1 filet (148 g) Herb Crusted Cod contains approximately 250 calories, making it a healthy and delicious option for seafood lovers.
Not only is Herb Crusted Cod tasty, but it is also packed with essential nutrients. One serving (1 fillet) contains about 41g of protein, 36g of fat, 1.7g of carbohydrates, 0.1g of fiber, and 790mg of sodium. Additionally, it is loaded with omega-3 fatty acids, which are important for maintaining heart health.
In this article, we'll take a closer look at the nutritional benefits of Herb Crusted Cod, discuss any potential health risks, provide tips for preparing and serving it, and explore some delicious variations of this popular dish.
Calories in 1 serving of Herb Crusted Cod
As mentioned earlier, one serving of Herb Crusted Cod (1 fillet) contains about 250 calories. This makes it an excellent source of lean protein that won't break the calorie bank.
Nutritional breakdown of Herb Crusted Cod
Beyond calories, Herb Crusted Cod is jam-packed with nutrients. Here's a closer look at the nutritional breakdown of one serving:
- 41g protein
- 36g fat
- 1.7g carbohydrates
- 0.1g fiber
- 890mg sodium
- 292mg EPA (eicosapentaenoic acid)
- 495mg DHA (docosahexaenoic acid)
Its significant content of omega-3 fatty acids ensures the maintenance of a healthy heart, at the same time, complete protein contributes to sustaining energy and maintaining satiety levels. The omega-3 fatty acids contained in cod are also associated with brain function and eye health.
Benefits of eating Herb Crusted Cod
There are plenty of benefits that come with eating Herb Crusted Cod. One of the biggest is the fact that it's a great source of lean protein that is essential for muscle growth and repair. Additionally, it is rich in healthy fats, including omega-3 fatty acids, which are linked to improved heart health. Cod fish has been proven to diminish the risk of heart attack and stroke, abnormal heartbeat, sudden cardiac death, and blood pressure. Moreover, numerous studies have suggested that regularly consuming seafood such as Herb Crusted Cod can help to decrease inflammation in the body, reduce your risk of depression, and boost cognitive performance.
While Herb Crusted Cod is generally considered safe for most people to consume, there are some potential health concerns to keep in mind. For example, individuals with a fish allergy should avoid cod and other seafood. Additionally, because cod is high in purines, it may not be the best option for people with gout. Furthermore, cod contains a moderate amount of mercury, so pregnant women and young children should only consume it in moderation. It is also recommended to consume it in moderation if you have high blood pressure due to the sodium content.
How to prepare Herb Crusted Cod
There are so many ways to prepare Herb Crusted Cod! One of the most popular methods is to bake it with a simple herb crust made from breadcrumbs, parsley, garlic, and lemon zest. Here's how to do it:
- Preheat your oven to 400 degrees Fahrenheit.
- Mix together 1/2 cup breadcrumbs, 1/4 cup chopped fresh parsley, 1 tablespoon grated garlic, and 1 tablespoon lemon zest in a small bowl.
- Lay your cod fillet(s) in a baking dish and season with salt and pepper.
- Spread the breadcrumb mixture over the top of the fillet(s), pressing it down to form an even crust.
- Bake for about 15-20 minutes, or until the fish is cooked through and the crust is golden brown.
Another great option is to grill Herb Crusted Cod. Simply brush your fillet(s) with some olive oil and sprinkle with your favorite herbs and spices, then grill until cooked through. You can also pan-sear it with a little butter for a crispy crust.
Comparison of Herb Crusted Cod to other fish dishes
So how does Herb Crusted Cod stack up against other fish dishes? Here's a quick comparison:
- Salmon: Salmon is another popular fish that is similar to cod in terms of calories and fat content. However, it is slightly higher in protein and lower in sodium, and it is typically more expensive than cod.
- Tuna: Tuna is also a lean protein that is high in omega-3 fatty acids. However, it is much higher in calories and fat than cod, and it is often more expensive as well.
- Tilapia: Tilapia is a popular white fish that is generally lower in calories and fat than cod. However, it is not as high in protein or omega-3 fatty acids, and it may contain higher levels of toxins such as mercury and PCBs.
Tips for serving Herb Crusted Cod
When it comes to serving Herb Crusted Cod, there are a few tips to keep in mind. For example, consider pairing it with some roasted vegetables or a side salad to boost the nutritional value of your meal. You can also serve it atop a bed of rice or quinoa for a more filling meal. Many people enjoy pairing Herb Crusted Cod with a light white wine, such as Chardonnay or Pinot Grigio. Alternatively, you can opt for a crisp, refreshing beer like a pilsner or lager. Finally, don't forget to season your cod fillet(s) with a pinch of salt and pepper before serving. This simple step can really enhance the flavor and help your Herb Crusted Cod shine.
How to store leftover Herb Crusted Cod
If you have leftover Herb Crusted Cod, don't worry! It can easily be stored in the refrigerator for a few days. Simply wrap the fillet(s) in plastic wrap or store them in an airtight container before chilling. You can also freeze your leftovers for up to 2-3 months. To reheat your leftover Herb Crusted Cod, simply pop it in the oven at 350 degrees Fahrenheit for about 10-15 minutes, or until heated through. Alternatively, you can reheat it in the microwave for 1-2 minutes.
Where to buy Herb Crusted Cod
You can find Herb Crusted Cod at most major grocery stores or seafood markets. You can also order it online from retailers such as FreshDirect or Wild-Caught Seafood Box. When shopping for Herb Crusted Cod, be sure to look for fillets that are firm, moist, and smell fresh. You should also try to buy it from a reputable source that follows sustainable fishing practices to ensure the highest quality product.
Variations of Herb Crusted Cod
While Herb Crusted Cod is delicious on its own, there are plenty of variations you can try to mix things up. Here are a few ideas:
- Swap out the herbs in your crust for something different, like dill, tarragon, or basil.
- Try serving your Herb Crusted Cod with a flavorful sauce, such as tartar sauce, lemon butter, or a tomato and olive relish.
- Experiment with different cooking methods, like grilling, broiling, or pan-searing.
- Toss your Herb Crusted Cod with some cooked pasta and a light marinara sauce for a healthy and filling meal.
Eating seafood such as Herb Crusted Cod can be a delicious and nutritious way to support your overall health and wellbeing.
Frequently Asked Questions about Herb Crusted Cod
1. What is herb crusted cod?
Herb crusted cod is a type of fish that has been coated with a mixture of herbs, breadcrumbs, and other ingredients to create a flavorful crust when cooked.
2. How many calories are in herb crusted cod?
One filet of herb crusted cod typically contains around 250 calories, but this may vary depending on the specific recipe and cooking method used.
3. Is herb crusted cod healthy?
Cod is typically considered a healthy fish option, as it is high in protein and low in fat. However, the herb crust may add additional calories and sodium to the dish, so it is important to consider portion size and ingredients when choosing this preparation method.
4. How should I cook herb crusted cod?
Herb crusted cod can be baked, broiled, or pan-fried, depending on your preferences. It is important to ensure that the fish is cooked to an internal temperature of at least 145°F to ensure it is safe to eat.
5. What are some other ingredients that can be used in herb crusted cod?
In addition to herbs and breadcrumbs, other ingredients that can be used in herb crusted cod include parmesan cheese, garlic, lemon zest, and crushed nuts like pecans or almonds. These ingredients can add flavor and texture to the dish.