Are you looking for a low-calorie, nutritious and delicious seafood dish? Look no further than 1 oz, with bone (yield after cooking, bone removed) baked or broiled cod, which only contains 18 calories. This type of fish is not only tasty, but also has a variety of health benefits that we will discuss in this article.

Cod fish is a great source of protein and vitamins, including vitamin B-12 and niacin. It is also rich in omega-3 fatty acids, which can help lower the risk of heart disease and stroke. In addition, cod fish has a low fat and calorie content, making it a great food for weight management and overall health.

In this article, we'll explore some practical tips and strategies for cooking 1 oz, with bone (yield after cooking, bone removed) baked or broiled cod, as well as its nutritional content and sustainability.

Health Benefits of Cod Fish

As mentioned earlier, cod fish is a great source of protein and a variety of vitamins and minerals. But did you know that it also has some unique health benefits? For example, studies show that consuming cod fish can help improve brain function and reduce the risk of depression. The omega-3 fatty acids found in cod fish are essential for proper brain development and function, and can help regulate mood and emotions. Cod fish may also have anti-inflammatory properties, which can help reduce the risk of chronic diseases like arthritis and diabetes.

Tips for Cooking Perfect Cod

Cod fish can be baked, broiled, grilled or fried, but it is important to cook it properly to avoid overcooking or undercooking. Here are some tips for cooking perfect cod: First, preheat your oven to 400°F or your broiler to high heat. Then, season the cod with salt, pepper and other herbs or spices of your choice. If baking, place the cod in a baking dish and bake for 15-20 minutes or until cooked through. If broiling, place the cod on a broiler pan and broil for 5-7 minutes or until browned and crispy. For best results, monitor the cooking process carefully and check the internal temperature of the fish using a food thermometer. The ideal temperature for cooked cod is 145°F.

Difference Between Baked and Broiled Cod

While both baked and broiled cod can be delicious, there are some key differences between the two methods of cooking. Baked cod tends to be more tender and moist, with a softer texture and milder flavor. Broiled cod, on the other hand, has a crispy exterior and firmer texture, with a more intense flavor. Baking cod is also generally faster and easier than broiling, as it does not require constant monitoring and flipping. However, broiling can be a great option for those who prefer their fish to have a crispy crust. Ultimately, the choice between baked and broiled cod will depend on personal preference and the specific recipe or flavor profile being used.

Nutritional Content of Cod Fish

In addition to its low calorie and fat content, 1 oz, with bone (yield after cooking, bone removed) baked or broiled cod is also a great source of several important nutrients. Here is a breakdown of the nutritional content of 1 oz, with bone (yield after cooking, bone removed) baked or broiled cod: - calories: 18 - Protein: 3.7 g - Fat: 0.3 g - Carbohydrates: 0 g - Fiber: 0 g - Sodium: 12 mg

Recipes for Baked or Broiled Cod

If you're looking for some inspiration for cooking 1 oz, with bone (yield after cooking, bone removed) baked or broiled cod, here are a few recipe ideas to try: - Lemon garlic baked cod: Season cod fillets with chopped garlic, lemon juice and olive oil, and bake for 15-20 minutes at 400°F. - Broiled parmesan cod: Brush cod fillets with melted butter, sprinkle with grated parmesan cheese and broil for 5-7 minutes on high heat.

Best Seasonings for Cod Fish

Cod fish has a mild and versatile flavor that can be enhanced with a variety of seasonings and spices. Some popular options include: - Lemon juice and zest - Fresh herbs like parsley, dill, basil or thyme

Pairing Cod Fish with Side Dishes

Cod fish can be paired with a variety of side dishes to create a complete and satisfying meal. Here are some ideas to try: - Roasted vegetables like broccoli, carrots or sweet potatoes - Whole grains like brown rice, quinoa or farro

Facts About Sustainable Cod Fishery

Overfishing and unsustainable fishing practices have had a significant impact on cod populations in many parts of the world. However, there are some cod fisheries that are managed sustainably and promote healthy fish populations and ecosystems. When shopping for cod fish, look for labels or certifications that indicate sustainable sourcing and responsible fishing practices. Some examples include Marine Stewardship Council (MSC) and Aquaculture Stewardship Council (ASC) certifications. By choosing sustainably sourced cod fish, you can help support healthy fish populations and protect our oceans and ecosystems.

Varieties of Cod Fish Species

Cod fish is a broad term that can refer to several different species of fish, including Atlantic cod, Pacific cod, and Arctic cod. Each species has unique characteristics and flavor profiles, and may be more or less sustainable depending on the specific fishery and location. Some other species of fish that are sometimes sold as 'cod' include haddock, pollock, and whiting. These fish may have similar flavor profiles, but can vary in texture and nutritional content. When purchasing cod fish, it is important to pay attention to the species and source to ensure you are getting the type of fish you desire, as well as supporting sustainable fishing practices.

Ways to Incorporate Cod Fish in Your Diet

In addition to baking or broiling, there are several other ways to incorporate 1 oz, with bone (yield after cooking, bone removed) cod fish into your diet. Here are some other ideas to try: - Add cooked and flaked cod to salads, sandwiches or wraps - Use cod in soups, stews or chowders