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Enjoy blue cod, the ‘soft touch seafood’, this April

Enjoy blue cod, the ‘soft touch seafood’, this April

A superbly cooked piece of white fish is simply delicious - especially when it’s a piece of mild, succulent and sweet blue cod, April’s Fish of the Month.

Blue cod’s delicate texture gives it that ‘melt in your mouth’ experience. It is a highly accommodating fish, great for trying in new recipes, with a flavour that shines through. You will often see it featured in restaurants because of its versatility and stunning taste.

Blue cod is ‘the fish that fits any occasion'. It can be cooked in many ways including smoked, steamed, baked and fried. It can also be used in a soup or chowder if desired. Its large, white fillets hold the promise of a memorable meal. Why not try it in our feature recipe Blue cod with Karengo Salsa? The Karengo Fronds used in the recipe are bite-size pieces of seaweed grown right here in New Zealand.

Like a lot of seafood, blue cod is low in saturated fat. It is also a good source of phosphorus, which plays an important role assisting in building strong bones and teeth and in the conversion of food into energy. Blue cod is also a good source of vitamin B12 (which is important for healthy blood and nerves) and selenium (which helps to regulate blood pressure and keep our immune system healthy) and is a source of niacin, iodine and magnesium.

Blue cod has a strong South Island connection and are common from Cook Strait south, and around the Chatham Islands. While its availability increases from autumn to winter, it can be purchased year-round at many seafood retailers.

More on the best ways to enjoy blue cod, and the Fish of the Month resources, can be found at


• New Zealand Food Composition Database
• Australia New Zealand Food Standards Code
• The New Zealand Heart Foundation’s Fish, Fish Oils and Heart Health Report, November 2012.

About Fish of the Month

Fish of the Month is a promotional programme managed by Seafood New Zealand which focusses on one seafood species per month, providing key information on taste, texture, nutrition and sustainability of the seafood species in New Zealand

Seafood New Zealand is the national body representing industry at a national and international level and adding value by promoting New Zealand seafood and its sustainable harvest, building public awareness of the health and nutritional benefits of seafood, as well as delivering science and policy support for its members.

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