Cod-fish ~ Super Seafood

For those who want more fish in their diet cod is an excellent choice.

Not only is it one of the cleanest sources of protein.

Speaking in terms of being a solid, easily absorbent protein source.

With little or no carbohydrates or fat.

But it also offers you a wide variety of other nutrients that are essential for good health.

Cod is a white fish that is mild flavored and available throughout the entire year.

It belongs to the same family as haddock and monk-fish and is a deep sea fish, hailing from the Arctic waters.

Along with about 29 grams of protein.

And only 119 calories per four ounce serving,

Cod-fish provides the following other health benefits.

Cardiovascular Health Improvements

Cod has been shown to be one of the best meat sources.

For reducing atherosclerosis and heart disease in those who have diabetes.

Those consuming cod as a regular part of their diet.

Also have a decreased risk of heart attack than those who don't.

And also show a greater likelihood of meeting their vitamin-B12 needs.

As cod is high in that nutrient as well.

Vitamin-B12 along with vitamin-B6, also found in cod.

Are important in helping to keep homocysteine levels low.

This is a molecule that is related to the blood vessel walls.

And when seen in high proportions can increase the risk of heart attack and stroke.

Increase Heart Muscle Function

Because cod-fish is a source of Omega-3 fatty acids.

It will significantly help to improve the functioning of the human heart muscle.

Thus helping to protect you from experiencing an ischemic stroke.

In one study comparing those who ate cod-fish and those who did not.

It was seen that the risk of ischemic stroke decreased by 9%.

In those who ate omega-3 fatty acid rich fish 1-3 times per month.

13% in those who ate the fish at least once per week.

18% in those who ate the fish 2-4 times per week.

And a whopping 31% in those who consumed fish five times per week or more.

This demonstrates the more you choose to consume fish in your daily diet.

The better off health-wise you'll be.

Along with decreasing the risk of ischemic stroke.

Consuming a fish-rich diet will also help to lower your triglyceride levels.

Giving you a better cholesterol profile (high in HDL and low in LDL)

Skin Protection

A third reason why consuming a cod-fish rich diet is a good idea.

Is that the fish can help to have anti-inflammatory effects on the body.

And help to protect against sunburn and potentially even skin cancer.

Because the ozone is becoming more and more depleted as time goes on.

It is becoming increasingly important.

To take measures to protect our skin from the sun's damaging affects.

Because when UV-B radiation strikes the skins surface inflammation occurs.

Anything that will help reduce this inflammation.

Will work towards solving this issue, cod-fish being the perfect example.

So next time you're trying to choose what to cook for dinner, consider baking up some cod-fish.

Not only does it taste great.

But it's a perfect food for weight loss since it's low in calories and also allows you to achieve the best health.

Here is a fresh and interesting dish that can be made quickly.

Roasted Cod with Tomatoes, Orange & Onions

Preparation Time: 30 minutes

Level: Easy

Cook Time: 1 1/2 hours

Serves: 4

Assertive Pacific cod has enough flavor to stand up to the citrus-tinged tomatoes and onions.

Serve with barley or brown rice to soak up all the delicious juices.


* 1 lb. ripe but firm small round or plum tomatoes, cut into 1/2-inch-thick wedges

* 2 med. yellow onions, cut into 1/4-inch-thick wedges

* 1 Tbs. finely slivered orange zest, (see Tip)

* 1 Tbs. extra-virgin olive oil

* 1 Tbs. chopped fresh thyme leaves, plus sprigs for garnish

* 1/2 tsp. sea salt, divided

* Freshly ground black pepper, to taste

* 1 lb. boneless, skinless cod, or other thick-cut, firm-fleshed fish, cut into 4 equal portions


1. Preheat oven to 400ºF.

2. Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish.

Sprinkle with 1/4 tsp. sea salt and pepper; stir to combine.

3. Roast, stirring occasionally.

Until the onions are golden and brown on the edges.

About 45 minutes.

Remove from the oven.

Increase oven temperature to 450ºF.

4. Push the vegetables aside.

Add fish and season with the remaining 1/4 tsp. salt and pepper.

Spoon the vegetables over the fish.

5. Return the baking dish to the oven.

And bake until the fish is opaque in the center.

About 10 to 12 minutes.

To serve.

Divide the fish and vegetables among 4 plates and garnish with thyme sprigs.


To zest an orange:

Using a vegetable peeler.

Remove 3 or 4 pieces of zest from a large orange.

Stack the pieces on top of each other.

And slice into 1/8-inch-wide strips.


Per serving

Calories 160,

Carbohydrates 11 g.

Dietary Fiber 2 g.

Fat 5 g.

Saturated Fat 1 g.

Protein 20 g.

Potassium 528 mg.

Sodium 308 mg.

Cholesterol 43 mg.

Nutritional Bonus:

Per serving

Vitamin-C (60% daily value),

Selenium (42% dv),

Potassium (15% dv).

We hope you and your family enjoy this healthful recipe!

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