Cod fish: benefits and harms, calories, composition of vitamins and minerals, nutritional value and chemical composition. How to cook delicious cod

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Fish is an essential part of a he althy diet. With its help, you can enrich the body with useful substances and improve he alth.

This article will tell you about the benefits and harms of cod fish, as well as what minerals and vitamins it is rich in. In addition, some of the most delicious recipes for its preparation will be described.

Description

Cod is a mild tasting predatory fish with white flesh that is available throughout the year. It is easily available in supermarkets or fish markets.

The cod family includes several varieties of fish that mainly live in the temperate Atlantic and west from Greenland to North Carolina.

Recognizing cod is easy. On the brown-green back of this fish there are dark brown specks. The belly of the cod has no color. In total, this fish has five fins: two near the tail and three on the back.

In their natural habitat, cod can live up to 35 years. At the same time, such individuals reach incredibly large sizes, and their length can be up to 2 meters. However, specimens up to 1 meter long and not older than 10 years are more common.

The benefits and harms of cod fish have been studied for many years. It was found that it contains a large amount of valuable minerals, fatty acids, vitamin A, vitamin D, as well as vitamins B and E.

The question of what to cook from frozen cod or fresh fish carcass is absolutely not difficult to answer. There are a huge number of recipes where this beautiful fish is the main ingredient. It is important that it is easy to prepare in your own kitchen. Fish flesh is fried, stewed, boiled, marinated, smoked and baked.

Chemical composition and nutritional value of cod

Speaking about the composition of fish, you should understand that we are talking about the unique set of elements and vitamins that the product is rich in. First, consider the nutritional value of cod.

Fresh (per 100g serving) contains:

• protein - 16g;
• fat – 0.6 g;
• carbohydrates - 0g;
• dietary fiber - 0g;
• water - 82

It is necessary to consider in detail the composition of vitamins and trace elements of cod.

100 g of product contains the following micro, macro and fatty acids:

• omega-3 - 0.166g;
• omega-6 - 0.01g;
• iodine - 0.13 mg;
• phosphorus - 210 mg;
• iron - 0.5mg;
• magnesium - 30mg;
• sulfur - 200 mg;
• calcium - 25mg;
• manganese - 80mcg;
• chlorine - 165 mg;
• copper - 150mcg;
• nickel - 9 mcg;
• fluorine - 700mcg;
• potassium - 340mg;
• zinc - 1.02 mg.

Cod contains the following vitamins (per 100 g):

• С – 1 mg;
• E - 0.9 mg;
• A - 10 mcg;
• B1 - 0.09 mg;
• B5 - 0.29mg;
• B6 - 0.17mg;
• B9 - 11.3 mcg;
• D - 0.5 mcg;
• PP – 5.8 mg.

In addition, the chemical composition of cod contains various essential and non-essential amino acids, etc. Together, all these substances make this fish very nutritious. However, it is worth dwelling on the question of how cod is useful for the human body.

Calories

Speaking of calories in cod, it is worth noting that, depending on the method of preparation, this indicator will differ. Thus, the calorie content of cod fish per 100 g will be:

• fresh - no more than 80 kcal;
• fried - 115 kcal;
• smoked with butter – 290g;
• boiled - 75 kcal;
• baked - 90 kcal.

Based on these indicators, it becomes clear that cod can be called a dietary product that can be included in the diet without any doubt.

Benefit

As already known, cod is rich in polyunsaturated fatty acids. Recent studies provethat omega-3 acid improves cardiovascular he alth by increasing heart rate variability. Moderate but frequent consumption of cod may help protect a person from heart attacks. In addition, a study by Dariusz Mozaffarian at Harvard Medical School shows that fish consumption improves the electrical properties of heart cells and also protects against abnormal heart rhythms.

It is recommended to eat two to three servings of cod per week to avoid pressure problems. According to the INTERMAP International Study of Macro- and Micronutrients and Blood Pressure, it has become known that those people who eat a diet rich in omega-3 have normal blood pressure and do not experience problems with its fluctuations.

Cod is also able to protect against blood clots. This problem is often faced by people with impaired circulation due to a sedentary lifestyle or because of the hard work that must be carried on their feet. Blood clots form deep in the veins of the legs, thighs, or pelvis due to blood clots, causing swelling and pain. Those who consume fish once a week along with fruits and vegetables are at a lower risk of developing this pathology.

Cod may help reduce the risk of colorectal cancer. Daily consumption of fish oil helps slow the development and spread of colon cancer in the early stages of the disease.

Liver oilcod provides saturation of the body with vitamin A for 90 percent of the daily intake. It prevents coronary atherosclerosis, and also helps to restore the skin from wounds, cuts and other injuries.

Eating this fish has a positive effect on the functioning of the nervous system and improves the condition of the musculoskeletal system. In addition, cod is a product indispensable in the diet of the elderly. This fish is able to prevent the development of Alzheimer's disease and improve the functioning of brain cells.

Contraindications and possible harm

There are a number of cases where this product can harm the body. The benefits of cod fish are provided to a person when he is he althy and able to process the substances coming from the product.

An absolute contraindication to the use of cod is the presence of a person with cholelithiasis or urolithiasis. In addition, it can be harmful if there is an individual intolerance to the product.

In order not to harm the body, do not include cod in your diet too often. Otherwise, it will lead to indigestion.

Having learned the benefits and harms of cod fish, you can begin to consider the best recipes in which it is the main ingredient. There are an incredibly large number of different ways to prepare it, but below are the most popular and time-tested recipes.

Oven baked cod

It's simple and fasta recipe that will tell you how delicious to cook cod in the oven. Cooking will not take more than forty minutes, and the following amount of ingredients will make four full servings. Such fish can be served with any side dish.

First you need to wash 200 g of tomatoes, dry them and cut into slices or cubes. Wash and cut greens. 150 g of olives should be cut into small circles. Next, chopped greens, tomatoes and olives are mixed in one bowl and poured with a little lemon juice.

Prepared cod fillet (600-700 g) should be rubbed with pepper and s alt and set aside for five minutes. The form in which the cod will be baked should be greased with oil, put the fish in it, dressing from tomatoes, herbs and olives. Next, you need to pour the dish with olive oil on top and send it to the oven for 30 minutes. The best temperature for baking this fish is 180 degrees.

Cod head ear

Recipe is sure to please fans of fish stews and those who like to cook dishes in nature.

Cod heads (about 1 kg) should be washed well, all gills removed and placed in a large pot. Next, add bay leaf, s alt, your favorite spices and 4 liters of water to the pan. The broth must be boiled for 30 minutes. During this time, you can prepare the vegetables. To do this, peel and cut 5 potatoes, 2 onions and 1 large carrot.

Next, the onion should be fried in oil, and when it becomes transparent, you need to add carrots and holdon fire for another five minutes. After that, the onions with carrots must be transferred to the broth and boiled over medium heat for another 15 minutes, and you can serve.

Fried cod with onions

The recipe for cod fillet in a pan is absolutely not complicated, and even a novice cook can handle it.

Fish (about 500 g fillet) should be cut into pieces, s alt and add your favorite spices. Onion (1 pc.) Cut into half rings. Next, you need to heat the oil and roll the fish in flour.

On the bottom of the pan, you first need to lay out a few slices of onion, and put the fish on top. It is necessary to fry on both sides until a beautiful golden crust appears. This should be done with all pieces of cod fillet. You can serve the dish with any side dish.

Steamed cod in a frying pan with tomato sauce

This recipe for cod fillet in a pan involves two stages of preparation. First you need to fry the fish, and then simmer in tomato sauce.

Fish (500 g fillet) should be washed and then rubbed with pepper and s alt. Then it is cut into pieces and fried in vegetable oil for 2 minutes on both sides.

1 onion should be finely chopped and fried in a separate container. Next, add onion, 4 tablespoons of tomato sauce or paste, bay leaf and 2 teaspoons of lemon juice to the fried fish. Everything is carefully mixed, covered with a lid and kept on low heat for about 10 minutes. At the end, add your favorite herbs, turn off the stove and let the dish stand under the closed lida few more minutes.

Cutlets

Extremely easy-to-make fish cakes will diversify the diet and benefit the whole family.

Bread crumb (2 slices) should be soaked in 50 ml of milk for 5 minutes. 800 g of cod, 1 onion, 1 clove of garlic and bread (previously squeezed out of milk) should be passed through a meat grinder to make minced meat. Next, you need to add 1 egg, s alt, your favorite spices and herbs to it.

The minced meat is beaten off and cutlets are molded from it, which must be laid out in heated sunflower oil. Fry cutlets on both sides over moderate heat. Turning them over to the second side, you can cover the pan with a lid. When the cutlets become golden, you can remove them from the heat and serve.

Conclusion

Having understood the he alth benefits of this fish, what it contains, and how to cook cod deliciously in the oven and in the pan, you can plan to include this product in your diet. However, the main thing is to remember that you should not eat this fish too often, because otherwise you can disrupt the digestive system.

As it became known, cod is very easy to cook. In any form, it turns out to be very tasty, and dishes from it will surely please the household.