The most delicious fish is ocean cod. Calorie content, benefits and methods of preparation. Cod: calorie content and useful properties. Cod dishes Calories in baked cod in foil

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. You can use them only for those who do not suffer from excess weight 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 amount of oil.

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.

Cod is a marine fish of the cod family, often used for cooking first and second courses. The calorie content of cod depends on the recipe and cooking method. Those who want to lose weight fish should be baked, boiled or stewed, supplemented with vegetables and herbs. The most high-calorie is canned cod liver.

The benefits of cod

A high content of easily digestible protein is indicated for inclusion in the diet menu.
Fish is rich in B vitamins, which normalize metabolic processes.
The use of marine fish is recommended for the prevention of rickets and vitamin D deficiency.
The presence of iron in the composition ensures the prevention of anemia.
Cod is indicated for consumption by children from 1 year old, pregnant and lactating women, as it has a high nutritional value and is a hypoallergenic product.
Due to the content of unsaturated fatty acids, with regular use of fish, cholesterol levels decrease, the condition of hair, nails and skin improves, hormonal levels are leveled and immunity is increased.

Composition

The composition of cod is dominated by vitamins B12 and D, as well as F, C, E, PP, H, B1, B2, B6, B9.

In addition, macro- and microelements indispensable for the body (calcium, potassium, phosphorus, iron, zinc, fluorine, manganese, sulfur, chlorine) and saturated fatty acids Omega-3, biotin, phospholipids.

Nutritional value per 100 g of product:

proteins - 16 g;
fat - 0.6 g;
carbohydrates - 0.

At the same time, cod liver contains up to 60% fish oil, respectively, has a high content of vitamins A, D, E, folic acid and iodine.

How many calories in cod

100 grams of cod contains no more than 100 kcal. Calorie content for different cooking methods is displayed in the table:

Cooking method	calories	Squirrels, c.	Fats, gr.	Carbohydrates, gr.
canned food	105	22,7	0,9	0
Smoked	Cold smoked - 94, hot - 115	22,1	0,5	0
fried	111	23	0,1	0
Fried in batter	165	13,8	8,2	7,8
For a couple	78	17,8	0,7	0
boiled	78	17,8	0,7	0
Oven baked	90	6	3,7	8
Stewed	101	10,7	4,1	3,1
Cod liver	613	4,2	65,7	1,2
Caviar	179	15,7	9,3	0,6

As can be seen from the table, canned liver is the most high-calorie. This difference in relation to other methods of processing fish is due to the fact that the liver contains a lot of fish oil.

Benefits for weight loss

In addition to low calorie content, cod has a number of other properties that are important for a diet:

accelerates metabolic processes;
improves immunity;
increases physical activity indicators, muscle mass recovers faster after exercise;
accelerates the excretion of harmful substances from the body;
When eating, satiety comes faster.

To preserve the beneficial and dietary properties, it is recommended to choose recipes without frying fish in oil.

Harm cod, contraindications

Almost all types of cod (except for the one that is caught off the coast of Alaska) can contain heavy metals, so it is recommended to reduce the use of the product to 1-2 times a week.

Cod, like other types of seafood, is better to buy in stores that have the appropriate permits and quality certificates, and also provide the product with proper storage conditions. When buying, you should pay attention to the date of manufacture and expiration date, as well as the presence of ice deposits.

Fish with a significant accumulation of such plaque, as a rule, has been thawed repeatedly and, at best, will not bring any benefit to the body.

diet recipes

Baked cod on a tomato and vegetable "cushion"

2-3 medium tomatoes;
cod fillet;
1 bell pepper;
1 onion;
greenery;
hard cheese;
salt, spices.

Rinse the fillet, dry with a napkin, cut into strips.
Grind greens, onions, peppers, tomatoes.
Lay parchment paper on a baking sheet, pour chopped vegetables.
Put the fillet on the vegetables, sprinkle with lemon juice, salt, add spices to taste.
Send to the oven for 15-20 minutes at 180 ° C.
Sprinkle with grated cheese 2-3 minutes before cooking.
Return to oven until golden brown.

The calorie content of cod per 100 grams depends on the method of preparation of the fish. In this note, the most popular dishes are considered.

The calorie content of cod liver per 100 grams (we are talking about a canned product with the addition of oil, pepper and bay leaf) is 613.5 kcal. 100 gram portion of the snack contains:

4.22 g protein;
65.5 g fat;
1.21 g of carbohydrates.

Cod liver is characterized by a high content of fish oil, minerals chromium, molybdenum, sodium, calcium, nickel, iron. The product contains many vitamins of groups B, A, C, D.

Cod fillet calories per 100 grams

Calorie cod fillet per 100 grams (represented by the number of calories in fresh fish) 77 kcal. 100 g fillet contains:

17.8 g protein;
0.6 g fat;
0 g carbohydrates.

Due to the high content of vitamins and minerals in the product, cod fillet is indicated for arthrosis, arthritis, strokes, heart attacks. Regular consumption of fish contributes to the prevention of blood clots, maintains the health of the nervous and skeletal systems.

Fried cod calories per 100 grams

Calorie content of fried cod per 100 grams is 110 kcal. 100 g of the dish contains:

22.9 g protein;
0.11 g fat;
0 g carbohydrates.

Fried fish is saturated with copper, phosphorus, iodine, potassium, iron, calcium. Despite heat treatment, it retains a lot of vitamins B, A, D.

Steamed cod calories per 100 grams

The calorie content of steamed cod per 100 grams is 77.2 kcal. In 100 g of such fish:

17.5 g protein;
0.7 g fat;
0.2 g of carbohydrates.

To burn the calories consumed in a 100-gram serving of fish, you need 9 minutes of cycling, 17 minutes of playing badminton at an average pace. Nutritionists recommend opting for steam rather than fried cod. Such a product retains almost all useful properties, contains a minimum amount of fat.

Calorie content of cod caviar per 100 grams

Caloric content of cod roe per 100 grams is 114 kcal. In 100 g of product:

23.8 g protein;
0.22 g fat;
0 g carbohydrates.

Cod caviar is characterized by a rich mineral and vitamin composition. The product contains a lot of iodine, sodium, zinc, calcium, phosphorus, vitamins B, A, C, D.

Despite the low fat content, cod caviar has a number of contraindications. Such snacks should be excluded from the diet of people with diseases of the gallbladder, liver, kidneys, stomach, pancreas.

Calorie cod cutlets per 100 grams

Calorie cod cutlets per 100 grams 158 kcal. 100 g of the product contains:

13.4 g protein;
6.5 g fat;
11.1 g of carbohydrates.

Cooking steps:

0.7 kg of cod fillet is ground in a meat grinder, mixed with 0.15 kg of soaked bread and ground 1 piece of onion;
1 chicken egg is mixed with 50 g of butter;
minced meat is prepared from the obtained egg and fish mixture. Ground black pepper and salt are added to it to taste;
sticky cutlets are rolled in wheat flour (2 - 2.5 tablespoons of wheat flour will be required for cooking);
cutlets are fried in vegetable oil on each side.

Calories in oven-baked codfish per 100 grams

The calorie content of cod baked in the oven per 100 grams is 92 kcal. In 100 g of the dish:

5.9 g protein;
3.8 g fat;
7.9 g of carbohydrates.

Baked cod refers to dietary products. It contains a lot of vitamins B12, PP, minerals of sulfur, phosphorus, calcium, sodium, magnesium.

Calorie boiled cod per 100 grams

Calorie content of boiled cod per 100 grams is 78.3 kcal. In 100 g of product:

17.7 g protein;
0.72 g fat;
0 g carbohydrates.

Boiled cod is an effective source of vitamins and minerals for weight loss and dieting. The dish contains a minimum amount of fat, saturated with healthy proteins. After boiling, the maximum amount of vitamins B, PP, D remains in the fish.

Calorie boiled cod with salt per 100 grams

The calorie content of boiled cod with salt per 100 grams remains at the same level as in boiled fish without salt. In such a product, 78.3 kcal, 17.7 g of protein, 0 g of carbohydrates, 0.72 g of fat.

The benefits of cod

The following benefits of cod have been proven:

fish is saturated with vitamin B12, which is useful for normalizing blood flow;
cod vitamin PP restores the digestive tract;
a large amount of sodium and magnesium in fish makes it an indispensable component of nutrition for heart disease;
cod liver contains many vitamins D and A, which are important for maintaining the health of hair, teeth, and the skeletal system;
cod iodine is necessary for the activation of mental activity;
fish potassium helps to saturate the brain with oxygen, activates the nervous system;
with regular use of the product in food, the processes of formation of cartilaginous and bone tissues are normalized;

cod strengthens the immune system, helps to cope with depression and apathy;
Omega 3 acids contained in fish reduce the concentration of harmful cholesterol in the blood, normalize metabolism.

Harm cod

Contraindications to the use of cod are:

urolithiasis disease;
stones in the gallbladder and ducts;
exacerbated kidney disease;
oversaturation of the body with vitamin D;
hypotension;
violations in the work of the digestive tract.

Fried fish should be discarded when losing weight and during a diet. Such a product contains a lot of fat, has a fairly high calorie content.

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 (100g of cod contains 17.5g), cod contains many very important nutrients and has also been shown to be beneficial for a variety of health problems. For example, a daily fish diet provides significantly greater protection against heart attacks.

Fish, especially cold water fish 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

cod calorie content boiled	178 kcal
cod calorie content fried	140 kcal
cod calorie content boiled	178 kcal
cod calorie content for a couple	76 kcal
calories fillet cod	69 kcal
calories baked cod	90 kcal
calories cutlet from cod	160 kcal
calories liver cod	157 kcal
cod calorie content hot smoked	114 kcal
calories caviar cod	116 kcal
cod calorie content under the marinade	96 kcal
cod calorie content smoked	93 kcal
calories fried cod in flour	140 kcal

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. For pouring, mix mayonnaise, cream, garlic into a homogeneous mass. 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. Pour the finished dish 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. Add salt, bay leaf and fill with water. Cook until tender (about 25 minutes). Throw the finished ingredients 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 (loin) - 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, we add the onions, 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 essential for building 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

Variant of use	Availability of water per 100 g (milliliters)	The presence of carbohydrates (grams)	Presence of fat (grams)	The presence of proteins (grams)
Cod liver	28.9	1.2	65.7	4.2
cod fillet	83.8	0	0,2	16
Mountain cod. smoking	73	0	1	26
Smoked cod	73	0	0.5	22.1
Fried cod	72.9	0	0.1	23
Cod boiled	81.5	0	0.7	17.8
Boiled cod	81.5	0	0.7	17.8
Baked cod	82.3	8	3.7	6

Data on the chemical composition in 100 grams of the edible part of cod

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Cod is a marine fish, the main representative of the cod family. Cod lives in the waters of the Atlantic and Pacific oceans, and in coastal waters. She does not like very cold water, and lives mainly at water temperatures from zero to 10 degrees. This valuable commercial fish reaches a length of up to two meters.

We offer a simple recipe that does not cause difficulties in cooking. The dish will turn out beautiful, tasty, with minimal time costs. Baked fish decorates any table, festive, everyday.

How to cook baked cod

Shallow cuts are made on the sides of the prepared fish, the carcass or pieces of fish are sprinkled with salt, pepper, spices.

Before sending the cod into the oven, it is coated with a prepared sauce consisting of mayonnaise, tomato sauce, mustard (kalorizator). This sauce soaks the fish through cuts, gives it an additional wonderful aroma, juiciness, delicate taste, golden crust. For a side dish, potatoes, baked or fried, are suitable. The best option would be to cook baked cod in foil, the taste will remain on top.

Baked cod calories

The calorie content of baked cod is 90 kcal per 100 grams of product.

The composition and useful properties of baked cod

Probably, there is no person who does not know about the significant benefits of the fish of the seas, namely cod, which has a wonderful effect on health. This fish contains a complete protein, with a full range of amino acids that restore the body.

Most of the useful fish substances remain in baked cod. Baked cod is rich in minerals and vitamins (calorizator). Vitamin, activates blood formation, its coagulability. Vitamin