Oba Hortifruti’s nutritionist, Renata Guirau, explains how food protects the body and gives advice on easy-to-make recipes
Tasty and much appreciated, especially during the Easter period, 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. The specialist lists five properties of cod and its action on the body.
- Source of protein: 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.
- 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.
- 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.
- Source of B complex vitamins: rich in vitamins essential for energy metabolism, as well as preventing anemia due to vitamin B12 deficiency.
- Source of magnesium, calcium and phosphorus: Contains minerals essential for lifelong bone metabolism and maintaining muscle health.
Renata explains that, being a source of omega-3, Cod is also a good option for people who need special attention to heart health and blood pressure. “This nutrient has a protective action against cardiovascular disease and is linked to better blood pressure control, according to studies that compared people who ate or did not ingest sources of omega-3,” she says.
The nutritionist teaches that roasting with olive oil or cooking is the best way to take advantage of all the nutrients present in foods. “Cod cut into pieces is also a great way to prepare healthy cod, which is very versatile and can be used in the family food routine, always avoiding recipes that require frying,” he explains.
Good accompaniments in the preparation of cod are oil, olives, onion, potatoes, peppers, which add flavor and increase the nutrients present in the meal.. “We should always avoid seasoning meat with industrialized products (meat broths, for example) and never use recovered fats, as is commonly done when frying foods”, observes the nutritionist.
Check out the 4 easy to make cod recipes below.
Stuffed endive with cod salad
Ingredients:
- 2 cups cod salad
- 4 tablespoons of ricotta
- Washed endive leaves
Preparation method:
Mix the cod salad with the ricotta. Stuff the endive leaves with the cream. Serve.
Stuffed wrapper
Ingredients:
- 2 stemless kale leaves
- 1 cup cod salad
- 2 tablespoons grated parmesan
- Olive oil to taste
Preparation method:
Place whole cabbage leaves in a pan with preheated water for 1 minute (just so the leaves soften). Place it on a cutting board and fill the cabbage leaves with the cod salad, the cheese and drizzle with a drizzle of olive oil. Form a roll with the cabbage leaf (secure it with a toothpick if necessary) and serve immediately.
Farofa cod
Ingredients:
- ½ kg of chopped and desalted cod
- 2 tomatoes cut into cubes
- 1 red onion diced
- ½ green pepper cut into cubes
- ½ yellow pepper cut into cubes
- 1 cup grated carrot
- 1 cup chopped black olives
- 1 banana cut into cubes
- 1 cup cassava flour
- Olive oil, salt and black pepper to taste
Preparation method:
Heat the oil and brown the garlic and onion. Add the cod, pepper, tomato, olives, grated carrot and brown well. Finish by adding the banana and cassava flour. Mix gently. Season with salt and serve immediately.
Quinoa with cod
Ingredients:
- 2 cups of quinoa tea
- 2 cups grated parmesan
- ½ kg of chopped cod
- ½ cup green bell pepper, diced
- 1 tomato cut into cubes
- 1 medium onion grated
- 2 crushed garlic cloves
- 4 tablespoons of olive oil
- ½ glass of dry white wine
- Salt to taste
Preparation method:
Cook the quinoa according to the package instructions. Heat the oil and brown the garlic and onion. Add the chopped cod, tomato and pepper. Brown well until the cod is cooked. Add the cooked quinoa, parmesan and white wine. Season with salt and serve immediately.
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.
