T &J Seafoods

26 Elm Street

Kitchener, ON

1425 Weber St. E.

Kitchener, ON
(now open!)

Ph: 519-578-3080

Mon-Sat: 9am - 6pm
(Sunday - closed)


Tastes Like:

Cod Fish has a lean mild flavour and slightly sweet taste with a delicate flakey texture. It has large flakes and a tender-firm texture. It is a favourite fish amoungst adults and children alike as it is known to be unfishy tasting. Cod can be baked, broiled, sautéed, or steamed.

Looks Like:

Cod are greenish-brown to gray on their sides and back, with a lighter underside. They have a light line that runs along their side. Its snout is rounded on top, and the tail is almost squared. They have an obvious whisker from their chin, giving them a catfish-like appearance.

Cod tends to have thicker fillets. Their flesh is an opaque white color when raw and remains white after cooking.

Health Benefits:

Cod fish is very healthy as it has a high amount of omega-3 and omega-6 fatty acids, vitamin A, vitamin D, and vitamin E. It is also rich in vitamins B12 and B6, niacin, as well as vitamins E, A, and C. It is a good source of phosphorus, potassium, selenium, and other trace minerals. Cod is a good alternative to meat and is packed with healthy proteins.


T&J Seafoods carry Cod all year long and is available at both of our stores.

Cod on a bed of ice

How To Cook Cod:

Cod is a great meal idea, not only due to its nutritional qualities, but also because its fillets are thin so it cooks in practically no time.   In our fast paced world, this is a good thing.  So, we’ve put together a list of simple ways to cook Cod that takes the fuss out of eating healthy. 

1. Baked: Preheat oven to 400°F . Arrange the cod fillets in baking tray. Drizzle olive oil (We recommend Ralo) onto the fish, follow by lemon juice, salt and pepper. Bake for about 12-14 minutes or until the fish feel slightly firm when gently pressed with your finger.

2. Broiled:  Season and oil your Cod peices. Broil the cod on the top rack of the oven, about 4 inches away from the heat source. Depending on the thickness of the filet will determine the length of time to cook fully through. The thicker the cut of Cod the longer it will take. Thin pieces will take about 6 minutes.

3. Grilled:  Clean and then lightly oil the grate of your grill. Set it to medium to medium-high heat and place rainbow trout on the grate. Cook for three minutes on one side and then flip it over very carefully –trout fillets are very thin and delicate– to cook on the other side for an additional three minutes.

4. Pan Fried:  Heat your pan to medium-high heat. Add a light drizzle of olive oil (we recommend Ralo Olive Oil which we carry in our store). While that is heating, lightly coat  the cod fillets in some well-seasoned flour. Cook for 4-5 mins until the edges start to colour. Turn the fish over and cook for a further 3-4 mins.

5. Poached:  Poaching cod is one of the best ways to show off the flaky flesh of this much-loved fish; the gentle cooking technique helps to keep the flesh moist and succulent while also retaining as many of the fish’s nutrients as possible.

Pour the milk into a wide-bottomed pan and season with salt. Place over a low heat and warm the milk to a gentle simmer. Place the cod in the milk and cook for 5–8 minutes depending on the thickness of the fish.  Remove the fish from the milk to serve. 

We advise you season your pieces of cod with salt then place them in the fridge for 30 minutes before poaching. This firms up the flesh of the fish, making it less likely to fall apart while poaching. If salting, make sure that you wash the seasoning off the fish thoroughly before poaching.

The milk can be substituted for fish stock, coconut milk, tomato broth or a white wine sauce, so you can tailor the poaching liquid to the dish you’re planning to make.

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