Cod fillet: benefits and preparation. Video
Cod, with its dense white meat, is one of the most popular dietary foods. It has a mild flavor, low in calories, but rich in protein, vitamins and minerals.
Cod fillet: benefits and preparation
Cod as a healthy dietary product
Cod is a low-fat, low-calorie, complete protein source. 100 g of fish contains 80 to 120 calories, about 20 g of protein and only 1 g of fat. Also, this portion of cod contains: – vitamins of group B; – vitamin A; – vitamin E; – vitamin K: – copper; – manganese; – calcium; – magnesium; – selenium; – iron; – phosphorus.
The calorie content of cod strongly depends on the way it is prepared. So, in steamed cod there are 84 kcal, and in breaded fried – more than 700
Research has proven that cod is beneficial for people suffering from atherosclerosis and diabetic heart disease. Those who regularly eat this fish are less likely to suffer from heart attacks and strokes. Vitamins B6 and B12 play an important role in this, helping to maintain low levels of homocysteine in the blood, whose molecules can damage the walls of blood vessels.
The omega-3 fatty acids found in cod reduce the risk of arrhythmias, according to scientists, they can fight depression and even deal with the mood swings associated with bipolar disorder.
The omega-3 fatty acids found in cod, in high doses, can interfere with the blood’s ability to clot, which increases the risk of hemorrhagic strokes
The high content of selenium, vitamin D and vitamin B12 in cod helps in protecting colon cells from toxic and carcinogenic chemicals. Some studies have also found that this fish may help prevent kidney cancer and may also lower the risk of leukemia, non-Hodgkin’s lymphoma, and multiple myeloma.
For dietary nutrition, cod should be steamed, boiled or baked. Best of all, nutrients are stored in broiled and baked fish. To cook flavored cod quickly and with maximum benefit, bake it in the oven. Take: – 4 cod fillets (about 120-150 g each); – 2 cloves of garlic; – 1 tablespoon of olive oil; – 1 lemon; – 2 tablespoons of chopped parsley; – salt, pepper.
Preheat oven to 200 ° C. Place the cod fillets in a baking dish or on a sheet of foil, and season the fish with salt and pepper. Chop the peeled garlic. Heat the olive oil in a small frying pan, fry the garlic for a minute, squeeze the juice from the lemon and add the parsley. Pour the resulting aromatic oil over the fish fillets. Bake the cod for 10-15 minutes, depending on the thickness of the fillets. Finished fish crumbles easily under a fork. This cod goes well with boiled vegetables and fresh leafy greens.