Cod is native to both the Atlantic and the Pacific Oceans. It is part of the Gadidae family along with pollock, haddock, hake and whiting. When it comes to fish Cod is hands down one of my favorites. It is light and flaky and has a very limited “fishy flavor”. As with all fish, there is the fear that we will consume too much mercury in the process. However, there are several agencies that are working hard to ensure that you are educated on the safety of fish choices. Here are the links to them to educate yourselves.
Now that that’s out of the way let’s look at the benefits. Cod is an excellent source of Vitamin B12, Iodine, Selenium, Phosphorus, and Protein. Additionally, Cod has several other health benefits. In a large number of studies, fish, such as Cod, have been shown to assist in regulating blood sugar. In one study involving individuals who were already diagnosed with coronary heart disease, lean fish, like Cod, have been shown to improve cardiovascular risk factors when consuming approximately 4 servings per week. Another benefit, that most people look for, is the weight loss benefits of Cod. The consumption of Cod, because of its high protein content, can curb your appetite and leave you feeling full.
There are still a few things that you should look for when you go to make your Cod purchase. If you are lucky enough, I’m unfortunately not, to have a fish monger, then you should get to know them. This will be someone that you can trust when wanting the best quality fish. This will also allow you to purchase the fish that are on display and not prepackaged. When looking at it the fillets should glisten white and have no browning or gaping. You can also smell it and it should smell more like seawater than fish. This is a very perishable product and should be used within the first two days of purchase or vacuum sealed and frozen. If you freeze it be sure to refrigerator thaw it. Don’t leave it on the counter all day to thaw.
So, how are we going to cook it? Cod cooks relatively quick, about 7 min per inch of thickness and should reach an internal temperature of 145 degrees Fahrenheit. The fish will become opaque and will flake away with a fork. I usually bake or broil mine and I will include a recipe later in the article. Grilling is near impossible because it is very delicate and will burn easily.
I made this recipe this weekend and I thought that it came out really good. This recipe is courtesy of http://www.morrisonhealth.com/
Broiled Cod Fish
submitted by Dr. Morrison
- 2 x 6 oz. Alaskan cod fillets
• 1/2 teaspoon dried dill
• 1 tablespoon extra-virgin olive oil
• juice from 1/4 lemon
• sea salt and black pepper
Set oven on broil and allow to heat for 5 minutes. With a fork or spoon, mix extra virgin olive oil, lemon juice, dill, and black pepper in a small bowl. Place fillets onto ungreased cookie sheet, brush or spoon sauce on fillets, and place in oven.
Broil 5-6 minutes on each side. Remove once light golden color is achieved. Sprinkle with sea salt. Serve with brown rice or steamed vegetables.
Broiled Cod Recipe
If you aren’t consuming fish on a regular basis, I would strongly recommend that you begin to add it to your diet. The health benefits are amazing. If you have any questions, feel free to email me. Also, don’t forget to sign up for the Adam Delgado Fitness email newsletter by clicking the sign-up button at the top of the page. You can also follow me on Instagram and join my Facebook group by clicking here. Good luck and keep making 2017 your best year yet.