If you're looking for a healthy low-calorie option, look no further than steamed or poached cod with bone. A one-ounce serving of this fish yields just 19 calories, making it a great choice for anyone trying to maintain a healthy diet.

Not only is cod low in calories, it's also packed with nutritional benefits. Cod is high in protein and omega-3 fatty acids, both of which are important for maintaining heart and brain health. It's also a good source of vitamin D and several minerals, including iodine, selenium, and phosphorus.

In this article, we'll explore the nutritional benefits of steamed or poached cod, as well as how to prepare and incorporate this delicious fish into your diet.

A Healthy Low-Calorie Option

As mentioned earlier, steamed or poached cod with bone is a great low-calorie option for anyone looking to maintain a healthy diet. One ounce of cod yields just 19 calories, while providing essential nutrients like protein and omega-3 fatty acids. Because cod is a lean fish, it's also low in fat and cholesterol. By choosing steamed or poached cod over other options like fried fish, you can enjoy all the nutritional benefits without added fat and calories. Plus, the mild flavor of cod makes it a versatile choice that can be enjoyed in a variety of dishes.

How to Prepare Steamed or Poached Cod With Bone

Preparing steamed or poached cod with bone is easy and requires just a few simple steps. Start by rinsing the fish under cold water and patting it dry with paper towels. Next, season the fish with salt and pepper or your favorite spices. To steam cod, place the fish in a steaming basket and steam for 8-10 minutes or until the fish is opaque and flakes easily with a fork. To poach cod, place the fish in a shallow pan and cover with water or broth. Bring to a simmer and cook for 8-10 minutes or until the fish is opaque and flakes easily with a fork. Serve your steamed or poached cod with your favorite sides, such as brown rice and steamed vegetables, for a healthy and satisfying meal.

Nutritional Benefits of Steamed or Poached Cod

Steamed or poached cod is a great source of several important nutrients, including:

• Protein
• Omega-3 fatty acids
• Vitamin D
• Iodine
• Selenium
• Phosphorus

These nutrients are important for maintaining heart and brain health, supporting the immune system, and promoting healthy growth and development in children.

How to Incorporate Steamed or Poached Cod into Your Diet

Steamed or poached cod is a versatile ingredient that can be incorporated into a variety of dishes. Try adding flaked cod to a salad or wrap for added protein and nutrition. You can also make fish tacos with poached cod and your favorite toppings, or stir-fry with vegetables and brown rice for a healthy and flavorful meal. If you're not a fan of fishy flavors, try covering your cod with herbs and spices like dill, garlic, or lemon. This will add flavor and mask any fishy taste. Whatever your preference, there are many ways to incorporate steamed or poached cod into your diet for added health benefits.

The Versatility of Steamed or Poached Cod

One of the great things about steamed or poached cod is its versatility. Because cod has a mild flavor, it can be paired with a variety of ingredients and flavors to create a delicious and healthy meal. Cod can be baked, grilled, sautéed, or fried, depending on your preference. Cod can be enjoyed in a variety of dishes, from fish and chips to fish tacos and stir-fry. It can also be used as a substitute for other types of fish in recipes, making it a great go-to choice for any seafood lover.

Easy Steamed or Poached Cod Recipes

Looking for some inspiration on how to cook steamed or poached cod? Here are a few easy and healthy recipes to try at home:

• Steamed Cod with Lemon and Garlic: Top your steamed cod with a mixture of lemon juice, garlic, and herbs for added flavor.
• Poached Cod with Tomatoes and Olives: Simmer your poached cod in a flavorful broth of tomatoes, olives, and spices for a Mediterranean-inspired dish.
• Cod Tacos with Avocado Salsa: Fill a soft tortilla with poached cod, avocado salsa, and your favorite toppings for a healthy and delicious taco night.

Cod vs Other Fish: Which is Healthier?

While all fish provide important nutrients like protein and omega-3 fatty acids, some types of fish are healthier than others. When it comes to cod versus other types of fish, like salmon, there are a few key differences to consider. Overall, cod is lower in fat and calories than salmon, making it a better choice for anyone watching their weight. However, salmon is higher in omega-3 fatty acids, which are important for heart and brain health. As with any food, it's important to include a variety of fish in your diet to ensure you're getting all the essential nutrients your body needs.

Health Risks Associated with Consuming Cod

While cod is generally considered a healthy food, there are some health risks to consider. Cod is a source of mercury, a toxic heavy metal that can accumulate in fish and cause health problems with prolonged exposure. It's important to choose high-quality cod that is low in mercury, especially if you're pregnant or nursing. It's also important to limit your intake of fish that are high in mercury, like shark, swordfish, and king mackerel. If you're unsure about the mercury levels in your cod, talk to your doctor or a registered dietitian for personalized advice.

Sustainability of Cod Fishing

Cod is a popular fish that is harvested in many parts of the world. However, like many species of fish, overfishing has become a concern in recent years. To ensure the sustainability of cod fishing, it's important to choose cod that has been sustainably harvested. Look for labels like the Marine Stewardship Council certification or the Global Aquaculture Alliance Best Aquaculture Practices certification, which indicate that the fish has been responsibly sourced.

Can Cod be Frozen Safely?

If you have leftover cod that you want to freeze for later use, you can do so safely. However, it's important to take proper precautions to preserve the quality and safety of the fish. Start by wrapping the cod tightly in plastic wrap or aluminum foil. Then, place the fish in a freezer-safe container or plastic bag and label with the date. Cod can be frozen for up to 6 months. When you're ready to use your frozen cod, thaw it in the refrigerator overnight before cooking.