Cod Alternatives: The 12 Best Substitutes

As a Certified Health Coach specializing in nutrition, many of my clients ask about types of fish and their alternatives. Even though cod is healthy, there is a few reasons why someone would want to find alternatives. Therefore, what fish are similar to cod?

The following are the best cod alternatives:

1. Black cod
2. Pollock
3. Haddock
4. Halibut
5. Grouper
6. Tilapia
7. Silver Hake
8. Striped bass
9. Mahi mahi
10. Gurnard
11. Whiting
12. Monkfish

This article will list each one and compare their tastes, textures and cooking methods. In addition, I’ll examine and include a side-by-side comparison of their nutrients.

In addition to coaching clients about them, I’ve purchased, researched and used the alternatives in this article prior to, during and after writing this article.

Cod Alternatives

1. Black Cod

Black cod is another name for sablefish but is not part of the cod fish family.

Why black cod is a good replacement for cod:

• Black cod provides more omega-3 fatty acids and B vitamins.
• It has a white flesh and black outside.
• Black cod may add more buttery flavor.
• It’s easy to find similar size fillets.
• Even though it contains more mercury it’s still listed as a good mercury choice.

Cooking comparison:

• They can be cooked using similar methods like roasting, grilled, poached, broiled and fried.
• It can be cooked longer and doesn’t dry out as fast due to its higher fat content.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Black Cod, raw (3 ounces)
Calories	70	166
Protein	15.1 g	11.4 g
Total fat	0.57 g	13.0 g
Omega-3	0.17 g	1.33 g
Potassium	351 mg	304 mg
Calcium	13.6 mg	29.8 mg

Nutrient Resources¹²

If you’re counting calories be aware black cod contains over twice the amount. I’ll purchase and cook black cod due to its omega-3 fatty acids.

2. Pollock

Why pollock is a good replacement:

• It provides more omega-3 fatty acids and minerals.
• Pollock’s flesh is a light color but not as white.
• It has a similar mild and non-fishy taste.
• Pollock costs less money.
• Pollock has similar mercury levels.
• It has similar calories per serving.

Cooking comparison:

• They can be cooked using similar methods like roasting, poached, broiled and fried.
• Cod’s texture is firmer and is better for grilling or searing.
• Pollock has as smaller flakes.
• Pollock is fattier and won’t dry out as easily.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Atlantic Pollock, raw (3 ounces)
Calories	70	78
Protein	15.1 g	16.5 g
Total fat	0.57 g	0.82 g
Omega-3	0.17 g	0.38 g
Potassium	351 mg	302 mg
Calcium	13.6 mg	51 mg

Nutrient Resources³

This video shows you an easy way to cook Alaskan pollock.

3. Haddock

Why haddock is a good choice:

• It has slightly fewer calories.
• Haddock’s flesh is white and similar.
• Haddock’s flavor is less mild but not over powering.
• Haddock costs are similar.
• It has similar mercury levels.

Cooking comparison:

• If grilling, haddock isn’t a good substitute because the flesh falls apart easily.
• Cod’s texture is firmer and is better for grilling or searing.
• They can be cooked using other methods like baking, poached, broiled and fried.
• Haddock has smaller flakes.
• Haddock fillets are mostly smaller.
• Haddock cooks quicker.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Haddock, raw (3 ounces)
Calories	70	63
Protein	15.1 g	14.2 g
Total fat	0.57 g	0.38 g
Omega-3	0.17 g	0.12 g
Potassium	351 mg	243 mg
Calcium	13.6 mg	9.3 mg

Nutrient Resources⁴

I’ll often eat haddock as an option due to its mild flavor and omega-3s.

4. Halibut

Why halibut is a good option:

• Halibut has a similar number of calories.
• Both have a similar mild taste and firm texture.
• Its flesh is light colored and similar.

Cooking comparison:

• Halibut is typically a thicker cut of fish so using the same size fillet is easy.
• They can be cooked using the same cooking methods like searing, roasting, grilling, baking, poached, broiled and fried.
• Halibut has smaller flakes.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Halibut, raw (3 ounces)
Calories	70	77
Protein	15.1 g	15.8 g
Total fat	0.57 g	1.13 g
Omega-3	0.17 g	0.18 g
Potassium	351 mg	370 mg
Calcium	13.6 mg	5.9 mg

Nutrient Resources⁵

The first time I tried halibut, I knew I found my favorite out of the whole bunch.

5. Red Grouper

Why red grouper is a good alternative:

• Red grouper has a mild flavor and firm texture similar to cod.
• It has large flakes.
• Red grouper’s flesh is light colored and similar.
• Red grouper is nutrient dense.

Cooking comparison:

• Red grouper is more difficult to overcook.
• Expect smaller fillets because red grouper is a smaller fish.
• Less cooking time for red grouper.
• They can be cooked using the same methods like grilling, searing, roasting, baking, broiled, poached and fried.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Grouper, raw (3 ounces)
Calories	70	78
Protein	15.1 g	16.5 g
Total fat	0.57 g	0.86 g
Omega-3	0.17 g	0.22 g
Potassium	351 mg	411 mg
Calcium	13.6 mg	23 mg

Nutrient Resources⁶

Although red grouper is smaller, I like using it when it’s available. During my time on the west coast of Florida, I found grouper everywhere on menus.

6. Tilapia

Why tilapia is a good option:

• Both have a similar mild taste and is not fishy.
• Tilapia’s flesh is light colored.
• It costs less money.
• Tilapia has a similar amount of mercury.

Cooking comparison:

• Tilapia can be cooked in recipes using the same cooking methods.
• Tilapia is more tender and may fall apart easier.
• Tilapia fillets are smaller.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Tilapia, raw (3 ounces)
Calories	70	82
Protein	15.1 g	17.2 g
Total fat	0.57 g	1.42 g
Omega-3	0.17 g	0.15 g
Potassium	351 mg	256 mg
Calcium	13.6 mg	8.5 mg

Nutrient Resources⁷

I’ll eat tilapia often due to its availability.

The following video will inform you how to make pan fried tilapia.

7. Silver Hake

Hake is a term for a number of species related to cod.

Why hake is a good replacement:

• It has a similar flavor and texture.
• Hake’s flesh is light colored.

Cooking comparison:

• Expect smaller fillets when using hake.
• Hake will cook faster.
• Hake holds up well and the same cooking methods can be used like grilling, searing, roasting, baking, broiled, poached and fried.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Hake, raw (3 ounces)
Calories	70	77
Protein	15.1 g	16 g
Total fat	0.57 g	1.10 g
Omega-3	0.17 g	0.21 g
Potassium	351 mg	212 mg
Calcium	13.6 mg	41 mg

Nutrient Resources⁸

8. Striped Bass

Why striped bass is a good option:

• Striped bass has a similar mild, non-fishy taste.
• Its flesh is light colored and flaky.
• Both have large flakes.
• Striped bass is close in size and weight.

Cooking comparison:

• Striped bass can be cooked using the same cooking methods.
• Both have similar sized fillets.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Striped Bass, raw (3 ounces)
Calories	70	82
Protein	15.1 g	15.0 g
Total fat	0.57 g	1.98 g
Omega-3	0.17 g	0.64 g
Potassium	351 mg	218 mg
Calcium	13.6 mg	12.8 mg

Nutrient Resources⁹

Striped bass is both a freshwater fish and saltwater.

The video below will teach you a great way to cook striped bass for your recipes.

Find out what fish are good options for sea bass in my article, Sea Bass Substitutes: 10 Healthy Alternatives.

9. Mahi Mahi

Why mahi mahi is a good choice:

• Mahi mahi has a similar mild taste. The darker area will have a fishier taste.
• Both fish have a lighter colored flesh.
• Both have large flakes.

Cooking comparison:

• Mahi mahi can be cooked in recipes using the same cooking methods like baking, grilling, roasting, poaching and frying.
• Finding or trimming similar size fillets is easy.
• Trim away the darker area to get rid of the fishier taste.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Mahi mahi, raw (3 ounces)
Calories	70	72
Protein	15.1 g	15.7 g
Total fat	0.57 g	0.60 g
Omega-3	0.17 g	0.10 g
Potassium	351 mg	353 mg
Calcium	13.6 mg	12.8 mg

Nutrient Resources¹⁰

Check out the best choices for trout in my article, Trout Replacements: The 12 Best Healthy Substitutes.

10. Gurnard

Why gurnard made the list:

• It has a mild flavor and firm texture.
• Gurnard’s flesh is light colored.

Cooking comparison:

• Expect smaller fillets because gurnard is a smaller fish.
• Less cooking time for gurnard.
• Gurnard can be cooked using the same cooking methods like grilling, searing, roasting, baking, broiled, poached and fried.

11. Whiting

Why whiting is an option:

• Whiting has a mild flavor and soft but firm texture.
• Both fish have a lighter colored flesh.

Cooking comparison:

• Whiting can be cooked in recipes using the same cooking methods like baking, grilling, roasting, poaching and frying.
• The texture may become mushy if it’s cooked at the incorrect temperature or length of time.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Whiting, raw (3 ounces)
Calories	70	77
Protein	15.1 g	16 g
Total fat	0.57 g	1.10 g
Omega-3	0.17 g	0.21 g
Potassium	351 mg	212 mg
Calcium	13.6 mg	41 mg

Nutrient Resources¹¹

I like to use it as another choice due to its mild flavor.

12. Monkfish

Why monkfish is on the list:

• It has a mild flavor and non-fishy taste.
• Monkfish flesh has a similar light color.
• It has a firm texture and holds together well.
• Finding larger fillets is easy.

Cooking comparison:

• Monkfish can be cooked using the same cooking methods.
• Monkfish will hold together better and is better for slow cooking.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained per 3 ounces.

	Cod, raw (3 ounces)	Monkfish, raw (3 ounces)
Calories	70	64
Protein	15.1 g	12.3 g
Total fat	0.57 g	1.29 g
Omega-3	0.17 g	0.22 g
Potassium	351 mg	340 mg
Calcium	13.6 mg	6.8 mg

Nutrient Resources¹²

Cod Fish Poll

To conduct some original research and get the opinions of real people like you, I polled my readers, clients and members of some food groups. I asked them what was the best cod alternative for you to buy?

• 30% said the best one was halibut which was the winner of the poll.
• 12% said red grouper which came in 2nd place.
• 8% said tilapia which came in 3rd place.

If you have any questions or legitimate interest about this article don’t hesitate to email us. You can find an email on our contact page.

Read Next – More Cod Articles!

Sea Bass vs Cod – Is One Better? Let’s Compare

Pacific Cod vs Atlantic Cod – What’s The Difference?

Pacific Cod vs Sockeye (Pacific Salmon) Which Is Better?

Alaska Pollock Vs Cod: A Comparison – Which Is Better?

Cod Vs Tilapia – A Complete Comparison

1. USDA: Fish, sablefish, raw [↩]
2. USDA: Fish, cod, Atlantic, raw [↩]
3. USDA: Fish, pollock, raw [↩]
4. USDA: Fish, haddock, raw [↩]
5. USDA: Fish, halibut, Atlantic and Pacific, raw [↩]
6. USDA: Fish, grouper, mixed species, raw [↩]
7. USDA: Fish, tilapia, raw [↩]
8. USDA: Hake Steaks [↩]
9. USDA: Fish, bass, striped, raw [↩]
10. Nutrition Value: Fish, raw, mahimahi [↩]
11. Nutrition Value: Fish, raw, mixed species, whiting [↩]
12. USDA: Fish, monkfish, raw [↩]