is cut from the thickest portion of the fillet and begins behind the head down to the dorsal fin. No part of the tail or belly is included in the loin. This cut also comes from larger fish so there's enough room to gather a thicker cut of meat.
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A fillet, on the other hand, is a vertical cut that begins at the backbone and works toward the belly of the fish. Because it's a thinner cut, it's an easy one to obtain from smaller cod.
Flavor
In general, cod loins are seen as the most flavorful cut of the fish. Its thick, juicy cut is meatier and can handle different cooking methods. Cod fillets, however, are thinner and while easier to cook, don't hold as much flavor as the loin.
Cooking Methods
In general, no matter the cut, cod is a versatile fish that can be cooked in various ways. However, because a cod loin is thicker and meatier, it holds up best for grilling or roasting. You can also try searing your loin on a skillet before roasting it in the oven to finish the cooking process.
Cod fillets are thinner and therefore prepare best when baked or fried. Many fillets are used for fish and chip recipes, so they're battered before being deep fried.
Cod Loin vs. Fillet: Nutrional Value
Cod is known to be a healthy source of protein and omega-3 fatty acids. It's also lower in calories and fat than many other foods. Additionally, because both the loin and the fillet are cut from the same fish, they hold the same nutritional value. Here's a quick glance at the details:
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Health Benefits of Cod
Whether you choose to cook or consume the cod loin or the fillet, the fish itself has many health benefits. Cod is known as a good source of healthy fats, minerals, and vitamins like B12, Niacin, and Iodine. WebMD states that these sources can result in health benefits like:
- Lower cholesterol
- Blood pressure regulation
- Lower risk of heart disease
- Healthy brain function
Cod is also known to help your immune system function as well as your skin and hair. And, unlike many other types of fish like tuna, cod is relatively low in mercury, making it a healthier choice that can be eaten more often.
Keep in mind, however, that cod still needs to be fully cooked before consumption. The USDA recommends all fish be cooked to an internal temperature of 145°F for safety reasons.
How to Prepare Cod
As mentioned, cod is extremely versatile to prepare. Its mild flavor also makes it a great base to build flavors on.
When baking, preheat your oven to 375°F. Line your pan with parchment paper, then simply season your fish with salt and pepper. Once the oven is preheated, bake your fish for about 12 to 15 minutes, depending on the thickness. You can also use a meat thermometer to check the internal temperature before removing it from the oven.
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Cod is also a great fish to use in recipes like fish tacos and fish and chips. It also holds up well to delicious marinades and dressings.
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Best Substitutes for Cod
If you're in a pinch or simply want to try something different, cod can be easily substituted for other white, flaky fish. Best substitutes include:
- Pollock: Alaskan pollock is routinely substituted for cod when it comes to fish and chips or fish sticks. This is largely due to the restrictions on cod fishing.
- Haddock: This fish also has a mild flavor and is the most commonly used substitute for cod.
- Tilapia: This fish is also similar to cod in flavor and texture, but it's not as lean as cod.
- Catfish: Its texture is similar to cod, but keep in mind that it has a more distinctive flavor.
When choosing a substitute for cod, keep in mind what's available to you and the cost. You may also want to consider the nutritional value of your substitute and the environmental impact.
Final Thoughts
While both cod loins and cod fillets come from the same fish, they are different cuts that have slightly different flavors. However, either cut is a healthy choice that can be easy to prepare with its mild taste. Cod loins are perfect for roasting or grilling while fillets work well when deep-fried or baked. Whichever cut you choose, you're sure to be in for a delicious meal!
The image featured at the top of this post is ©Jacek Chabraszewski/Shutterstock.com.