Cod is a source of wholesome protein and omega-3 fatty acids, which have a beneficial effect on the heart. In addition, cod is a treasury of vitamins and microelements, which have, among other things, a stimulating effect on the immune system.

Codbelongs to the sea fish, it is also found in the B altic Sea, but the one available on the Polish market comes mainly from the Arctic seas. This fish, despite the seasonality, is available all year round. Cod meat is white in color, has little bones and a delicate fishy smell. There are many ways to prepare cod. Check the nutritional values ​​of cod and what dishes you can prepare from it.

Cod as a source of protein

Cod contains 18 g of wholesome protein per 100 g of meat, so it can be successfully treated as an alternative to red meat and poultry. It provides essential amino acids, i.e. amino acids that cannot be produced by the body. In cod we find lysine (1.64 g per 100 g), leucine (1.45 g per 100 g), valine (0.92 g per 100 g), isoleucine (0.82 g per 100 g) and threonine (0 , 78 g per 100 g).

Cod is rich in unsaturated fatty acids

Cod is a lean fish, 100 g of meat contains only 82 kcal, so it is recommended for people on a diet. The undoubted advantage of cod is the low content of saturated fatty acids, while the high content of omega-3 fatty acids (0.2 g per 100 g of meat), which is important in the prevention of cardiovascular diseases. In addition, cod is low in cholesterol, only 45 mg per 100 g.

Cod contains vitamins and minerals

Cod is a rich source of selenium, 100 g of cod meat has 33.1 µg of selenium, which means it covers almost half of the daily requirement of an adult for this element. In addition, this fish is high in phosphorus (203 mg), vitamin B12 (0.91 µg), vitamin A (12 µg) and vitamin D3 (0.9 µg).

Nutritional value of cod in 100 g of the product

Energy value 82.0 kcal Protein 17.8 g Fat 0.67 g Saturated fatty acids 0.13 g Monounsaturated fatty acids 0.09 g Acids polyunsaturated fat 0.23 g - including omega-3 0.194 g (DHA 0 , 12 g) Cholesterol 43.0 mg Calcium 16 mg (16% of RDA for an adult) Potassium 413.0 mg (9%) Phosphorus 203.0 mg (29%) Magnesium 32 mg (8%) Sodium 54 mg ( 4%) Selenium 33.1 µg (60%) Niacin 2.0 mg(13%) Vitamin B6 0.25 mg (19%) Vitamin B12 0.91 µg (7%) Vitamin D3 0.9 µg (6%) Vitamin A 12.0 µg (2%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, Amendment of the IŻŻ 2012

Fish - which are worth eating and avoiding

Worth knowing

B altic cod, especially from the eastern stock, is threatened with extinction due to its overfishing. However, do not worry about choosing Atlantic cod, the abundance of which remains high.

Cod: who is it for?

Cod due to its nutritional value: the content of high-quality protein, omega-3 fatty acids, low cholesterol, low calorific value and high content of phosphorus, selenium and vitamins A and D3 should be part of the diet of he althy people, pregnant women (Atlantic cod is characterized by low mercury pollution), children and sick people.

Thanks to the high content of omega-3 fatty acids, cod can be used in the prevention and treatment of circulatory diseases: atherosclerosis and hypertension.

Omega-3 acids normalize the level of triglycerides in the blood and have a protective effect on the heart and blood vessels, and also have anti-inflammatory properties, so they should be included in the diet of people with gout or degenerative joint diseases. In addition, selenium and vitamin D3, which cod is rich in, increase the body's immunity.

In addition, cod is a good source of potassium, the electrolyte in the body responsible for the proper functioning of the muscles, regulating the mineral balance, and involved in the regulation of blood pressure and kidney function. Cod is recommended for people exposed to potassium deficiency, such as: people on a reduction diet, taking laxatives, diuretics, lowering blood pressure, struggling with diarrhea or vomiting.

Worth knowing

Avoid frying cod, as this process causes a large loss of omega-3 fatty acids, and additionally causes the production of saturated fatty acids and trans fatty acids, which are harmful to your he alth. Cod is a lean fish, so the most desirable type of heat treatment is traditional or steaming and baking.

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Cod - culinary applications

Cod will be the main ingredient of a dinner dish. You can serve it on vegetable mousse, spinach, fruit salsa, herbs or any light sauce. It also works great as an addition to fish soup or curry.

Recipe for curry with cod and vegetables

  • 100 g cod fillet
  • 150 g zucchini
  • 100 g eggplant
  • 50 g red pepper
  • 150 g canned tomatoes
  • 50 g coconut milk
  • 1 tablespoon olive oil
  • 1 clove of garlic
  • 50 g onion
  • spices: s alt, pepper, chili, turmeric, coriander

Wash vegetables and dice. Pour olive oil into a pot, put onion on hot, sauté and add chopped garlic. Then add the eggplants, peppers, courgettes and tomatoes. Season everything. Cook until the sauce thickens. Add diced cod to the sauce. Cook for about 5 minutes. Remove from heat, slowly pour in coconut milk. Serve with rice.

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