My Low-Cal Cod Recipe

It’s been two days since our long 4th of July weekend, and we all probably overindulged a bit. I know I did! So, if you’re looking for a fantastic and easy meal to cut some calories this is it! Although Cod doesn’t sound sexy, the fish is jam-packed with health benefits and actually tastes amazing!

Cod is a mild-flavored, flaky white fish that’s available year-round at local grocers. Its mild flavor has made it a favorite among fish in American cuisine. The most common species of cod are Atlantic cod, which lives in the colder waters and deeper sea regions throughout the North Atlantic and Pacific cod, which is found in both the Eastern and Western regions of the North Pacific. While all that’s relatively interesting, you may really be wondering how Cod stacks up on the health scale.

Well, Cod is actually very healthy, which is why they’ve even derived Cod liver oil as a dietary supplement! It has a high amount of omega-3 fatty acids, vitamin A, vitamin D, and vitamin E. Cod is a great alternative to meat and is packed with healthy proteins. Pacific cod is lower in calories compared to Atlantic cod, about 82 calories per 100 grams versus 105 calories. Atlantic Cod however, boasts a higher protein content. Like most other fish, Cod is a good source of omega-3 and omega-6 fatty acids. It’s also rich in vitamins B12 and B6, niacin, as well as vitamins E, A, and C. It’s a good source of phosphorus, potassium, selenium, and other trace minerals.

So, what does cod taste like?
If you’re on the fence about cod, allow me to convince you. Cod has a mild, pure flavor without a “fishy” aftertaste. In fact, it’s even more mild than salmon. Cod is a great starting point for people who think they don’t like fish. Baked Lemon Cod is one of the simplest ways to prepare this delicately flavored fish! It comes out tender and seasoned to perfection.

There are just a few things to note when preparing:
-Let your fish come to room temp before baking. You can do this while the oven preheats; just pull the fish out the fridge. Cooking it from room temperature helps to ensure even cooking.
-Season the fish. This is important! Sprinkle the salt and pepper right onto the fish. And apply lemon juice and lemon slices under and on top of the fish!
-Cover with seasoning. This recipe features a lemon mixture of olive oil, lemon juice, a dash of oregano and shallots. Drizzle generously over asparagus layer and cod layer.
-Bake at 400°F – this temp bakes it to perfection.
-Bake for about 17 to 20 minutes, or until the internal temperature is 130 degrees Fahrenheit. Cod is not nearly as touchy as salmon, so you can approximate without a thermometer. Get it just flaky!

Shopping list:
– Asparagus, 2 packs
– 2 to 3 Lemons, sliced
– More lemons for the drizzle
– Fresh Oregano
– Shallots or Green Onions, diced

Enjoy & be sure to tag me in any pictures if you enjoy this recipe at @AskHeatherMariannaBlog on Instagram!

For even more info on Cod’s Health Benefits, check out this list below:

1. Supports Heart Health
Cod is rich in omega-3 fatty acids. According to a study published in the April 2005 issue of Chest, omega-3 fatty acid improves cardiovascular health by increasing heart rate variability. Fernando Holguin (MD) said, “Omega-3 fatty acid levels are associated with decreased risk for sudden death.” A research study conducted on patients consuming fish oil showed improvement in heart function in just two weeks. Taking fish oil supplements may help protect from heart attacks when complemented with a healthy lifestyle of exercising, maintaining a healthy weight, and getting eight hours of sleep.

2. Protects Against Heart Arrhythmia
A study lead by Harvard Medical School states that, “fish consumption contributes to improved electrical properties of heart cells and also protects against abnormal heart rhythms.” According to another study published in the American Journal of Clinical Nutrition, the long-term consumption of fish is associated with lower QT interval in free-eating patients without any evidence of cardiovascular disease. Therefore, overall fish intake provides protection against arrhythmia.

3. Reduces The Risk Of Strokes
According to the meta-analysis of cohort studies published in the July 2004 issue of Stroke, consumption of fish is inversely related to the risk of stroke, especially in cases of ischemic stroke. Consumption of fish as less as one to three times per month may help protect against ischemic stroke.

4. May Help Lower Triglycerides
A form in which fat is carried in the bloodstream is triglycerides. They serve as a major source of energy. But high levels of triglycerides increases the risk of heart disease, may also increase bad cholesterol (LDL), and lower good cholesterol (HDL). In a study conducted on patients with high triglycerides, it was found that two weekly servings of fish and other sources of omega-3 fats such as flaxseed may lower triglyceride levels.

5. Controls High Blood Pressure
According to the International Study of Macro- and Micro-nutrients and Blood Pressure, those who consume a diet rich in omega-3 have normal blood pressure. A higher omega-3 fatty acid intake by patients who didn’t use supplements, drugs, or a special diet for hypertension, diabetes, or heart disease was associated with a reduction in systolic and diastolic blood pressure by 1.01/0.98 mm Hg.

6. Protects Against Deep Vein Thrombosis
Deep vein thrombosis is formed deep in the veins of the legs, thighs, or pelvis due to blood clots—causing swelling and pain. According to another study, those who consume fish once a week, along with fruits and vegetables, are at a lower risk of DVT. Meanwhile, those consuming red and processed meats are at a higher risk of DVT.

7. May Reduce The Risk Of Cancer
Foods rich in omega-3 fats may help reduce the risk of colorectal cancer. Consuming fish oil daily may help slow the spread of colon cancer in the early stages of the disease, but it is recommended to consult your doctor before taking the supplements. Research is being conducted to find the effects of omega-3 consumption on prostate and breast cancers.

8. May Protect Against Alzheimer’s Disease
Eating fish two to three times per day for a week would provide 380 milligrams of EPA and DHA per day. In a paper published in the journal, Neuron, researchers at the University of California (Los Angeles School of Medicine) reported that a DHA-rich diet reduces the impact of the gene that is linked to the development of Alzheimer’s disease. Also, normal levels of folate and vitamin B12 in the blood have been linked to decreased levels of dementia or other cognitive function disorders.

9. Provides 90% of RDI of Vitamin A
Cod liver oil extracted from the livers of Atlantic cod provides 90% of the daily recommended intake of vitamin A per teaspoon. It has 888 milligrams of omega-3 fatty acids, and 42.1 milligrams of omega-6 fatty acids. Consumption of cod liver oil has numerous benefits. It helps to have glowing skin, prevents coronary atherosclerosis, has higher amounts of vitamin D, and also helps repair wounds.

XOXO,
Heather