Dietitians encourage you to eat fish as often as possible, because it contains many valuable nutrients that will help you take care of your health. They have a lot protein, healthy omega-3 unsaturated fats, and vitamin D. One easily available fish that can be found in many supermarkets at a bargain price is cod. This time we will checkwhy it is worth choosing black cod.
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This species is also called melanomait can be found in the waters of the north-eastern Atlantic, including around Iceland, Norway, and in the North Sea. Black cod belongs to marine fish that live in schools, is a predator, hunts smaller fish species, such as sprats and herrings. This fish lives up to 25 years and can grow to impressive sizes, exceeding one meter in length. The scales on the black cod’s back have a dark shade, and the same applies to the inside of the mouth, which is probably where its name comes from.
Black cod is a good source protein (containing all the necessary amino acids). It is a building material of all tissues in the body and is responsible for the proper functioning of muscles and their regeneration. Protein-rich meals also help you feel full for longer.
This fish is relatively low-calorie, 100 g contains only about 71 kcal, and also contains a small amount of fat.therefore it is perfect for the diet of people who want to lose extra weight. Black cod meat is also delicate in taste and easily digestible. They are present here B vitaminswhich are responsible for the proper condition of the nervous, cardiovascular and muscular systems, as well as vitamin Dwhich supports the body’s immunity and strengthens bones and teeth. There is no shortage here as well seleniumwhich, among other things, has a beneficial effect on the immune system. Also exhibits antioxidant effecthelps reduce oxidative stress, has anti-inflammatory, anti-aging and anti-cancer properties. It is worth mentioning that black cod from reliable sources will not have high mercury content.
This fish is extremely tasty, has delicate, white meat, and is suitable for cooking for frying, baking and cooking. Currently, you can find it in Lidl at a bargain price of PLN 2.99 per 100 g. Of course, the healthiest thing is to prepare it without a lot of fat. Just sprinkle the washed and dried fillets a little olive oil, season with salt, pepper and your favorite herbs, e.g. rosemary, basil or oreganofits perfectly here parsley. Then place it in an ovenproof dish with lemon slices and bake at 200 degrees for about 15-20 minutes – depending on the size and thickness of the piece. Serve the prepared cod, for example, with potatoes with dill, boiled vegetables, or sauerkraut salad. An alternative to baking in the oven is to prepare the fish in a steamer.
If you like crunchy breading, make a dish inspired by the classic English delicacy, i.e fish and chips. Black cod will also work great here. Sprinkle the fillets with salt and pepper, then coat them in flour, egg and breadcrumbs, and then fry in a pan until golden brown. Serve the finished fish with fries and coleslaw.
Black cod has relatively few bonesso it will also work great in stews with fishe.g. you can stew it with peppers, leeks and tomatoes. This dish tastes great served with rice or a slice of bread. You can also prepare from it fish balls and cutlets.
Sources: Terazgotuje.pl, ryb.wwf.pl, dietly.pl
