Such tasty and very dietary cod: what is the calorie content and valuable qualities of the fish?

Cod is a classic marine representative of the Cod family. Many different dishes are prepared from this fish; it has excellent taste and beneficial properties.

Of particular value in it are caviar and liver, which have great benefits, however, due to the increased calorie content of cod liver, it should be consumed in small portions. Cod liver can be found in any store or supermarket in the form of canned food, which is truly considered a delicacy. Its rich vitamin composition allows nutritionists around the world to claim that this product has medicinal and health-improving properties. In addition, when consumed in moderation, cod liver does not cause a tendency to become overweight and obese.

Recipe: Boiled fish

1 serving 150 grams

Cooking technology: fish (gutted and without head) is cleaned and filleted with skin and rib bones. Cut into portioned pieces, two or three cuts are made on the surface of the skin of each piece so that they do not become deformed during cooking. Then they are placed in one row in a bowl, skin side up, and filled with hot water, 2-3 cm higher than the fish. Salt, onions and spices are added. The fish is cooked in a bowl with the lid closed, quickly bringing to a boil, reduce the heat, skim off the foam and cook without boiling for 15-20 minutes.

It is recommended to store the finished fish in hot broth for no more than 40 minutes.

How to choose a good product

Often, unscrupulous sellers try to pass off pollack or hake as cod, so you need to be extremely careful when purchasing. This fish has very small scales.

In a store or market, the product must be carefully inspected:

• There should be no damage to the skin.
• The eyes of a good, high-quality fish are clean and transparent.
• The gills should be red.
• There should be no dent left when pressed.
• The color of good cod is uniform, the smell is natural, without foreign impurities.
• The presence of plaque is excluded.

You should refuse the purchase if:

• There is a dubious smell.
• The fillet is unevenly colored.
• There are yellow spots.
• The gills are dark, the eyes are cloudy.
• There are dark or white spots on the scales or surface of the fillet.

Bacteria accumulate in places of damage and begin to multiply very quickly, which accelerates the process of decay. Even if the fish appears fresh in appearance, its quality is questionable.

Directions

Boiled cod fillet

IngredientsDirections

Table 1

Cod dishes

Baked cod steak

Coconut benefits and harms for human health

Ingredients:

• cod (steaks) – 0.4 kg;
• onions – 2 pcs.;
• broccoli cabbage – 100 g;
• potatoes – 200 g;
• olive oil – 2 tbsp. l.;
• mayonnaise (low-fat) – 1 tbsp;
• milk cream – 200 ml;
• crushed nutmeg – 10 g;
• fish spices – 20 g;
• lemon (lime) – 0.5 pcs.;
• pepper and salt – it’s up to you to decide.

We cut the cod across the carcass, sprinkle the pieces with spices and rub with oil. Cook the potatoes until half cooked. Pour boiling water over cabbage for 5 minutes. Cut the onion into rings. To fill, mix mayonnaise, cream, and garlic into a homogeneous mass. Salt and pepper.

Grease a baking sheet, place potatoes, onions and pour sauce over them. Then put the fish, cabbage and grease with the remaining sauce. Place in the oven for 25 minutes. at 160 degrees. Pour lemon juice over the finished dish. We will get a delicious main dish, where 100 g will contain 100 kcal.

Cod aspic

Ingredients:

• cod (portioned pieces) – 400 g;
• gelatin – 10 g;
• carrots – 1-2 pcs.;
• onion – 1 pc.;
• celery (stem) – 1 pc.;
• pepper, salt - solely to taste;
• any greens - for beauty.

Place pieces of fish, carrots, onions, and celery in a pan. Add salt, bay leaf and fill with water. Cook until done (about 25 minutes). Place the prepared ingredients in a colander. Dissolve gelatin in the broth. Place fish and vegetables into portioned containers and fill with broth. Decorate with herbs, salt and pepper to taste and freeze for 20 minutes. So, we have aspic at 122 kcal per 100 g.

Cod in the oven

Ingredients:

• fish (loin) – 0.5 kg;
• canned beans – 200 g;
• frozen peas – 200 g;
• sweet pepper (Bulgarian) – 1 pc.;
• onion/garlic – 1 pc. / 1 tooth;
• dill (green) – 10 g;
• thyme – 2 pcs.;
• olive oil – 2 tablespoons;
• tomatoes (ground tomatoes) – 100 g;
• pepper, salt - at your discretion;
• fish spices – 5 g.

Cut the vegetables into cubes and fry in a frying pan. Add peas, beans and simmer until the peas are ready. Place the vegetables in a baking dish, with the fish on top. Salt, pepper and add another layer of vegetables. Decorate with herbs and place in the oven at 170 degrees for 15 minutes. Healthy fish – 85 kcal per 100 g.

Cod in marinade

Ingredients:

• portioned pieces of cod – 600 g;
• carrots – 200 g (1-2 pcs.);
• onion – 100 g (1-2 pcs.);
• pasta or sauce (tomato) – 80 g;
• sunflower oil – 80 g;
• salt (can be with iodine) – 1 tsp. (taste);
• pepper – 0.5 g;
• lime juice (lemon) – 20 g.

Salt and pepper the fish pieces and sprinkle with lemon juice. Marinate for 10 minutes. Then breaded in flour and fried in oil. For the marinade, simmer the onion, add grated carrots and tomato paste. Add water and simmer until done. Layer the fish and marinade in layers. Place the dish in the refrigerator overnight. Only 60 kcal per 100 g.

Steamed cod cutlets

Ingredients:

• cod fish – 1.5 kg;
• white bread – 3-4 pieces;
• egg – 1 pc.;
• milk – 150 g;
• onion – 1 pc.;
• herbs, salt, seasoning - to taste.

Pour milk over the bread. Grind pieces of already prepared fish and onions in a meat grinder. Add egg, spices and salt to taste to the resulting minced meat. Then add bread in milk and herbs to the minced meat. Mix everything thoroughly. We make cutlets of the desired shape with wet hands and place them in a double boiler. After 30 minutes we have delicious fish cutlets - 160 kcal per 100 g.

Calculation of the calorie content of the recipe per 150 grams

The calculation of the calorie content of 150 grams of the recipe is based on the summarized indicators of BZhUK (abbreviation: proteins-fats-carbohydrates-acids) of the ingredients from table (1) involved in the preparation. The data was taken from the database of the “products” section of the website and brought into line with the final yield of the dish (net).

In our example, proteins are involved - 29.48 grams, fats - 1.13 grams and carbohydrates - 0.72 grams, contained in 150 grams of the recipe. Next we perform the calculation:

Energy value of 150 grams of recipe = 29.48 (proteins)*4 + 1.13 (fat)*9 + 0.72 (carbohydrates)*4 = 117.92 + 10.17 + 2.88 = 131 kcal

Cooking recipes

Due to the low fat content of cod, dishes made from it can be eaten even by people who adhere to strict diets. Fish goes well with rice, potatoes and fresh vegetables. Below are simple recipes for delicious and healthy dishes.

Fish in batter

Fish fried in flour and vegetable oil is a fairly high-calorie dish, so it should be consumed in moderation. Combined with fresh vegetables, it is ideal for a hearty protein dinner.

List of required ingredients:

• cod fillet - 300 g;
• lemon juice - 1/2 tsp;
• flour - 100 g;
• egg - 1 pc.;
• water - 100 ml;
• salt, ground black pepper - to taste;
• vegetable oil for frying.

Preparation:

1. 1. Cut cod fillet and marinate. To do this, pour it with lemon juice, salt and pepper.
2. 2. Prepare the batter: mix eggs, flour and add a pinch of salt in a deep bowl.
3. 3. Dip pieces of fish in batter and fry on both sides until golden brown. Then place on a napkin to absorb excess oil.

Baked cod with broccoli

Oven-baked fish combined with broccoli is a tender and tasty dish. Not only adults, but also children will like it, especially if you cook it with sour cream sauce. You can serve the fish with a side dish of boiled rice.

Required ingredients:

• cod - 300 g;
• broccoli - 200 g;
• lemon juice - 1 tbsp. l.;
• sour cream - 100 g;
• egg - 1 pc.;
• salt, fish seasonings - to taste.

Preparation:

1. 1. Cut the fish into large pieces, add salt, season and sprinkle with lemon juice. Set aside for a while to allow the meat to marinate. Instead of fresh fish, you can buy cod in briquettes, but you must first defrost it.
2. 2. Boil the broccoli for 2 minutes, then place in a colander to drain the water from the cabbage.
3. 3. Prepare the sauce: mix sour cream and egg until smooth.
4. 4. Grease the baking dish with oil. Add broccoli and fish. Drizzle sauce over ingredients.
5. 5. Bake at 180 degrees for 15 minutes.

Steamed cod

Steamed fish in a slow cooker is an easy, low-calorie dish that will diversify the diet of a person losing weight.

List of ingredients:

• cod - 400 g;
• cauliflower - 250 g;
• carrots - 1 pc.;
• zucchini - 100 g;
• lemon juice - 1 tsp;
• olive oil - 1 tsp;
• spinach - 30 g;
• salt.

Preparation:

1. 1. Separate the cabbage into inflorescences.
2. 2. Cut the zucchini into cubes, the carrots into circles, and the onion into half rings.
3. 3. Cut the cod fillet into pieces, pour over oil, lemon juice, and salt. Leave to marinate for 1 hour.
4. 4. Place vegetables and fish in a steaming basket.
5. 5. Pour cold water into the multicooker bowl and install the basket. Cook in the steamer mode for 15 minutes.
6. 6. Before serving, garnish the dish with spinach and a slice of lemon.

Calorie calculation for 100 grams

As an example, we will calculate a portion equal to 100 grams - this is one of the standard weight measures that determines the total calorie content of a product or recipe.

The easiest and most versatile option (suitable for calculating any volume of a product or ready-made dish) is the calculation by multiplying the resulting calorie content (150 grams) by a factor of 0.67, which is the result of division (100 g / 150 g).

Calorie content of 100 grams of serving = 131 * 0.67 = 88 kcal.

In addition, in the same way you can calculate the content of BZHU in the composition of a portion:

1. Protein = 29.48 * 0.67 = 19.7516 ≈ 19.8 g.
2. Fat = 1.13 * 0.67 = 0.7571 ≈ 0.8 g.
3. Carbohydrates = 0.72 * 0.67 = 0.4824 ≈ 0.5 g.

19.8 * 4 + 0.8 * 9 + 2 * 4 ≈ 88 kcal

Our calculated calorie content is more than 50, but less than 250 kcal, which means that boiled cod fillet is a medium-calorie dish with a high protein content and a low amount of fat and carbohydrates.

How many calories are in cod

100 grams of cod contain no more than 100 kcal. Calorie content for different cooking methods is shown in the table:

As can be seen from the table, canned liver has the highest calorie content. This difference compared to other methods of processing fish is due to the fact that the liver contains a lot of fish oil.

Vitamin content

table 2

Boiled cod fillet contains vitamins with high, medium and low levels, if we consider them according to the approved standards for the nutritional value of the dish.

At the highest level of importance in the food value chain are:

• E, keeps the muscular system in good shape.
• D, takes part in the formation of bone and dental tissue.
• PP, participates in the formation of hemoglobin.
• B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.
• B6, participates in the metabolism of lipids and amino acids.
• B12 is involved in many metabolic processes in the body.

Vitamins at a medium level of importance include:

• C, takes part in the redox processes of the body, raises the tone of the body, strengthens the immune system.
• B1, required to normalize the nervous and muscular systems.
• B9, supports the hematopoietic and digestive system.

Vitamins of low content include:

• A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of ​​the eye.
• B2, maintains body tone.

Cod: composition, beneficial and medicinal properties

Cod is a separate variety of marine fish that demonstrates excellent taste and dietary qualities, while remaining an accessible and inexpensive product. It contains a rich supply of valuable microelements, so it is highly recommended for consumption starting from three years.

Composition, beneficial and medicinal properties

Cod can be called an almost unique product:
1. Cod contains about 16% proteins. No other type of meat can boast such a high content. Add here the fact that the protein of this sea fish contains a full range of amino acids that the human body needs. The only thing in which cod meat is inferior is the amount of iron. 2. Cod is an obvious representative of the skinny marine fish. The fat level in cod is only 0.6 percent. It is absolutely safe and recommended for use in case of obesity, in the process of fighting excess weight, and in the presence of diseases of the gastrointestinal tract. 3. Due to the minimal content of fat and “harmful” carbohydrates, cod is an absolutely non-calorie product. For every 100 grams there are up to 69 kcal. Thus, even eating large quantities of cod does not threaten you with extra pounds. Cod has white meat of high density, consisting of 18-19 percent protein. It contains virtually no cholesterol. 4. Once in the human stomach, cod is quickly digested and does not cause the slightest problems with digestion. The maximum of useful substances from the product are easily absorbed by the body. 5. Human mental development is directly related to the presence of iodine in the diet. And the best source of this valuable element, of course, is sea fish. First of all, cod. 6. Cod contains approximately 1.6 mcg of vitamin B12. It is this vitamin that is responsible for normal blood formation. At the same time, it helps to activate the coagulation process. 7. Due to the high content of vitamin PP - approximately 2.3 mcg for every 100 grams of cod meat - the product has a positive effect on the condition of the gastrointestinal tract. Regular consumption of cod helps both prevent and cure gastrointestinal diseases. 8. The presence of sulfur in cod meat - about 200 mg for every 100 grams - is a guarantee of smooth, beautiful skin without signs of premature aging. Cod has a similar effect on hair and nails. 9. Being a source of sodium and magnesium, cod is the best helper in preventing the development of complex cardiovascular diseases. 10. Cod meat has a high content of these elements. Their quantity exceeds by about 40% the usual level observed in other products. That is why nutritionists strongly advise eating cod. 11. Cod is a low-calorie product. Our intelligence and mental development largely depend on the presence of sufficient iodine in the diet. Cod, like many other sea fish, contains large amounts of this essential microelement, so eating it (especially for pregnant and lactating women, as well as children in the developmental stage) will have a positive effect on the development of mental abilities. 12. Cod activates blood processes. Cod contains up to 1.6 mcg of vitamin B12, which can influence blood formation processes in the body. In addition, vitamin B12 (and, accordingly, cod) activates blood clotting processes. 13. Cod is good for the gastrointestinal tract. Cod contains a certain amount of vitamin PP (B3, niacin) - 2.3 mcg per 100 grams of product, which is necessary for the prevention and treatment of diseases of the gastrointestinal tract. Quickly released from food, vitamin PP (B3, niacin) begins its healing activity. Unfortunately, vitamin PP (B3, niacin) does not have the ability to accumulate in cells as a reserve, and is also destroyed under the influence of sugars, so it must enter the body constantly. And cod can be its source. 14. Cod is good for skin, hair and nails. Cod contains such a useful microelement as sulfur (200 mg per 100 g), which improves the condition of the skin, hair and nails. 15. Cod helps heart health. The sodium (55 mg) and magnesium (130 mg) found in cod help prevent heart attacks and diseases. 16. Cod is healthier than raisins and dried apricots. Cod contains 40% more microelements necessary for the body such as phosphorus and calcium (21 mg and 25 mg per 100 grams of product, respectively). 17. Cod is good for brain function. Cod contains potassium (340 mg), which improves the supply of oxygen to the brain, which has an extremely positive effect on the functioning of this organ. 18. Cod is fish oil. The well-known fish oil is produced from cod liver - a product that is prescribed for a variety of tuberculosis diseases, rickets, and for recovery after serious illnesses. Therefore, fish oil is often prescribed to children (in liquid form or capsules) to eliminate the lack of vitamins A and D. Thus, cod is an extremely healthy marine dietary fish.

Cooking

Tasty, satisfying and aromatic cod is low in calories, it is impossible to overeat. Losing weight with cod dishes is a pleasure. Fish is a real treasure for making soups, jellied dishes, main courses, prepared in a variety of ways. It can be fried, boiled, steamed, smoked, salted, dried and baked.

Content of chemical elements

Table 3

At a high level of significance of the nutritional value of the chemical macro- and microelements of the product are:

• I (iodine), takes part in blood formation and tissue respiration.
• K (potassium), helps the heart muscle work and removes unnecessary fluid from the body.
• Cu (copper) is involved in the process of hematopoiesis, growth and development of cells and tissues, and the construction of proteins.
• Na (sodium) actively participates in the formation of gastric juice for the digestion process and, together with potassium, maintains the salt composition of the blood unchanged.
• Se (selenium), protects cells from free radicals and damage, slows down the aging process.
• P (phosphorus), required by the skeletal system and teeth.
• F (fluorine), like phosphorus and calcium, is required by the skeletal system and teeth.
• Cr (chromium), is involved in regulating the metabolism of fats and carbohydrates.
• Zn (zinc), takes part in blood formation and tissue respiration.

At a medium level of importance are:

• Fe (iron) is involved in blood formation.
• Mg (magnesium), helps increase the activity of food enzymes.
• Mn (manganese) is necessary for proper cell development and iron absorption.
• Mo (molybdenum), helps cleanse the body of harmful substances such as uric acid and aldehydes.
• Cl (chlorine), participates in the formation of gastric juice and plasma formation, activates a number of enzymes.

Low-level elements of this product include Ca (calcium), which is necessary for bone and dental tissues.

Benefits and contraindications of cod, its liver and caviar

Due to the low calorie content of cod, it can be safely classified as a dietary product, and it also has many nutritional and beneficial properties. According to nutritionists, cod fillet and liver should be regularly included in a healthy diet for both children and adults, especially for pregnant women.

Cod is extremely beneficial for the cardiovascular and musculoskeletal systems, it reduces blood pressure, relieves arthrosis and has a positive effect on the nervous system, improves metabolism and strengthens the immune system. Cod liver oil is indicated for those who suffer from arthritis, as well as for all elderly people, which is why fish oil obtained from it is widely used in the pharmaceutical industry.

Teski caviar is healthy due to its large amount of vitamins B, A and C, as well as zinc, potassium, calcium, iodine and phosphorus. However, it is not recommended for young children due to the high salt content, for hypertension and kidney disease. Cod and its liver also have contraindications: hyperthyroidism, hypotension, hypercalcemia, urolithiasis, excess vitamin D and individual intolerance to the product.