Fish is an important component of dietary nutrition and a balanced diet. It is a source of easily digestible protein, fatty acids and nutrients necessary for any body. Cod fish species are actively used in cooking. Most often they are served with various sauces that compensate for the dryness of the meat.
Dietary cod recipes involve avoiding high-calorie gravies. However, this does not mean that fish cooked in accordance with dietary requirements will turn out tasteless. A variety of cooking methods allows you to get a juicy, nutritious and low-calorie dish.
Cod is an excellent substitute for meat when dieting and losing weight.
Fish is often called a complete meat replacement. Primarily due to the high protein content, which is easily absorbed by both children and adults. The protein contained in cod contains 9 important amino acids involved in cellular structure.
In addition to protein, this type of fish is rich in:
- cobalamin, which can normalize the functioning of the nervous system;
- phosphorus, necessary for mental activity, cell growth and division, and protein production;
- iodine, which ensures the transport of oxygen to tissues;
- zinc, which restores hormonal levels;
- calcium, which strengthens bone tissue;
- fatty acids that support the functioning of the cardiovascular system.
Cod contains selenium, an antioxidant that fights signs of aging, potassium, which is involved in the formation of glucose, and sodium, required for the hydration of proteins.
Interesting! The most healthy and environmentally friendly fish is considered to be cod caught off the coast of Alaska and Iceland.
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Beneficial features
White cod meat contains 18-19% protein, 0.3-0.4% fat, phospholipids, and almost no cholesterol. Thus, cod is a dietary fish.
Both adults and children benefit from eating small amounts of cod meat and liver. Children under 3 years old can stew fish fillets in milk - this way the body receives the necessary vitamins and natural calcium.
Eating cod liver is a good prevention of cardiovascular diseases. It has a beneficial effect on the body during high mental stress, as well as during nervous strain.
Cod helps improve metabolism and strengthen the immune system. The fatty acids contained in cod are a powerful preventative against diseases of the joints, brain, heart, and cancer.
Is this fish considered a dietary product?
Cod is an excellent choice for any diet. Calorie content, depending on the method of preparation, varies from 80 to 170 kcal/100 grams.
Cod is a source of iodine, without which normal functioning of the thyroid gland is impossible. In turn, this organ regulates metabolism and is directly related to the process of losing weight and gaining weight.
This type of fish can be cooked in any way, but steaming or oven cooking is considered the lowest in calories. By steaming or baking, cod retains most of its beneficial nutrients while remaining juicy, tasty, and aromatic. A minimal amount of carbohydrates will allow you to lose excess weight, and a high protein content will make it possible not to feel hungry.
Important! Cod liver preserved in oil cannot be used in dietary nutrition due to its high calorie content (590 kcal/100 g).
Composition, BJU content, how many calories are in 100 grams of fish
For those who are watching their figure, it is important to know what the nutritional value and calorie content of the product is.
Fresh cod:
- Proteins - 16 g;
- Fats - 0.6 g;
- Carbohydrates - 0 g;
- Calorie content - 69 kcal;
- Glycemic index - 0.
Boiled cod:
- Proteins - 17.9 g.
- Fats - 0.8 g.
- Carbohydrates - 0 g.
- Calorie content - 79 kcal.
Fried cod in a frying pan:
- Proteins - 16.1 g;
- Fats - 5.1 g;
- Carbohydrates - 3.1 g;
- The calorie content of fish per 100 grams is 123 kcal.
Steamed cod:
- Proteins - 20.6 g;
- Fats - 0.8 g;
- Carbohydrates - 0 g;
- Calorie content per 100 grams - 88.7 kcal.
Oven baked fish:
- Proteins - 20.9 g.
- Fats - 8.9 g.
- Carbohydrates - 0 g.
- Calorie content - 168.9 kcal.
Braised cod:
- Proteins - 9.7 g;
- Fats - 5.1 g;
- Carbohydrates - 3.9 g;
- Calorie content - 101 kcal.
Hot smoked cod:
- Proteins - 26.7 g;
- Fats - 1.2 g;
- Carbohydrates - 0 g;
- Calorie content - 115 kcal.
Features of cooking fish and fillet
The final result depends not only on the original product, but also on the nuances of the fish preparation process.
Boiled
Fresh and frozen fish should be filled with cold water and only then put on fire. You should not defrost cod first, as this will affect the structure of the meat and appearance.
Before use, you must clean the fish, gut it, removing the gills and eyes. It is important to thoroughly rinse the carcass before placing it in a pan of water. During the cooking process, seasonings, onions, carrots and various roots are added to the broth. They enrich the taste and aroma of the broth, saturate it with vitamins and enzymes.
Cooking time varies from 8 to 20 minutes depending on the size and degree of freezing.
To get rid of parasites, you need to cook the fish for at least 8 minutes.
Baked
A universal method of cooking fish is baking it in the oven. Baked cod acquires a rich taste and aroma while maintaining juiciness and softness. Herbs, sea salt and vegetables will only enrich the taste of this dish. You can bake fish in the oven either on an open baking sheet or in pots, pans or foil.
Interesting! Baking preserves protein and prevents the destruction of fatty amino acids.
Fried
Eating fried cod on a diet is not recommended due to its high calorie content and lower amount of beneficial nutrients in the final dish. The exception is fish fried in a grill pan with a minimum amount of vegetable oil. However, you should treat yourself to such a dish no more than once every 7-8 days.
In a slow cooker
A multicooker is a real lifesaver for many housewives. In it you can prepare soup, casserole or cod cutlets, stew with vegetables and herbs, or fish “bread”. Dishes prepared in a slow cooker will fit into any diet and are ideal for a properly balanced nutrition system.
In the microwave
Cooking in the microwave is as easy as cooking in the oven or slow cooker. This device saves time, does not heat the air and does not emit odors.
Do not use foil when cooking in the microwave.
On coals
At summer picnics, standard meat kebabs can be replaced with healthier, but no less tasty fish. Cod prepared in this way acquires an appetizing crust, retaining vitamins and all its taste.
For a couple
Steaming is the optimal method suitable for any diet. Steamed fish can be safely included in a children's or post-operative recovery diet. This cooking method allows you to preserve the protein structure and the integrity of amino acids, which means it brings maximum benefits to the body.
Top low-calorie dishes
The variety of cooking methods and ingredients combined with cod can add variety to even the most strict diet.
Ear
- Cod fillet – 1.2 kg.
- Potatoes – 3 pcs.
- Onion – 2 pcs.
- Carrots – 1 pc.
- Parsley roots – 1 pc.
- Bay leaf – 3 pcs.
- Lemon – ½ pc.
- Pepper (peas) – 10 pcs.
- Dill – 1 bunch.
- Celery – 1 pc.
Steps:
- Thinly slice the onion (in half rings) and carrots and place everything in the frying pan.
- Chop the potatoes (into cubes).
- Boil water, add salt (10 g), roots, pepper, bay leaf and celery stalk.
- Add potatoes to broth.
- As soon as the root vegetable becomes soft, add large pieces of washed cod.
- Bring to a boil, remove the film and add a bunch of dill (whole) to the broth.
- Cook for 10 minutes. Let it brew.
Serve with lemon and herbs.
Cod baked in mustard sauce
- Fish – 800 gr.
- Onion – 1 pc.
- Vegetable oil – 30 ml.
- Grainy mustard – 40 gr.
- Lemon juice – 10 ml.
- Soy sauce – 20 ml.
- Seasoning.
- Green onions.
Steps:
- Make the marinade: mix oil, lemon juice, soy sauce, mustard and seasonings.
- Pour the marinade over the cod and leave for 30 minutes to 2 hours.
- Chop the onion into half rings and put it on the bottom of the mold, place the fish on top and pour in the remaining marinade.
- Cover with foil and bake for 40 minutes in the oven at 180-185°C.
7-8 minutes before it’s ready, remove the foil and let the cod brown, sprinkle with green onions when serving.
Fish fried on a grill pan
- Cod – 800 gr.
- Lemon – 1 pc.
- Olive oil – 10 ml.
- Seasoning.
Steps:
- Cut the fish into large pieces, roll in the seasoning and sprinkle with lemon juice. Leave for a quarter of an hour.
- Heat a frying pan, pre-greased with oil.
- Add the cod and fry for 2 minutes on each side until golden brown.
- Serve on a bed of vegetables.
Important! It is better to salt grilled fish after cooking.
Casserole
- Cod fillet – 800 gr.
- Celery – 2 pcs.
- Leeks – 2 pcs.
- Low-fat cheese – 120 gr.
- Sweet pepper – 2 pcs.
- Hercules – 120 gr.
- Eggs – 3 pcs.
- Seasonings (pepper, marjoram).
Steps:
- Grind the minced cod, chop the celery and sweet pepper (in cubes), and chop the leek into rings.
- Fry the vegetable mixture in a multicooker on the “Baking” mode.
- Take out the vegetables, mix them with minced meat, spices, cheese and eggs.
- Grind into Hercules flour and add to the rest of the ingredients.
- Knead the dough well and transfer it to the bowl of the device.
- Cook the fish casserole for 40-50 minutes on the “Baking” mode.
In sour cream and garlic sauce
- Cod fillet – 500 gr.
- Sour cream 10% – 250 gr.
- Water – 120 ml.
- Garlic – 4 cloves.
- Lemon juice – 20 ml.
- Onions – 1 pc.
Steps:
- Sprinkle the cod with citrus juice, cut the onion into half rings and place on top of the fillet.
- Place the form with the fish in the microwave for 8 minutes (full power).
- Make a sauce from sour cream, chopped garlic and your favorite seasonings.
- Remove the pan, pour the sauce over the cod and return to the oven for 10 minutes.
On coals
- Cod steaks – 900 gr.
- Lemon juice – 35 ml.
- Soy sauce – 80 ml.
- Onion – 2 pcs.
- Seasonings and herbs.
- Bell pepper – 1 pc.
- Zucchini – 2 pcs.
Steps:
- Season the steaks, sprinkle with lemon juice and leave for a quarter of an hour.
- Coarsely chop the zucchini, peppers and onions.
- Place the fish in foil, cover with vegetables and pour in soy sauce.
- Wrap tightly and place on the coals for a quarter of an hour (on each side).
Serve with fresh vegetable salad.
Steamed with zucchini and broccoli
- Cod fillet – 600 gr.
- Carrots and onions – 150 g each.
- Zucchini – 250 gr.
- Broccoli – 300 gr.
- Spices.
Steps:
- Disassemble the cabbage into inflorescences, coarsely chop the zucchini, onion and carrot into rings.
- Season the cod and place on the steamer rack.
- Place a bowl with vegetables in the lower part, and send the fish to the top.
- Cook for at least 20 minutes.
A simple and quick steamed cod recipe is best suited for dietary purposes.
How to choose the right fish
The choice of fish is no less important. Often they pass off hake or pollock as nutritious and healthy cod. To avoid a “catch”, you should pay attention to the following points:
- the eyes of the cod should be transparent, not cloudy;
- the gills have a characteristic reddish tint;
- fillet color is uniform;
- scales are shiny, not dull;
- the smell is natural;
- there is no plaque.
Uneven color indicates the use of dyes; spots on the scales and an unnatural odor indicate spoilage; a cloudy look of the fish indicates a violation of the product storage rules.
Using stale fish in cooking can lead to serious poisoning.
Main conclusions
Cod dishes will be an excellent assistant in the fight for slim contours:
- Cod breed is characterized by low calorie content, high protein content and microelements necessary for the body.
- This fish can be prepared in a variety of ways, but the best dietary recipe is oven-baked or steamed cod.
- Iodine contained in fish actively affects human metabolism.
- Vegetables are ideal as a side dish for cod dishes.
- When choosing fish, you need to pay attention not only to the appearance, but also to the smell.
Cod dishes are very varied. Any diet using this fish will not seem monotonous and will fly by unnoticed.
We welcome your comments and opinions regarding the use of cod in dietary nutrition. Send us the best recipes for low-calorie dishes made from this fish.
Recommendations for use
Cod can be fried, smoked, steamed, stewed, salted, or baked in a salt coat. Just defrost the fillet and wash it thoroughly before cooking. The whole carcass is gutted and washed with running water, cut into portions.
Use in cooking
Hot smoked fish is usually bought in a store, but you can cook it yourself in the oven, steamer, or fry it in a frying pan.
Fillet baked in the oven
The recipe will be possible even for inexperienced housewives:
- Peel 2 carrots and grate them.
Peel the onion and chop with a knife.
Wash a bunch of parsley and chop finely.
Take a sheet of foil, place 400 g of thawed fillet on it, salt and pepper to taste.
