Are you on a low-calorie diet and looking for a delicious seafood option that won't ruin your progress? Look no further than 1 cubic inch of steamed or poached cod, with bone removed, which contains just 11 calories.

But this seemingly insignificant serving size is packed with nutrients. Cod is a great source of protein, omega-3 fatty acids, and vitamins B6 and B12.

In this article, we'll explore why cod is a versatile ingredient that can be cooked in many ways, and how it can be an sustainable and heart-healthy choice.

Low-Calorie Seafood

Cod is one of the lowest-calorie seafood options available, making it a great choice for people who are trying to lose weight or maintain a healthy weight. One cubic inch of steamed or poached cod with the bone removed contains just 11 calories, which means you can eat a lot of it without racking up too many calories.

Bone-In vs Boneless

Cod can be purchased with the bone in or removed. While it may be more convenient to buy boneless fillets, keeping the bone in can actually be beneficial. That's because the bones are a rich source of calcium, which is important for bone health. And once the cod is cooked, the bones are easy to remove.

Cooking Methods Matter

Cod is a versatile ingredient that can be cooked in many ways, such as baking, grilling, frying, or poaching. However, the cooking method you choose can affect the nutritional content of the fish. For example, frying cod can add excess fat and calories, while baking or poaching it can preserve the omega-3 fatty acids.

Packed with Nutrients

1 cubic inch of steamed or poached cod with the bone removed may be low in calories, but it's also high in nutrients. For example, it provides 2.3 grams of protein, 0.1 grams of fat, 0.1 grams of carbohydrates, and 24.2 milligrams of cholesterol. It's also a good source of omega-3 fatty acids, vitamin B6, and vitamin B12.

Versatile Ingredient

Cod is a versatile ingredient that can be used in a variety of dishes, such as fish tacos, fish and chips, fish stews, and more. It has a mild and slightly sweet flavor that pairs well with a range of herbs, spices, and sauces. Plus, it's easy to cook and relatively affordable compared to some other types of seafood.

Sustainable Choice

Cod is a sustainable fishing choice, which means it's caught in a way that doesn't overfish or harm the environment. Cod populations have historically declined due to overfishing, but many fisheries are taking steps to ensure that only healthy and abundant cod are caught. Look for sustainably caught cod at your local grocery store or fish market.

Good Source of Protein

Cod is a great source of protein, which is essential for building and repairing muscle tissue, making enzymes, and other important bodily functions. 1 cubic inch of steamed or poached cod with the bone removed contains 2.3 grams of protein.

Easy to Digest

Some people may find that certain types of seafood, such as shellfish, are difficult to digest. However, cod is generally considered to be easy to digest, thanks to its low fat content and mild flavor. It's also a good choice for people with digestive issues, such as gallbladder problems, who need to follow a low-fat diet.

Heart-Healthy Benefits

Omega-3 fatty acids are essential nutrients that have been linked to many heart-healthy benefits, such as reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease. Cod is a good source of omega-3s, with 1 cubic inch of steamed or poached cod with the bone removed containing around 113 milligrams.

Ideal for Weight Loss

If you're trying to lose weight, cod is an ideal food choice. It's low in calories, but high in protein and other essential nutrients. It can also be used in a wide variety of dishes, which can help you stay on track with your healthy eating plan. And if you're following a low-fat diet, cod is a great option, as it's naturally low in fat.