Last week I talked about an easy way to eat more fish, because of all of the wonderful health benefits associated with adding fish to your diet, especially wild-caught fish. I hope some of you gave that salmon recipe a shot, as it is absolutely delicious.
That same product also has a wild-caught cod that my wife and I both tried recently as well, and it was also excellent. Though cod is a much leaner white fish, you can add your own healthy fats to it and that way you completely determine the fatty acid content of the meal.
Cod is a mild-flavored fish and it is available throughout the year, which is nice. Cod is in the same fish family as haddock and pollock. Cod is also a natural source of vitamin D (hence cod-liver oil), it is also high in selenium, vitamin B6, phosphorus, vitamin B12, potassium, niacin, magnesium and some omega-3 fatty acids to boot (~500mg in 8oz).
More often than not the vitamin content of food gets overlooked today. Overshadowed by nutrients like omega-3′s and calcium. But vitamins like B6 and B12 are needed to lower homocysteine levels, which is important because homocysteine damages the blood vessel walls and elevated levels greatly increase your risk of heart attack and stroke. Cod is also high in niacin (also a B vitamin), which is often used therapeutically to lower cholesterol levels, and is one of the few things that may lower lipoprotein(a).
Anna came up with an awesome recipe to spice up the mild-flavored cod, and add even more nutrition to its already stellar profile.
- 1lb cod
- 4 tbsp pasture butter
- 2 pieces of sesame Ezekiel bread
- lots of garlic powder (to taste)
Directions: Toast the two pieces of Ezekiel bread. Place in a food processor with 1/2 tbsp melted pasture butter and some garlic powder and make bread crumbs out of it. Place the fish in a large pyrex dish. Melt the rest of the butter and drizzle half over the fish, then sprinkle the bread crumbs onto the fish and drizzle the rest of the butter over the bread crumbs. To top it off, sprinkle garlic powder over it all to taste.
Bake at 350 degrees for 25-30 minutes, or until done. Enjoy!
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