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Cooking Bar Cod | Recipes for Rock Cod or Grouper


The flesh of Rock Cod or Grouper is white, flaky, and tender. The taste is slightly sweet and mild with a somewhat fishy taste and odor. The fish contains very little fat, so it is a healthy meal choice. It is delicious when fried, but is also popular smoked or in sushi dishes.



Cooking Bar Cod | Rockcod | Grouper:

A common type of saltwater fish that has flaky white meat and a mild taste. It is one of the most popular types of fish and is used in many processed fish products, such as fish sticks or fish cakes. It is also a variety of fish that is often blended with other types of white fish to produce the fish stick products or other food items containing fish. Haddock and hake make good substitutions for cod.

Popular for their low oiliness and juicy, thick flakes, rockcods are worth experimenting with for hearty menu items. They are especially good fried, barbecued or steamed as fillets or steaks. Grilled rockcod steaks are excellent served with pepperonata or tapenade.

The flesh of this fish is white, flaky, and tender. The taste is slightly sweet and mild with a somewhat fishy taste and odor. The fish contains very little fat, so it is a healthy meal choice. It is delicious when fried, but is also popular smoked or in sushi dishes.

Rockcods are medium-priced finfish. Larger rockcods command higher prices.

Recovery Rate
Fillets: 47% from whole rockcod (gilled and gutted)

Microwave Cooking Times for Fish
- Fish fillets – 5 minutes per 500g on medium-high, +50 seconds more for thicker fillets, or until flesh flakes
- Whole fish - Large – 6 minutes/750g on medium
- Whole fish – Small – 3-4 minutes on medium

Colour of raw fillet: White.
Texture: Large soft to firm flakes.
Fat Content: Low.
Flavour: Sweet to mild, fishy flavour.

 

 

Nutritional Information
For every 100 grams raw product
for Reef Cod fillet.

Kilojoules n/a
Cholesterol 27 mg
Sodium n/a
Total fat (oil) 0.6 g
Saturated fat 35% of total fat
Monounsaturated fat 16% of total fat
Polyunsaturated fat 49% of total fat
Omega-3, EPA 13 mg
Omega-3, DHA 152 mg
Omega-6, AA 25 mg

RECIPES FOR COD, ROCKCOD, GROUPER:

Codfish with Lima Beans - Poached cod with sauté onion and garlic, tomatoes

Golden Smoked Cod - Baked poached cod with olives and sauté potatoes and bacon.

Cod and Butter - Baked cod with butter and shallots

COD RECIPES - Sea-Ex seafood recipe section

 

 

 
       
recipe: Panko Crusted Cod recipe: Cod Florentine recipe: Spanish Salt Cod Fritters recipe: Wild Alaska Tamarind Cod
Panko Crusted Cod Cod Florentine Spanish Salt Cod Fritters Wild Alaska Tamarind Cod
       


 

 

See Also:
Bar Cod or Banded Rock Cod (Epinephelus ergastularius) Photographs and Information
Catching Bar Cod | Fishing for Banded Rock Cod
Cooking Bar Cod | Recipes for Rock Cod or Grouper
Commercial Fishery for Bar Cod or Banded Rock Cod (Epinephelus ergastularius)

 


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