Calorie content of baked cod in foil. Cod: kbju, health benefits and harm, recipes

Calorie content of cod per 100 g

The calorie content of cod fillet per 100 grams is only 78 kcal. Due to its low calorie content, high protein content and virtual absence of carbohydrates, eating various cod dishes will not cause the deposition of subcutaneous fat.

The calorie content of canned cod is about 105 kcal per 100 grams of product. The reason for the difference in specific calorie content compared to raw cod is the heat treatment of the meat before preservation, during which part of the liquid evaporates, as a result of which the specific nutritional value of the product increases.

The calorie content of smoked cod will depend on the method of preparing this product. For example, cold smoked cod will have a calorie content of about 94 kcal, and the calorie content of hot smoked cod will be 115 kcal.

Recommendations for use

Cod can be fried, smoked, steamed, stewed, salted, or baked in a salt coat. Just defrost the fillet and wash it thoroughly before cooking. The whole carcass is gutted and washed with running water, cut into portions.

It is enough to introduce cod dishes into your diet a couple of times a week. The standard serving is 150-200 g.

Use in cooking

Hot smoked fish is usually bought in a store, but you can cook it yourself in the oven, steamer, or fry it in a frying pan.

Fillet baked in the oven

The recipe will be possible even for inexperienced housewives:

• Peel 2 carrots and grate them.
• Peel the onion and chop with a knife.
• Wash a bunch of parsley and chop finely.
• Take a sheet of foil, place 400 g of thawed fillet on it, salt and pepper to taste.
• Sprinkle the fillets with freshly squeezed lemon juice and seal the edges of the foil so that there are no holes left.
• Place the cod in an oven preheated to 180 degrees and bake for 30 minutes.
• Cut the fillet into portions and serve with boiled potatoes.

Steaks

It’s easy to cut whole fish into portioned steaks and prepare this simple dish:

• Wash, peel, cut 0.5 kg of potatoes into slices, boil until half cooked.
• Peel the onion, cut into half rings, sauté in olive oil, pepper, lightly sprinkle with balsamic vinegar, add 10 olives, cut into slices, mix.
• Mix onions, olives and potato wedges, place in a heatproof dish greased with olive oil.
• Place prepared steaks on top of vegetables.
• Sprinkle the dish with pepper, salt, and lemon juice.
• Bake in the oven for at least 25 minutes at 200 degrees.

Chef's cod recipe:

For weight loss and dieting

Due to its low fat content and the absence of carbohydrates, steamed and boiled cod can be used for weight loss.

It is enough to cook it for lunch and dinner. If you get tired of boiled fish, you can grill it without adding fat.

For people on a diet to treat pathologies of the kidneys and gallbladder, cod is contraindicated. The doctor may advise them to include other fish in their diet.

In medicine and cosmetology

The pharmaceutical industry obtains unusually beneficial fish oil from cod liver, and a special brightening additive for glue is made from its swim bladder.

Fish oil is prescribed after serious illnesses. Now it can be purchased at the pharmacy in capsules.

Women actively use this pharmaceutical product for self-care at home. It is added to masks for hair and face. Fat will help avoid split ends, make the skin smooth, soft, and youthful.

Hair Care Product

To make this nourishing composition for the skin, you need:

• Mix 2 tbsp. tablespoons of fish oil, olive, sunflower and corn oils.
• Lightly heat the mixture on the stove.
• Using a special brush, apply it to the hair roots and strands along the entire length.
• Put on a warm cap and leave for 45 minutes.
• Rinse off the mask thoroughly and wash your hair with a shampoo suitable for your hair type.

It is enough to do this procedure once a week to notice the first result after a month.

Calorie content of cod roe

Cod caviar, like the liver of this fish, contains even more nutrients per unit weight than meat. The nutritional value of such a product is also quite high - about 179 kcal per 100 grams.

Cod belongs to the cod family and lives mainly in the northern seas. The fish has a delicate taste, which is why dishes from it are prepared all over the world. Not only fillet is highly valued, but also cod liver, which contains fatty acids. The energy value of fresh fish is 78 calories. Nutritionists recommend eating it for people who watch their figure and care about their health. Cod helps eliminate bad cholesterol, fights obesity and strengthens the nervous system. Therefore, doctors recommend using it both for adults and for children whose bodies are still developing.

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Application

Cod is very popular in cooking; a wide variety of dishes are prepared from it. Cod baked in the oven is especially popular, delicious and easy to prepare.

This fish is in demand not only because of its affordable price, but also because of its wonderful taste. When prepared correctly, cod dishes are aromatic, appetizing and tasty.

One of the best ways to cook cod is baking in the oven. It is baked in the form of steaks, fillets and whole. In addition to cod, vegetables, various sauces, seafood, sour cream, mayonnaise, mustard, wine, etc. are used.

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Calorie content and BZHU

Cod is a dietary fish with low fat content, so it can be eaten while following a strict diet. It is also rich in protein, a source of energy for the body.

The daily norm of cod fillet for an adult is 200 grams.

For the human body to function normally, it must receive the required amount of nutrients. A balanced diet is the first step towards good health. To correctly compose it, you need to know the calorie content of foods and the amount of proteins, fats and carbohydrates (BJU) in their composition. It is also important to consider the method of their preparation.

The table shows the energy and nutritional value of cod (per 100 grams).

Compound

Vitamins B12 and D, as well as F, C, E, PP, H, B1, B2, B6, B9 predominate in cod.

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

Nutritional value per 100 g of product:

• proteins – 16 g;
• fat – 0.6 g;
• carbohydrates – 0.

Moreover, cod liver contains up to 60% fish oil and, accordingly, has a high content of vitamins A, D, E, folic acid and iodine.

Beneficial features

The benefits of fish for human health are due to its rich chemical composition. Cod contains vitamins B, C, E, PP, macroelements: potassium, sulfur, phosphorus and microelements: iron, manganese, zinc. The beneficial properties of fish are discussed in detail below:

• It contains protein, which is especially necessary for children, as it is involved in the formation of cells and tissues in the child’s body. Doctors recommend introducing cod into the diet from 9 months, if there are no contraindications: a tendency to allergies, digestive problems. First feeding - 1/2 tsp. boiled fish. Gradually it is necessary to increase the portion.
• Iodine is necessary for the proper functioning of the thyroid gland. With a lack of this microelement, metabolism is disrupted. Iodine activates brain activity, improves memory and increases concentration. Promotes healthy sleep.
• Antioxidants protect the body's cells from the negative effects of free radicals and slow down the aging process.
• Macroelements improve hair and nail growth and strengthen bone tissue.
• Cod liver increases sexual desire and improves potency, so it should be present in the diet of men. The main thing is to consume it in moderation, as it is very high in calories.

Red cod is a species of the cod family. It got its name because of its gray-pink color. This type of fish contains happiness hormones. Eating it improves your mood and relieves stress.

Harm of cod, contraindications

Almost all types of cod (except those caught off the coast of Alaska) may contain heavy metals, so it is recommended to reduce the consumption of the product to 1-2 times a week.

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

Fish that has a significant accumulation of such plaque has, as a rule, been defrosted several times and, at best, will not bring any benefit to the body.

Cooking recipes

Due to the low fat content of cod, dishes made from it can be eaten even by people who adhere to strict diets. Fish goes well with rice, potatoes and fresh vegetables. Below are simple recipes for delicious and healthy dishes.

Fish in batter

Fish fried in flour and vegetable oil is a fairly high-calorie dish, so it should be consumed in moderation. Combined with fresh vegetables, it is ideal for a hearty protein dinner.

List of required ingredients:

• cod fillet - 300 g;
• lemon juice - 1/2 tsp;
• flour - 100 g;
• egg - 1 pc.;
• water - 100 ml;
• salt, ground black pepper - to taste;
• vegetable oil for frying.

Preparation:

1. 1. Cut cod fillet and marinate. To do this, pour it with lemon juice, salt and pepper.
2. 2. Prepare the batter: mix eggs, flour and add a pinch of salt in a deep bowl.
3. 3. Dip pieces of fish in batter and fry on both sides until golden brown. Then place on a napkin to absorb excess oil.

Baked cod with broccoli

Oven-baked fish combined with broccoli is a tender and tasty dish. Not only adults, but also children will like it, especially if you cook it with sour cream sauce. You can serve the fish with a side dish of boiled rice.

Required ingredients:

• cod - 300 g;
• broccoli - 200 g;
• lemon juice - 1 tbsp. l.;
• sour cream - 100 g;
• egg - 1 pc.;
• salt, fish seasonings - to taste.

Preparation:

1. 1. Cut the fish into large pieces, add salt, season and sprinkle with lemon juice. Set aside for a while to allow the meat to marinate. Instead of fresh fish, you can buy cod in briquettes, but you must first defrost it.
2. 2. Boil the broccoli for 2 minutes, then place in a colander to drain the water from the cabbage.
3. 3. Prepare the sauce: mix sour cream and egg until smooth.
4. 4. Grease the baking dish with oil. Add broccoli and fish. Drizzle sauce over ingredients.
5. 5. Bake at 180 degrees for 15 minutes.

Steamed cod

Steamed fish in a slow cooker is an easy, low-calorie dish that will diversify the diet of a person losing weight.

List of ingredients:

• cod - 400 g;
• cauliflower - 250 g;
• carrots - 1 pc.;
• zucchini - 100 g;
• lemon juice - 1 tsp;
• olive oil - 1 tsp;
• spinach - 30 g;
• salt.

Preparation:

1. 1. Separate the cabbage into inflorescences.
2. 2. Cut the zucchini into cubes, the carrots into circles, and the onion into half rings.
3. 3. Cut the cod fillet into pieces, pour over oil, lemon juice, and salt. Leave to marinate for 1 hour.
4. 4. Place vegetables and fish in a steaming basket.
5. 5. Pour cold water into the multicooker bowl and install the basket. Cook in the steamer mode for 15 minutes.
6. 6. Before serving, garnish the dish with spinach and a slice of lemon.

How many calories are in cod

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

As can be seen from the table, canned liver has the highest calorie content. This difference compared to other methods of processing fish is due to the fact that the liver contains a lot of fish oil.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from her husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself...

One of the most valuable species of fish in cooking is cod. Its calorie content is so low that the fish can be given to even small children without fear (of course, with a careful selection of small bones). You can cook cod in many different ways. Actually, it is tasty in any culinary form; there is not a single processing method that can spoil the fish. In addition, soft and tender meat is the main quality that cod can boast of. Its calorie content, of course, varies somewhat depending on exactly how you prepared it, but it does not increase significantly even with the most “harmful” culinary manipulations. And the main thing: it remains just as juicy and appetizing.

Cod: calorie content and beneficial qualities

As you know, sea fish are considered healthier than their lake and river counterparts. In terms of necessary substances, the meat of the inhabitants of salt waters is superior to any other. Cod also has all these benefits: its calorie content per 100 grams is only 69 kcal; there is a huge amount of phosphorus in meat (which is especially good for the development of children and important for those who are engaged in mental work); This fish contains a large amount of vitamin B12 along with potassium, which have a very positive effect on the quality of blood. A vitamin called niacin and designated by the letters PP is beneficial for the liver and digestion.

Effects on the body, health benefits and harms

Cod contains quite a lot of vitamin PP , which helps fight diseases of the gastrointestinal tract. It does not accumulate in the body, so it must be constantly supplied with food. This fish may well be its source for adults.

Fillet can be cooked by those who want to keep their weight under control or lose a little weight. This is a useful product that strengthens the nervous system. Due to the high potassium content, the transmission of impulses along nerve fibers improves.

Women during pregnancy and nursing mothers need increased iodine content. Cod is rich in this microelement, so it will fully satisfy the needs of pregnant women.

A child can be given cod fish starting from the age of 1 year. It will have a beneficial effect on the development of their mental abilities.

Fillet contains a lot of calcium and vitamin D. They are necessary for a growing body. Cod is also included in children's diets to prevent rickets and maintain the nervous system.

Elderly people should also pay attention to it. Phosphorus is involved in the formation of cartilage and bone tissue, zinc helps prevent gray hair.

If you regularly eat fillet, your skin will look young and fresh, and your nails will stop breaking.

Old people often become depressed; cod will help them fight this condition.

Possible harm

Despite all the beneficial qualities, cod needs to be treated with some caution - at least some parts of it. Thus, fish liver, deservedly considered a delicacy and containing an amazing amount of vitamins D and A, is highly recommended for those with problems with the musculoskeletal system. However, it is contraindicated for hypotensive patients, kidney patients with stones in the urinary system and patients with hyperthyroidism. And caviar, which has excellent taste, is not recommended for children and hypertensive patients due to its saltiness.

Shall we fry?

Fish in a frying pan is the most popular cooking method. Fried cod also turns out very tasty. In this case, the calorie content of fish increases to at least 111 kcal, and this is if it is accompanied by vegetables. However, just frying is pretty boring. We suggest you use this recipe. 700 grams of cod fillet is cut into medium slices, sprinkled with pepper and salt and coated with a mixture of three crushed garlic cloves, three spoons of mild ketchup and two soy sauce. The marinated cod is left covered in the refrigerator for several hours. Afterwards, the fillet is rolled in flour without rubbing off the marinade and browned on all sides. It turns out just melting fried cod! The calorie content, however, will reach 139 kcal, but sometimes you can give up your harsh food requirements.

If you bake fish

The oven is the second most popular way to cook any fish. Moreover, if you prepare baked cod, the calorie content of the dish will be much lower than if it is fried, and will reach only 99 kcal. Pieces of fish are also tastier if marinated in advance; this time the aging will take only an hour, and half rings of onion, marjoram, pepper and salt are used for the marinade - in fact, the cod will stand in its own juice and spices. The fish is laid out in a buttered pan along with onions, sprinkled with grated cheese and placed in the oven until it turns beautifully brown.

Steamed cod: full of benefits

Steam cooking is rightfully considered the most dietary. Complementary feeding for small children begins with it, it is recommended in preparing food for the weakened, gastric and operated. If you plan to steam cod, the calorie content of the fish will increase from 69 kcal to only 77 - nothing to even talk about. And you don’t need to think that it will turn out tasteless: you will like it so much that, perhaps, in the future you will simply refuse other types of processing. We start again by preparing the marinade. For it, mix two-thirds of a glass of vegetable (or fish) broth with two crushed garlic, fresh mint and parsley (finely chop the greens) plus the juice of half a lemon. Salt, pepper - and soak for a quarter of an hour with occasional turning. Then the pieces are laid out on a steamer plate and placed in it for 10, maximum 15 minutes. If you also sprinkle with green onions when serving, it will be impossible to tear yourself away from the fish.

Fish in Polish

The most dietary, of course, is boiled cod, the calorie content of which is minimal and amounts to only 63 kcal. And to make the dish not only gentle on your figure, but also tempting to the taste, you just need to follow a few tricks. Firstly, when cooked, fish tends to bulge its flesh from the skin. To prevent this from happening, the cod, cut into portions, is cut along the skin. Secondly, you need to fill it with hot water, this will also prevent deformation (if you cook whole, then pour cold water to preserve the internal juiciness). When the broth boils, add quarters of onion heads and large pieces of root parsley. The fire is turned down to the minimum possible, so that the water boils just a little. Boiled cod is served with a sauce for which 150 grams of butter are melted (enough for a kilogram - one and a half fish), which is mixed with two eggs grated on a fine grater, chopped dill and salt. Fresh lemon juice is also added here. It is also advisable to cover the cod with a citrus slice. In this design it is even more appetizing, and the taste becomes very refined.