This fish contains proteins, good fats, a wide variety of vitamins and minerals, essential for keeping the body healthy.
We are in Lent, the period of the year preceding Christian Easter. In Brazil, for the most traditional Catholics, Good Friday, which this year will be celebrated on March 29, is a day of abstinence from meat. The tradition of eating fish on this day, but also on Easter Sunday, is linked to the idea of practicing charity, this is because. In the past, meat was a very expensive food. The only one allowed is that coming from the sea, lakes and rivers, with some exceptions (turtles, alligators, etc.).
Tasty and much appreciated, especially at this time of year, cod offers numerous health benefits. According to Oba Hortifruti nutritionist Renata Guirau, food contains proteins, good fats, a wide variety of vitamins and minerals, which are essential for keeping the body healthy. Below, the expert lists five properties of cod and its action on the body:
1-Provides good fats and antioxidant action: source of omega-3, a fat with anti-inflammatory and antioxidant potential, which prevents chronic diseases, such as heart disease. Fish is the best source of this substance, present in few foods. It is very important to include omega-3s in the diet, especially for children, the elderly and pregnant women, as they help the development and protection of the brain. It also strengthens immunity and helps skin health. Some studies correlate regular consumption of omega-3 sources with the prevention of neurological diseases, such as Alzheimer’s.
2-Source of proteins: excellent source of this essential nutrient for health, with 30% of its composition. Proteins are part of all the body’s cell renewal processes, such as those of the immune system, muscle recovery after physical activity, the growth of children, as well as being fundamental for the health of the skin, nails and of hair. Many studies show that consuming three to four servings of protein-rich foods throughout the day can help you gain and maintain muscle mass throughout your life, which correlates with better life expectancy, as well as better longevity.
3-Source of B complex vitamins: rich in vitamins essential for energy metabolism, as well as preventing anemia due to vitamin B12 deficiency. Since it is an excellent source of vitamin B6, its consumption can also help reduce menstrual symptoms.
4-Source of magnesium, calcium and phosphorus: Contains minerals essential for lifelong bone metabolism and maintaining muscle health. In addition to vitamin D, which helps fix calcium and phosphorus in our bones and which is also related to a good immune response.
5-Adequate in calories: While cod is a source of good fats, it is not considered an oily fish, giving the food a more balanced calorie content. This feature is interesting for people who need to consume calories more moderately, as in strategies to reduce body weight. It is worth remembering that the amount ingested is important. Large quantities of cod will provide a lot of calories and may not be appealing, so we must always pay attention to moderation. However, it is a meat option with a very interesting calorie ratio for those who need to monitor their calorie intake.
Check out five delicious recipes recommended by Renata:
PAPER CODE
Ingredients:
4 cod fillets (about 150g each)
1 red onion sliced
8 cherry tomatoes cut in half
4 medium potatoes, sliced
4 tablespoons sliced black olives
4 tablespoons diced carrot
4 florets of broccoli
Olive oil to taste
Black pepper and green perfume to taste
Preparation method:
Leave the cod to soak for 48 hours, changing the water every 12 hours (always in the fridge). In a pan, boil enough water to cover the cut vegetables (potatoes, carrots and broccoli). Cook for five minutes. Separate four pieces of foil large enough to wrap the cod with the other ingredients. Arrange the cod on the paper and layer with the sliced onion and olives. Separately, assemble the pre-cooked vegetables with the cherry tomatoes. Sprinkle salt, black pepper, green chilies and olive oil. Close each package by sealing it to facilitate cooking. Place the paper on a baking tray and bake for about 30 minutes.
Cod in the nests
Ingredients:
Nest pasta
500g code
Olive oil to taste
1 small onion grated
2 crushed garlic cloves
1 ripe tomato cut into pieces
3 tablespoons chopped green chili pepper
3 tablespoons of cream
2 cups tomato puree
Salt to taste
Parmesan for sprinkling
Preparation method:
Leave the cod to soak for 48 hours, changing the water every 12 hours (always in the fridge). Cook the cod until it can be shredded. Wait for it to cool and chop well. Assemble the pasta nests on a baking tray. Mix the chopped cod with the cream and fill each nest. In a pan, brown the garlic and onion. Add the tomato puree and 1 glass of water. Season with salt, add the green perfume and switch off (with the sauce well diluted in water, without mixing). Pour the sauce over the nests filled with cod, enough to cover almost every nest (don’t use a very large baking dish!).
Sprinkle with grated cheese, cover with aluminum foil and bake in the oven for about an hour.
CODE HIDE
Ingredients:
500g code
1 grated carrot
1 medium onion chopped
2 cloves garlic, minced
150 ml of whole milk
150 ml of cream
1 French bread (soaked in milk)
50 ml of olive oil
Grated Parmesan cheese
Preparation method:
Cook the cod over low heat until it softens. Drain the water, break up the pieces and set them aside. In a pan, add the garlic, oil, carrot, onion and sauté until the vegetables are soft. Add the cod cut into pieces, the milk and the cream. Let it cook for medium minutes. Add the moistened bread, stirring until it falls apart. Transfer the contents of the pan to a baking sheet. Finish with the parmesan and place in the oven to brown.
ROASTED COD PIE
Ingredients:
300 g of chopped cod
50 ml of olive oil
½ carrot, finely grated
1 small onion chopped
1 clove of garlic
1 medium tomato chopped
Mashed two medium sweet potatoes
Green perfume to taste
2 eggs
4 tablespoons of rice flour
100 g of grated parmesan
Salt and pepper to taste
Preparation method:
Sauté garlic and onion in olive oil; add the cod already cut into pieces. After cooling, add the remaining ingredients and mix until an easily rollable dough forms. Form balls, grease them with olive oil and bake for about 30 minutes.
COD WITH GRILLED VEGETABLES
Cod ingredients
1kg code
25 ml of extra virgin olive oil
Preparation method:
Grill the cod with olive oil. Reserve.
Vegetable ingredients:
1 medium Italian courgette
1 small aubergine
1 medium tomato (not very ripe)
1 tablespoon spice of your choice
50 ml of extra virgin olive oil
20 ml of white wine vinegar
Preparation method:
Cut the vegetables into slices and grill them with more oil in the same pan as the cod.
Sauce ingredients:
3 tablespoons of olive oil
1 clove of garlic
100 ml of lemon juice
1 onion
1 pinch of salt
2 Savoyard peppers
Black pepper to taste
Preparation method
Mix all the ingredients and add the cod to the grilled vegetables.
Source: Renata Guirau He has a master’s degree in Science from Unicamp (State University of Campinas) and is a nutritionist at Oba Hortifruti.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
