Since I’ve discovered sushi – and that was a while ago – I tend to like my fish raw, or severely under-cooked, rather than fully cooked. Unfortunately, the rest of my family does not share my enthusiasm, so we occasionally have to eat cooked fish.
Since I feel like I’m ruining fish by cooking it, I sometimes buy frozen, breaded fillets. They are delicious, easy to make and surprisingly healthy. Kind of. My favorites are Janes Lemon Pepper Cod Fillets, uncooked and breaded, which I purchase at Costco in a convenient 1.36 kilogram box.
Each box claims to contain 10-13 fillets, which in my experience has been quite accurate. I’ve been buying these for years now. Each box costs $13.99, Canadian dollars, at Costco, which means that each fillet costs between $1.07 and $1.39 – roughly.
It’s not the cheapest frozen fish you can get, price-wise, but the quality is definitely there. See that big chunky piece of cod on the box? That’s what the fish actually looks like. It’s not a frozen, breaded fish paste like some other suppliers peddle. This is actual fish, and it tastes good, too.
For something that comes frozen out of a box, it’s also actually quite healthy. Have a gander at these here nutrition facts.
190 calories per portion is very reasonable, if that’s what you’re counting. I usually eat two, with some rice, to be satisfied.
The box also claims ‘low in saturated fat’, which at 1 gram per portion, is true. In fact, only 15% of your daily fat in a breaded product is pretty good. Thanks to the fish, you also get Omega-3 and Omega-6 fatty acids, which have been linked to all sorts of benefits, notably for cardiovascular and mental health. I doubt these fillets will make the difference, but it certainly can’t hurt!
There’s also quite a bit of Iron – 8% – and 11 grams of proteins.
Like most prepared foods, sodium is where Janes’ Lemon Pepper Cod Fillets fail: 20% of the daily value in each fillet, which is too high. But they certainly are tasty. Of course, you should not be eating this at every meal. My family and I have this once every two weeks or so, when we have it in the house.
As you can see by the ingredients list, there is nothing that is patently terrible in the cod fillets. I know that some people have a problem with soy, and I know that modified palm oil can’t be that great. I also realize that it’s not a primary ingredient and that my body can certainly live with a little bit of it.
In conclusion, I am happy to recommend Janes’ Lemon Pepper Cod Fillets, uncooked and breaded, to anyone that’s looking to make a quick, tasty and relatively healthy meal. If you can buy it in Costco-sized packages, all the better!
Update – July 23rd, 2015 – Jane’s Lemon Pepper Cod Fillets are on special at Costco locations in Eastern Canada! You get a $4 instant rebate, which brings down the price to a measly $9.99! Get’em while they last!