In addition to being a good source of lean protein, cod is rich in omega-3 fatty acids, vitamin B12, and iodine.

A four-ounce serving of cod provides around 90 calories, 20 grams protein, 1 gram fat, and 0 grams carbohydrate,” says Yawitz, so its macronutrient profile is pretty impressive, too.

“Consuming baked cod may help result in lower serum cholesterol levels in addition to better control of blood glucose and leptin levels which over time can potentially lead to less weight gain,” says Ciarametaro.