Nutrition
By Nancy Adler
Cod is a low-fat source of protein. It’s an excellent choice for people who would like to reduce their fat intake and improve their heart health. Enjoy cod grilled, baked, and broiled.
Providing vitamin D and omega fatty acids, cod helps to meet all the mineral requirements, including B6, thiamine, potassium, magnesium, calcium, and zinc. These minerals are essential in bodily functioning.
Cod is in the group of lower mercury fish along with salmon, shrimp and sardines. Avoid higher-mercury fish such as tilefish from the Gulf of Mexico, shark, swordfish and mackerel. Cod liver oil is one of the most popular supplements for rheumatoid arthritis sufferers, as it helps reduce joint pain and relieve some of the other symptoms, such as morning stiffness, joint tenderness, swelling and discomfort.
You may find this recipe in my cookbook, “Nancy’s Recipes for Life,” available in my Linwood office location and Capellas Oil and Vinegar store.
Mediterranean Cod
Ingredients:
- 1 medium onion, thinly sliced
- 3 ounces of baby spinach
- 1 lb. cod filets cut into 4 portions
- 1 small zucchini, thinly sliced
- 4 ounces of cremini mushrooms, sliced
- 1 (14.5-ounce) can of crushed tomatoes
- 1 teaspoon of dried oregano
- 2 tablespoons of fresh lemon juice
Directions:
Preheat oven 425.
Place onions and spinach in the bottom of an 11×7-inch baking dish.
Lay the cod on top, then scatter zucchini and mushrooms on top of the fish.
Add canned tomatoes, oregano, and lemon juice.
Cover and place in the oven for 15-20 minutes, until cod flakes easily with a fork.
This recipe serves 4.
Nutritional information:
Calories: 175
Calories from fat: 12
Total fat: 1.3 grams
Cholesterol: 42 mg
Sodium: 237 grams
Carbohydrates: 167 grams
Fiber: 4.2 grams
Protein: 24.1 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
