Nutrition
By Nancy Adler
Fish is filled with Omega-3 fatty acids and vitamins such as D and B2 riboflavin. Fish is rich in minerals, including calcium, phosphorus, iron, zinc, iodine, magnesium and potassium. The American Heart recommends eating a fish meal 2-3 times per week as part of a healthy heart diet. Eating 3-4 fish meals a week will give you another pound of weight loss every two weeks just from eating fish. Fish is low in calories, contains no saturated fats, and acts like a diuretic.
Fish prevents cardiovascular disease. Fish reduces blood pressure and blood clotting. Fish reduces inflammation, improves blood vessel elasticity, lowers triglycerides and boosts good cholesterol.
Eating fish regularly may shield delicate blood vessels in the brain from subtle damage that can lead to mild cognitive impairment, dementia, or stroke. Fatty fish such as salmon and tuna contain ample omega-3 fatty acids, which may enhance immune function. Omega-3 may increase your body’s ability to ward off illnesses.
Guidelines for Americans eating fish are at least 8 ounces of seafood (less for children) per week based on a 2,000-calorie diet. Those who are pregnant or nursing should consume between 8-12 ounces per week of a variety of seafood that are lower in mercury.
Please enjoy this recipe in my cookbook, “Nancy’s Recipes for Life,” available in my Linwood office location and at Capellas Oil and Vinegar store in Ocean City.
Lemon Garlic Cod
Ingredients:
- 4 (6-ounce pieces of) fresh cod
- 2 cloves of garlic, crushed
- 1/2 tablespoon of light butter
- 1 tablespoon of olive oil
- Juice of 1 lemon
- 2 tablespoons of chopped flat-leaf parsley
Directions:
Preheat the oven to 400.
Place fish in a baking dish large enough to hold the fish in one layer.
Season fish with a little sea salt and freshly ground black pepper.
Place the butter and olive oil in a small non-stick skillet. Heat on medium-low.
Add garlic and sauté for 1 minute.
Add lemon parsley, then remove from the heat.
Drizzle garlic mixture over top of the fish.
Bake for 12-14 minutes, until fish flakes easily with a fork.
This recipe serves 4.
Nutritional info per serving:
Calories: 183
Calories from Fat: 53
Total Fat: 5.9 grams
Cholesterol: 67 mg
Sodium: 122 mg
Carbohydrates: 1.8 grams
Fiber: 0.1 grams
Protein: 30.6 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
