Healthy Pacific Cod Recipe: Low-Fat, High-Protein and Nutritious
Pacific Cod (Cooked, Dry Heat, Maybe Previously Frozen)
Pacific cod is a lean and nutritious fish, renowned for its mild flavor and flaky texture. Typically prepared using dry heat methods such as baking or grilling, it offers a healthy addition to any meal. This variety of cod is sometimes previously frozen, which can help preserve its freshness until you’re ready to cook it.
Nutritional Profile (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 85 kcal |
| Protein | 18.73 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.105 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 10 mg |
| Iron | 0.2 mg |
| Magnesium | 24 mg |
| Phosphorus | 345 mg |
| Potassium | 289 mg |
| Sodium | 372 mg |
| Zinc | 0.39 mg |
| Copper | 24 mcg |
| Manganese | 0.015 mg |
| Selenium | 28 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.038 mg |
| Riboflavin (Vitamin B2) | 0.055 mg |
| Niacin (Vitamin B3) | 1.343 mg |
| Vitamin B6 | 0.136 mg |
| Folate | 8 mcg |
| Vitamin B12 | 2.31 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.67 mg |
| Vitamin D2 | 0.6 mcg |
Allergen Information:
Pacific cod is considered a common allergen, as it falls under the category of fish. It is important for individuals with fish allergies to avoid this product.
Dietary Preferences:
- Low in Fat: Pacific cod is an excellent option for those following a low-fat diet.
- High in Protein: This fish is rich in protein, making it suitable for those looking to increase their protein intake.
- Gluten-Free: Naturally gluten-free, making it a safe choice for those with gluten sensitivities or celiac disease.
- Low in Carbohydrates: With no carbohydrates or sugars, it fits well within low-carb or keto diets.
Culinary Advice:
Pacific cod is incredibly versatile and pairs well with a variety of seasonings and cooking techniques. Whether pan-seared with a drizzle of olive oil, baked with herbs, or grilled, it remains tender and flavorful. For a health-conscious twist, try pairing it with steamed vegetables or a light salad to complement its delicate taste.
Conclusion:
Pacific cod is a nutrient-dense fish, offering a good balance of protein and essential minerals like phosphorus, potassium, and selenium. With its low fat and zero carbohydrate content, it’s an ideal choice for those aiming to maintain a healthy diet without sacrificing taste. Whether enjoyed as part of a simple meal or incorporated into more elaborate dishes, this fish is both a healthy and flavorful option for any occasion.
