Cod - calories. Delicious fish - ocean cod

Feb-5-2013

Dietary properties of cod:

Such fish as cod has never been in short supply before, and even now, this fish can be bought in any, even a small supermarket. So our housewives learned to cook from that fish great amount dishes and cook quite often. Maybe this is the reason that many, especially those who have overweight, the question is of interest - what is the calorie content of cod and what is the use of cod, it would also not hurt to know. First about the benefits:

The well-known cod stands apart from other species. marine fish. In addition to the fact that cod is tasty and the price of cod is quite acceptable in order to allow it to be periodically added to our diet, cod has many useful properties.

These beneficial properties of cod are such that they make this fish a necessary element of the diet of any person.

If we talk about the calorie content of cod, then many consider this fish to be especially useful for those who suffer from excess weight and connoisseurs fish cuisine, often, give preference to a variety of fish belonging to the cod family. This is especially true for residents of the northern regions of Russia. For example, the inhabitants of the city of Arkhangelsk were called "codfish-eaters" in the old days. Cod can reach a length of almost two meters, but this is already a rarity. Mainly, cod is sold, reaching approximately 50-80 centimeters in length. This magnificent fish lives mainly in the Atlantic Ocean.

Cod, the calorie content of which, by the way, is by no means high, contains a lot of vitamin B12 and very little fat, so it is just perfect product for those who are trying to control body weight. Vitamin D and omega 3 fats are also abundant in cod. But the most valuable parts of this fish are caviar and liver. Cod roe is a rich source of vitamins A, B, and C, as well as minerals - zinc, iodine, potassium, calcium and phosphorus.

Cod liver is especially popular. Many doctors recommend it for use by pregnant women, since the abundant composition useful substances allows you to strengthen the immune system and make the body future mother more disease resistant.

Cod meat contains a small percentage of fat, but at the same time, a lot of protein. It should also be noted that it contains little cholesterol, which, without a doubt, is an excellent indicator for use without fear of developing sclerosis in the future.

The oil that is obtained from this fish serves to reduce the duration of postpartum depression, as well as reduce pressure. The daily inclusion of cod in the diet is an effective prevention of the development of heart disease. Often doctors advise eating cod for nervous disorders.

An important benefit of cod is the Omega-3 in its liver, whose role in lowering cholesterol levels, and therefore minimizes the risk of developing atherosclerosis in humans. Fish liver has long been used in pharmacology, it is used to obtain the drug "fish oil", which is extremely beneficial for our health, beauty. appearance and adolescents whose skeleton is just being formed. This medicine is a well-known remedy for rickets, in addition, it can relieve depression, thrombophlebitis and improve memory.

How many calories are in cod?

So what, specifically, does cod have calories? But this one:

The calorie content of fresh cod is:

78 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) fresh cod per 100 grams:

Proteins - 17.7

Fats - 0.7

Carbohydrates - 0.0

This type of fish is real gift sea ​​for those who would like to get rid of extra pounds, and at the same time not to deprive your body of the vitamins, minerals and other useful substances it needs.

And what is the calorie content of this fish, cooked different ways? But this one:

Cod calorie table, per 100 grams of product:

A the nutritional value of this fish cooked in different ways, like this:

Table of nutritional value of cod (BJU), per 100 grams of product:

Recipe? Recipe!

How to cook this fish at home? Here is one of the recipes:

Fried cod with peppers and tomatoes:

Products:

• Cod fillet - 600 gr.
• Flour - 1 tablespoon
• Vegetable oil - 2-3 tablespoons
• Zest (from 1 lemon)
• Sweet peppers - 2 pods
• Butter - 2 tablespoons
• Parsley (or dill)
• Black pepper (ground), salt - to taste

The zest is thinly sliced, scalded and sautéed for vegetable oil. With it you need to combine thinly sliced ​​\u200b\u200b Bell pepper and let go. Tomatoes are cut into slices and lightly fried (separately). The fish is cut into fillets (removing the skin and bones), cut into portioned pieces, sprinkle with salt and pepper, breaded in wheat flour and fried until crispy.

Lay out on a platter fried tomatoes, on top - pieces of fish, and on the fish - pepper and lemon peel. Everything is watered butter. Suitable as a side dish fried potatoes or boiled rice. And that's it! The dish is ready, but if you want to make full use of low calorie cod, it is best to boil this fish.

What is useful cod for weight loss?

Nutritionists are unanimous in their opinion that cod is an ideal fish for those people who are used to keeping their weight under control. But for those who have a desire to “lose” a few extra pounds, cod can also serve faithfully.

This fish has its rightful place in many low-calorie recipes. Calorie tables indicate that the cooking method has little effect on the energy value of a given fish, which means that it can be consumed in any form. But steamed or baked cod is still preferable, as magnesium and sodium are better preserved.

Cod in Greek:

Ingredients:

• 2 cod fillets
• 2 tbsp. l. coriander (unground)
• Half Art. l. lemon juice
• 1 st. l. olive oil
• Salt, ground pepper

Roast the coriander seeds in a hot pan for 5 minutes. Let them cool, crush in a mortar, mix with salt and pepper. We grease the baking sheet olive oil, spread the cod fillet, previously grated with spices. Bake for 25 minutes. Drizzle with lemon juice after cooking.

Cod belongs to the cod family and lives mainly in northern seas. At the fish delicate taste Therefore, dishes from it are prepared all over the world. Not only fillets are highly valued, but also cod liver, which contains fatty acids. Energy value fresh fish - 78 calories. Nutritionists recommend eating it for people who are watching their figure and taking care of their health. Cod promotes the removal of bad cholesterol, fights obesity and strengthens the nervous system. Therefore, doctors recommend using it for both adults and children whose body is still being formed.

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Calorie content and BJU

Cod - dietary fish With low content fat, so it can be eaten with a strict diet. It is also rich in protein - a source of energy for the body.

The daily norm of cod fillet for an adult is 200 grams.

In order for the human body to function normally, it must receive required amount nutrients. A balanced diet is the first step towards good health. In order to compose it correctly, you need to know the calorie content of foods and the amount of proteins, fats and carbohydrates (BJU) in their composition. It is also important to consider how they are prepared.

The table shows the energy and nutritional value of cod (per 100 grams).

Beneficial features

The benefits of fish for human health are due to its rich chemical composition. Cod contains vitamins of group B, C, E, PP, macroelements: potassium, sulfur, phosphorus and microelements: iron, manganese, zinc. Below are the health benefits of fish:

• It contains protein, which is especially necessary for children, as it is involved in the formation of cells and tissues of the child's body. Doctors recommend introducing cod into the diet from 9 months, if there are no contraindications: a tendency to allergies, digestive problems. First complementary foods - 1/2 tsp. boiled fish. Gradually it is necessary to increase the portion.
• Iodine is essential for proper functioning thyroid gland. With a lack of this trace element, metabolism is disturbed. Iodine activates brain activity, improves memory and increases concentration. Promotes healthy sleep.
• Antioxidants protect the cells of the body from the negative effects of free radicals and slow down the aging process.
• Macronutrients improve hair and nail growth, strengthen bone tissue.
• Cod liver enhances sexual desire and improves potency, so it should be present in the diet of men. The main thing is to use it in moderation, as it is very high in calories.

Red cod is a species of the cod family. It got its name because of the gray-pink color. The fish of this variety contains the hormones of happiness. Eating it improves mood and relieves stress.

Contraindications

Eating cod may be harmful to health. The following are contraindications, in the presence of which it is possible to introduce fish into the diet only after consulting a specialist:

• Kidney diseases.
• Cholelithiasis and urolithiasis.
• Allergy to seafood.
• Reduced blood pressure.
• Elevated plasma calcium concentration.

cooking recipes

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

Fish in batter

Fish fried in flour in vegetable oil - enough high-calorie dish so it should be eaten in moderation. Paired with fresh vegetables, it's perfect 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, black ground pepper - to taste;
• vegetable oil for frying.

Cooking:

1. 1. Cod fillet cut and marinate. To do this, it must be watered lemon juice, salt and pepper.
2. 2. Prepare the batter: mix the eggs, flour and a pinch of salt in a deep bowl.
3. 3. Dip the fish pieces in batter and fry on both sides until golden brown. Then place on a paper towel to soak up excess oil.

Baked cod with broccoli

Oven-baked fish combined with broccoli - tender and tasty dish. It will appeal not only to adults, but also to children, especially if you cook it with sour cream sauce. Fish can be served 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, seasonings for fish - to taste.

Cooking:

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

Cod for a couple

Steamed fish in a slow cooker light low-calorie a dish that diversifies the diet of a losing weight person.

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.

Cooking:

1. 1. Disassemble the cabbage into inflorescences.
2. 2. Cut zucchini into cubes, carrots into circles, and onions into half rings.
3. 3. Cod fillet cut into pieces, pour oil, lemon juice, salt. Leave to marinate for 1 hour.
4. 4. Put the vegetables and fish into the steam basket.
5. 5. Pour cold water into the multicooker bowl, install the basket. Cook in steam mode for 15 minutes.
6. 6. Before serving, decorate the dish with spinach and a slice of lemon.

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White, soft and fragrant cod pulp available throughout the year and is an excellent substitute for meat protein with its versatility, making it easy to adapt to all cooking methods.

Cod belongs to the same family (Gadidae) along with and. It's no surprise that the word "cod" is a bit of a cold (shiver), because cod need cold, deep arctic waters to grow, reproduce and survive.

Useful properties of cod

In addition to being an excellent low calorie ( calorie content of cod per 100 g - 75 kcal) source (100 g of cod contains 17.5 g,), cod contains many very important nutrients, and they have also been shown to be useful in various problems with health. For example, daily nutrition with fish in the diet provides significantly greater protection against heart attacks.

Fish, especially fish from cold water, such as cod, are very beneficial for people with atherosclerosis and diabetic heart disease. People who regularly eat fish have a lower risk of heart disease and heart attack than people who don't eat fish.

Cod, in particular, promotes heart and vascular health thanks to, and it is also an excellent source of and, both of which are necessary to maintain low levels of homocysteine. This is important because homocysteine ​​is a dangerous molecule that directly harms blood vessels.

While a weekly serving of fish reduces the risk of stroke, eating a daily serving of fish rich in omega-3s, such as cod, provides a significantly greater reduction in the risk of heart disease.

Options for eating cod with calories per 100 g

Choose baked, but not fried cod.

Selection, storage, cooking

It is better to buy cod in a store with a good reputation. Fresh whole cod and fillets should be purchased if placed on ice. The flesh of the cod fillet should be shiny. Smell is a good indicator of freshness. If the pieces of cod are packaged, we cannot be sure of its freshness. You have to rely on the integrity of salespeople and carefully look at the dates that are printed on the packaging. When storing fish, it is important to keep the temperature low.

Cooking cod is a pleasure, not to mention the pleasure of eating ready-made dishes! Below we will present several cooking options. Cod fish due to low calorie content used in health and weight loss diets. Boiled and baked cod can dilute and decorate any diet menu.

Cod dishes

Baked cod steak

Ingredients:

• cod (steaks) - 0.4 kg;
• - 2 pcs.;
• - 100 g;
• - 200 g;
• - 2 tbsp. l.;
• mayonnaise (low-fat) - 1 tbsp;
• milk cream - 200 ml;
• crushed - 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. Boil potatoes until half cooked. Pour boiling water over cabbage for 5 minutes. We cut the onion into rings. To fill, mix in homogeneous mass mayonnaise, cream, garlic. Salt and pepper.

Lubricate the baking sheet, put the potatoes, onions and pour over the sauce. Then we put the fish, cabbage and grease with the remaining sauce. We put in the oven for 25 minutes. at 160 degrees. Ready meal sprinkle with lemon juice. We will have a delicious main course, where 100 g will have 100 kcal.

Jellied cod

Ingredients:

• cod (portions) - 400 g;
• gelatin - 10 g;
• - 1-2 pieces;
• onion - 1 pc.;
• celery (stalk) - 1 pc.;
• pepper, salt - exclusively to taste;
• any greens - for beauty.

We put pieces of fish, carrots, onions, celery in a pan. Adding salt Bay leaf and fill with water. Cook until tender (about 25 minutes). Ready Ingredients let's put it in a colander. Dissolve gelatin in the broth. We put the fish, vegetables in portioned containers and pour the broth. Decorate with herbs, salt, pepper to taste and freeze for 20 minutes. So, we have a filling at 122 kcal per 100 g

Ingredients:

• fish ( sirloin) - 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 tomato) - 100 g;
• pepper, salt - at your discretion;
• fish spices - 5 g.

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

Cod in the marinade

Ingredients:

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

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

Steamed cod cutlets

Ingredients:

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

Fill the bread with milk. We grind pieces of already prepared fish and onions in a meat grinder. In the resulting minced meat, add the egg, spices and salt to taste. Then we put bread in milk and greens to the minced meat. Mix everything thoroughly. We make cutlets of the desired shape with wet hands and send them to a double boiler. In 30 minutes we have delicious fish cakes – 160 kcal per 100 g

The chemical composition of cod

The omega-3 fats and selenium that cod is famous for have anti-inflammatory properties that help reduce inflammation. Muscle growth also depends on a sufficient amount of proteins in the body, which is important for creating a balance between muscle protein breakdown and muscle protein synthesis.

Protein is needed to create immune health. Another important task performed by proteins is the smooth functioning of the nervous system. Hair health and skin health also depend on the absence of protein deficiency.

BJU per 100 g of fish

Data about chemical composition in 100 grams of edible part of cod

One of the most useful and affordable types of fish is cod.

Atlantic cod is lean low calorie white fish . It contains vitamins B12 and D, it is rich in Omega 3 fatty acids, therefore:

• speeds up metabolism (metabolism), helps to lose weight;
• has a positive effect on the nervous system, evens out the emotional background;
• useful for the gastrointestinal tract;
• improves the condition of the skin, hair and nails, helps to preserve youth;
• lowers cholesterol, minimizes the risk of atherosclerosis.

Raw cod calories:

cooking cod

• The most useful cod- boiled or steamed. Add spices during cooking, and before serving, pour over it with lemon juice.
• baked fish it seems to many more tasty and piquant than boiled. Use foil or parchment, cover it with spices and sprigs of greens, put lemon slices inside. Cod is a very lean fish, so you can marinate it in sour cream.
• fried foods harmful to health. They can only be used by those who do not suffer overweight and high cholesterol. In any case, use Teflon-coated pans and cook the fish on a dry bottom. Or lightly lubricating it with oil with a brush or napkin.
• Fish cutlets will only benefit you if you steam them or in the oven. The danger of frying is that the cutlets absorb a large number of oils.

cod roe

Cod caviar contains many vitamins (A, groups B and C) and trace elements (calcium, iodine, zinc, sodium, phosphorus, potassium and cobalt). She:

• normalizes the digestive process;
• speeds up metabolism;
• beneficial effect on the thyroid gland.

The energy value of cod caviar is much lower than red or black caviar, so it can be consumed even by people who are overweight, who are usually not recommended salmon delicacy.

Cod liver

Cod liver is unique in its beneficial properties. The offal contains vitamins A, C, D and group B. Trace elements: calcium, sodium, zinc, magnesium, phosphorus, iodine, iron, potassium. Therefore, the liver

• useful for pregnant and lactating women;
• recommended for those who want to lose weight;
• prevents the emergence cardiovascular diseases;
• improves brain function;
• calms the nerves;
• prevention of arthritis and rheumatism;
• prevents anemia.

By the way, it is necessary to use cod liver with black bread. Eat at a time is not worth more than 1 sandwich.