Blue cod ticks all the boxes. It is succulent, versatile and nutritious.

Widely available all year round, the popular blue cod ticks all our boxes – it is succulent, versatile and high in nutritional benefits.

Endemic to New Zealand and an icon of the South Island, blue cod is one of the country’s most beloved species of fish. After snapper and kahawai, it is the third most popular recreational fish in Aotearoa – found all the way from fish and chip shops in coastal townships to fine dining restaurants. Interestingly, the name ‘blue cod’ is actually a misnomer. They are not a cod, but weevers that belong to the Pinguipedidae family, and are also known as Boston blue cod, sand perch and rāwaru in te reo Māori. A succulent and medium-textured fish, the beauty of blue cod lies in its versatility. Its subtly sweet flavour and balanced texture makes it the fish for any occasion, be it quick mid-week crumbed fillet or melt-inyour-mouth weekend curry. Blue cod also offers a host of nutritional benefits. It’s low in saturated fat and a great source of phosphorus which helps build strong bones. Blue cod is also high in B12, selenium, iodine and magnesium.

DID YOU KNOW

Blue cod are relatively friendly fish and have been known to approach divers and even nip at their fingers. Because of their inquisitive nature, divers can sometimes hand-feed blue cod, even in areas with less human activity.

WHAT THEY LOOK LIKE

The colour of blue cod varies depending on its age and sex. Males normally have a blue shade with green on the sides and a brown stripe above the eyes. Females, on the other hand, are more mottled in colour and tend to be more green than blue. You can identify the blue cod by its long body and sloped head. At full maturity, they can reach up to 60cm long, and can live up to 32 years.

WHERE TO FIND THEM

Blue cod live in colder waters and are predominantly found around the Chatham Islands and south of the Cook Strait. They are also found in the Marlborough Sounds and Whanganui. They are bottom-dwelling fish and can be found as deep as 150 metres.

SEASON AND AVAILABILITY

You can buy blue cod year-round and availability increases around the main fishing period between April and September. Fishermen catch them in large ‘cod pots’, a method which helps reduce the amount of bycatch. Blue cod spawn from late winter until spring and when the fish are young, they head to shallow reefs in the summer where they grow quickly.

WHAT THEY EAT

As bottom-dwelling fish, a blue cod’s diet includes a variety of species, including molluscs, crustaceans and algae. Blue cod are known as voracious and opportunistic eaters. Because of this, their diet reflects the prey that’s in their environment. In fact, one study found 52 different species in the blue cod’s diet. Their diet also varies depending on location and in the Chatham Islands, blue cod is known to feed on young pāua.

SUSTAINABILITY

One of the most popular recreational fish in the country, blue cod stocks are regularly managed by the Ministry for Primary Industries (MPI) through the New Zealand Quota Management System. Every year, about 2,000 to 2,5000 tonnes of blue cod are caught. Due to its popularity both recreationally and commercially, overfishing of blue cod has become an issue in recent years. In 2020, the government introduced new size restrictions across most fishing areas, making the minimum catch size 33cm. Recreationally, catch limits range from two per person in ‘red’ areas where depletion is at risk, to 15 in ‘green’ areas with healthier stocks of blue cod. Information about catch limits can be found on the MPI website.

WHAT TO LOOK FOR

You can purchase whole blue cod from local fish markets. There are several ways to tell a quality, fresh blue cod by the way it looks. The cornea of the eyes should be clear and bright and the pupils shiny and black. Gills should be a rosy, pink pastel colour and the skin should have a luminous sheen. If you’re purchasing fillets, check that the flesh is glossy and semi-transparent. Avoid fillets with a mushy texture as it means they are not fresh.

HOW TO STORE

The best way to keep fillets fresh in the fridge is to pat them dry with a paper towel before storing in a single layer in a resealable bag. Make sure the air has been pressed out and lay the fillets on ice or ice packs if you can. You can also store this same way in the freezer. Make sure the fish doesn’t come in direct contact with ice as this can cause frost damage.

HOW TO COOK

Blue cod is a wonderfully delicate fish with a flaky texture. The low oil content and mild flavour make it a versatile fish for cooking, enjoyed simply with fresh herbs or in a flavoursome fish curry. The fillets are on the thinner side, meaning it doesn’t take long to cook and can be pan-fried in minutes.

Because of its versatility, there are many methods for cooking blue cod. When frying, opt for mild flavours that aren’t too overpowering. A preserved lemon relish is a delightful accompaniment to pan-fried fillets. Crumbed is another great way to enjoy blue cod fillets. Try flaky panko breadcrumbs paired with almonds for a twist on your homemade crumbed fish. Poached and baked are easy, healthy ways to cook the fish. Topped with fresh lemon, capers and cherry tomatoes makes for a delicious dish.

For heartier winter meals like soups, chowders and pies, blue cod is ideal. It goes fabulously with Indian spices like garam masala, ground ginger and curry powder. Be careful not to overcook it. In curries, you can typically add the fish in with the vegetables as it takes less than five minutes to cook through.

When cooking it whole, start by rinsing and patting it dry. Use an oil with a high smoke point, like olive oil and brush it inside and out. Bring out the best flavour by stuffing it with aromatics like lemon, garlic and fresh herbs. Flavours like chilli, cardamom, coriander and lemongrass also pair beautifully with whole baked blue cod.

SMART TIP

If you prefer to make individual pies, use 4 x 11/2 cup (375ml) pie dishes or ramekins. For this, you’ll need 4 sheets of puff pastry.

VISIT MiNDFOOD.COM

Old-fashioned fish and chips are the perfect occasional winter treat. Try our recipe for fried cod and chunky chips with homemade tartare sauce next time the craving hits you. mindfood.com/fish-and-chunky-chips