Salted Cod Fish (Bacalhau)
Preparation
Black cod, or Sablefish, has one of the highest levels of healthy Omega-3 fatty acids, which gives them that silky, rich texture and flavor. One fantastic way to prepare this is with swiss chard, olives and lemon.
To cook the fish, heat 1 tablespoon of oil in a large skillet over med/high heat. Season fish with a mixture of coarsely ground coriander and cumin, salt and pepper to taste and place skin side down in skillet. Cook until browned and crisp, 5 to 6 minutes. Turn and cook until just opaque in the center, 2 to 4 minutes more.
From there, plate the fish, serve alongside your side meals – in this instance, with your swiss chard – and enjoy your low calories and delicious meal!
Storage
Ling Cod is especially perishable. When you get home from the market, unwrap your Ling Cod, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within 24 hours.
Frozen Ling Cod keeps two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.
Nutritional Facts
NUTRITIONAL BENEFITS
The flaky white, mild flavored flesh of cod is available throughout the year. It is popular as a food, a great alternative for meat protein and its versatility makes it readily adaptable to all methods of cooking. Cod livers are also processed to make cod liver oil, which is an important source of vitamin A, vitamin D, vitamin E and omega-3 fatty acids (EPA and DHA).
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GOOD POINTS
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NUTRITIONAL INFORMATION
| Nutrient | Unit | 1 Value per 100g | 1.0 oz 28.35g | 1.0 piece (5-1/2 x 1-1/2 x 1/2 )80.0g | 3.0 oz 85.0g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water | g | 16.14 | 4.58 | 12.91 | 13.72 |
| Energy | kcal | 290 | 82 | 232 | 246 |
| Protein | g | 62.82 | 17.81 | 50.26 | 53.4 |
| Total lipid (fat) | g | 2.37 | 0.67 | 1.9 | 2.01 |
| Carbohydrate, by difference | g | 0 | 0 | 0 | 0 |
| Fiber, total dietary | g | 0 | 0 | 0 | 0 |
| Sugars, total | g | 0 | 0 | 0 | 0 |
| Minerals | |||||
| Calcium, Ca | mg | 160 | 45 | 128 | 136 |
| Iron, Fe | mg | 2.5 | 0.71 | 2 | 2.12 |
| Magnesium, Mg | mg | 133 | 38 | 106 | 113 |
| Phosphorus, P | mg | 950 | 269 | 760 | 808 |
| Potassium, K | mg | 1458 | 413 | 1166 | 1239 |
| Sodium, Na | mg | 7027 | 1992 | 5622 | 5973 |
| Zinc, Zn | mg | 1.59 | 0.45 | 1.27 | 1.35 |
| Vitamins | |||||
| Vitamin C, total ascorbic acid | mg | 3.5 | 1 | 2.8 | 3 |
| Thiamin | mg | 0.268 | 0.076 | 0.214 | 0.228 |
| Riboflavin | mg | 0.24 | 0.068 | 0.192 | 0.204 |
| Niacin | mg | 7.5 | 2.126 | 6 | 6.375 |
| Vitamin B-6 | mg | 0.864 | 0.245 | 0.691 | 0.734 |
| Folate, DFE | µg | 25 | 7 | 20 | 21 |
| Vitamin B-12 | µg | 10 | 2.84 | 8 | 8.5 |
| Vitamin A, RAE | µg | 42 | 12 | 34 | 36 |
| Vitamin A, IU | IU | 140 | 40 | 112 | 119 |
| Vitamin E (alpha-tocopherol) | mg | 2.84 | 0.81 | 2.27 | 2.41 |
| Vitamin D (D2 + D3) | µg | 4 | 1.1 | 3.2 | 3.4 |
| Vitamin D | IU | 161 | 46 | 129 | 137 |
| Vitamin K (phylloquinone) | µg | 0.4 | 0.1 | 0.3 | 0.3 |
| Lipids | |||||
| Fatty acids, total saturated | g | 0.462 | 0.131 | 0.37 | 0.393 |
| Fatty acids, total monounsaturated | g | 0.342 | 0.097 | 0.274 | 0.291 |
| Fatty acids, total polyunsaturated | g | 0.804 | 0.228 | 0.643 | 0.683 |
| Cholesterol | mg | 152 | 43 | 122 | 129 |
| Other | |||||
| Caffeine | mg | 0 | 0 | 0 | 0 |