One piece (85 g) of battered cod contains about 190 calories. If you're watching your calorie intake, it's important to be mindful of the amount you consume. But, there's more to this delicious seafood dish than just calories. Let's explore the nutritional benefits of battered cod.

Battered cod is a good source of protein, a macronutrient that the body needs for growth and repair. It also contains omega-3 fatty acids, which are essential for brain and heart health. However, it's important to remember that battered cod can also be high in fat and sodium. So, it's best to enjoy it in moderation.

In this article, we'll go through some key nutritional details of battered cod and provide some tips on how to enjoy it in a healthy way.

High in Calories

Battered cod is high in calories, with one 85 g piece containing around 190 calories. For those who are watching their calorie intake, it's recommended to consume battered cod in moderation. One way to do this is to pair it with healthy side dishes such as steamed vegetables or a salad.

Contains Protein

Battered cod is a good source of protein, with one 85 g piece containing around 15 g of protein. Protein is important for muscle growth and repair, and aids in keeping you feeling full for longer periods of time. Incorporating battered cod into a balanced diet can help you maintain a healthy weight.

Rich in Omega-3 Fatty Acids

Battered cod is a rich source of omega-3 fatty acids, which are essential for brain and heart health. One 85 g piece of battered cod contains around 0.5 g of omega-3 fatty acids. Incorporating omega-3 rich foods such as battered cod into your diet can help reduce the risk of heart disease.

Contains Sodium

Battered cod can be high in sodium, with one 85 g piece containing around 310 mg of sodium. Individuals who consume a high-sodium diet can be at risk for high blood pressure, which can lead to heart disease and stroke. To reduce your sodium intake, try making your own battered cod at home using low-sodium ingredients, or look for low-sodium options at the grocery store.

Low in Carbohydrates

Battered cod is low in carbohydrates, with one 85 g piece containing around 6 g of carbohydrates. This makes battered cod a good option for individuals who are following a low-carbohydrate diet.

Not Suitable for Vegetarians

Battered cod is not suitable for vegetarians, as it is a seafood dish. Individuals who follow a vegan or vegetarian diet can opt for plant-based alternatives, such as battered tofu or battered zucchini.

Can be High in Fat

Battered cod can be high in fat, with one 85 g piece containing around 10 g of fat. It's important to choose healthier cooking methods to reduce the amount of fat in your meal. Baked or grilled battered cod, as opposed to deep-fried, can significantly reduce the amount of fat in the dish.

Gluten-Free Option Available

Individuals who are gluten-free can still enjoy battered cod. Many grocery stores carry gluten-free batter mix, or you can make your own using gluten-free flour.

Best Served with Tartar Sauce

Battered cod is traditionally served with tartar sauce, a creamy sauce made with ingredients such as mayonnaise, pickles, and capers. Other condiments that pair well with battered cod include lemon wedges and vinegar.

Recommended Portion Size

The recommended portion size for battered cod is one 85 g piece. Consuming larger portions can increase your calorie, fat, and sodium intake. To maintain a healthy diet, it's important to practice portion control and balance your meals with nutrient-dense foods.