Looking for a low calorie seafood option? Look no further than 1 oz boneless baked breaded or battered cod! At only 56 calories per serving, this healthy seafood is perfect for weight loss and a nutritious addition to any diet.
Not only is baked cod low in calories, it also packs a punch when it comes to nutritional value. High in protein and low in fat, this seafood powerhouse is loaded with heart-healthy omega-3s and essential nutrients like vitamin B12 and selenium.
In this article, we'll explore the many benefits of including boneless baked cod in your diet, from its nutritional value to how to prepare it to delicious recipe ideas.
Low calorie seafood option
1 oz boneless baked breaded or battered cod is one of the lowest calorie seafood options available, making it a great choice for those who are trying to lose weight or maintain a healthy diet. Not only is baked cod low in calories, it is also a good source of protein, omega-3 fatty acids, vitamin B12, and selenium. Incorporate this healthy seafood into your meal plan for a nutrient-rich, satisfying meal.
Healthy seafood for weight loss
This delicious seafood is low in calories and high in protein, making it a great choice for those who are trying to lose weight. In addition to its weight loss benefits, baked cod is also a great source of essential nutrients like omega-3 fatty acids and vitamin B12. Try incorporating baked cod into your meal plan for a satisfying and healthy option that won't break the calorie bank.
Nutritional value of baked cod
Baked cod is a great source of protein, with a 1 oz serving providing over 5 grams of this essential nutrient. In addition to its protein content, baked cod is high in heart-healthy omega-3 fatty acids and a variety of other important micronutrients like vitamin B12 and selenium. Incorporating boneless baked cod into your diet is a great way to support overall health and well-being.
How to prepare boneless baked cod
Start by preheating your oven to 375 degrees F. Place your cod fillet on a baking sheet lined with parchment or foil and season with your desired herbs and spices. Bake for 12-15 minutes or until the internal temperature of the fish reaches 145 degrees F. Serve with a side of roasted vegetables or a salad for a healthy and satisfying meal.
Popular recipes for baked cod
1. Lemon Herb Baked Cod - coat your cod fillet in a mixture of lemon juice, olive oil, and herbs like parsley, rosemary, and thyme before baking. 2. Parmesan Crusted Baked Cod - coat your cod fillet in a mixture of grated parmesan cheese and breadcrumbs for a crispy, flavorful crust. 3. Mediterranean Baked Cod - top your cod fillet with a mixture of cherry tomatoes, olives, and feta cheese before baking for a Mediterranean-inspired twist.
Breaded vs battered cod: which is healthier?
Battered cod is typically coated in a thick layer of batter made from flour, egg, and milk before being deep-fried, making it a much less healthy option than baked cod. Breaded cod, while still coated in breadcrumbs and other seasonings, is typically baked rather than fried, making it a better choice than battered cod. When choosing between breaded and battered cod, opt for baked breaded cod for a healthier option.
Recommended serving sizes for baked cod
According to the American Heart Association, a serving of fish is typically 3.5 oz or about the size of a deck of cards. To ensure that you're getting the optimal amount of nutrients without overdoing it on calories or fat, aim for a 3.5 oz serving of boneless baked cod when incorporating it into your meal plan. Pair with a variety of fruits, vegetables, and whole grains for a well-rounded and satisfying meal.
How to make baked cod more flavorful
1. Experiment with different herbs and spices. Try adding fresh herbs like dill, parsley, or rosemary, or spices like paprika, cumin, or turmeric to your cod fillet before baking. 2. Marinate your cod fillet before baking for extra flavor. Try a simple marinade of lemon juice, olive oil, and garlic, or mix it up with your favorite herbs and spices. 3. Top your baked cod with a flavorful sauce or salsa. Homemade tomato salsa, pesto, or chimichurri sauce are all delicious options.
Benefits of including baked cod in your diet
1. High in protein for muscle growth and repair 2. Rich in heart-healthy omega-3 fatty acids for cardiovascular health 3. A good source of essential nutrients like vitamin B12 and selenium for optimal health and well-being.
Baked cod as a source of protein
A 1 oz serving of baked cod provides over 5 grams of protein, making it a satisfying and filling option for any meal. In addition to its protein content, baked cod is also low in calories and fat, making it a great choice for those who are trying to lose weight or maintain a healthy diet. Incorporate boneless baked cod into your meal plan for a delicious and nutritious source of protein.
"When choosing seafood, it's important to pay attention to the method of preparation. Baked cod is a healthier option than fried, and opting for boneless and skinless fillets can help keep calorie and fat intake in check."
Frequently Asked Questions About 1 Oz Boneless Baked Breaded or Battered Cod
1. How many grams of protein are in 1 oz of boneless baked breaded or battered cod?
One ounce of boneless baked breaded or battered cod contains around 5 grams of protein.
2. How is boneless baked breaded or battered cod typically prepared?
Boneless baked breaded or battered cod is typically prepared by first coating the fish in a breadcrumb or batter mixture, then baking it in the oven until crispy and golden brown.
3. Is boneless baked breaded or battered cod a healthy choice?
Boneless baked breaded or battered cod can be a healthy choice as it is a good source of protein and omega-3 fatty acids. However, the calorie count may vary depending on the preparation method and ingredients used.
4. What are some recipe ideas for boneless baked breaded or battered cod?
Boneless baked breaded or battered cod can be used in a variety of recipes, such as fish tacos, fish sandwiches, and fish and chips. It can also be served with a side of vegetables or a light salad for a healthier meal option.
5. Can boneless baked breaded or battered cod be frozen?
Yes, boneless baked breaded or battered cod can be frozen. It is best to freeze the fish as soon as possible to maintain its freshness. When thawing, it should be placed in the refrigerator overnight.