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- Harvard School of Public Health: Fish: Friend or Foe?
- American Heart Association: Fish and Omega-3 Fatty Acids
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Cod fish is a great source of lean protein. It is not high in saturated fats like other proteins. Cod is often used to make fish and chips, a deep-fried dish. But when poached, baked or grilled, cod can be healthful. According to the American Heart Association, it is one of the top 10 most popular fish in the United States, and it is low in mercury, a pollutant that can cause myriad health problems 2. Cod is high in omega-3 fatty acids, which according the Mayo Clinic, can act as a preventive against heart disease 2. Cod can be made in a variety of ways.
Baked Cod with Lemon
Preheat oven to 400 degrees F.
Drizzle bottom of baking dish with 1/2 tbsp. of olive oil.
Rub one cod fillet with 1/2 tbsp. of olive oil, minced garlic, lemon zest and salt and pepper, to taste.
Place cod in oiled baking dish and bake for 12 to 15 minutes, or until opaque.
Serve with fresh parsley sprinkled on top.
In a medium saucepan, heat 1 tbsp. olive oil over medium-high heat.
Add garlic and chopped onion, stirring constantly and cooking until onion is softened, for about two to three minutes.
Add crushed tomatoes and water to saucepan. Bring to a boil.
Season outside of one cod fillet with salt and pepper.
Add cod to boiling tomato mixture and poach until cooked through, about 10 minutes.
Serve with a small amount of poaching liquid and fresh basil on the top.
Both baked and poached cod can be served with simple side dishes such as rice, pasta or vegetables to make a complete meal.
Leftover cooked cod can be used to make cod cakes. Mix cooked cod with mashed potatoes, parsley, old bay seasoning and egg to form a patty. Bake or fry.
You can also reheat cod by warming in a pan or the oven. However, be careful not to burn or overcook the cod or it will become tough.
Cod has a naturally mild flavor and is complemented by almost any fresh herbs. Try mint, dill, rosemary or thyme, in place of parsley.
Add cod to boiling tomato mixture and poach until cooked through, about 10 minutes. Serve with a small amount of poaching liquid and fresh basil on the top. Add garlic and chopped onion, stirring constantly and cooking until onion is softened, for about two to three minutes.
- Two 6- to 8-oz. cod fillets
- 1 tbsp. flat leaf parsley, chopped
- 2 tbsp. olive oil
- Grated zest of one lemon
- 2 cloves of garlic, minced
- 1/4 cup chopped white onion
- One 14-oz. can of crushed tomatoes
- 1 cup water
- Kosher salt
- Black pepper
- 1 tbsp. balsamic vinegar
- 1 tbsp. fresh basil, chopped
- Glass or ceramic baking dish
- Medium saucepan with lid
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