2023-11-14 15:34:00
Is cod high in calories?
The cod is a fish that brings 113 calories* per 100 g when cooked in water, more than lean fish like John Dory, hake, sea bream, but less than lean meat or that Poultry : for example, a turkey breast provides approximately 135 calories per 100 g.
And, less than one oily fish such as sardines which contain 194 calories per 100 g, salmon which provides 205 or mackerel 229 calories.
Cod and protein
Cod is an interesting fish for its protein content: 26 g per 100 g once cooked in water. “Proteins are essential to our body, informs Aurore Lavergnat, dietician-nutritionist. They participate in the renewal and growth of cells; they are also necessary for muscles and bones and they promote good satiety. »
Cod and nutritional value
In addition to its high-quality proteins since they contain all the essential amino acids, cod provides many essential substances to the body.
– Selenium : 20 micrograms per 100 g, or 28% of the daily requirements in adulthood. “Selenium is an antioxidant which prevents the formation of free radicals in the body and it is also iessential for the proper functioning of the immune system »explains the dietician.
– Omega-3 : cod provides 0.051 g of eicosapentaenoic acid (EPA) and 0.15 g of docosahexaenoic acid (DHA). “Omega 3 fatty acids have many benefits for the bodyinforms the dietitian. They are good for cardiovascular health, the immune system and mood. »
– Vitamin D : cod contains 1.25 micrograms per 100 g, the equivalent of a third of an adult’s daily needs, estimated at 3.2 micrograms. “Vitamin D acts on the immune system, good health of bones and teeth”specifies Aurore Lavergnat.
– Vitamin B9 (folate): a 100 g portion of cod covers 8% of the daily needs of adult women. “Folates are essential in the production of DNA, the formation of red blood cells, the nervous system and the immune system, lists the dietitian. It is essential for pregnant women to prevent the risk of malformations in the future baby.. »
Is cod oily?
Cod is a fish that contains only 1 g of lipids per 100 g, which is very little. Cod is therefore not an oily fish.
Cod and cholesterol
“When cod is cooked in brandade, its lipid level increaseswarns the dietitian-nutritionist. It can reach 4 to 5 g per 100 g.As a reminder, daily fat consumption should not exceed 1.2 g per kilo of body weight, or 72 g for a 60 kg woman. »
As for its cholesterol content, it is around 57 mg per 100 g.
“To preserve your cardiovascular health, it is recommended not to exceed 300 mg of cholesterol per day, and even 200 mg in people at risk,” warns Aurore Lavergnat.
Also pay attention to its glycemic index which can be high if the puree is mixed and dairy products are added.
What are the benefits of cod brandade?
Cod brandade and diet
With an average of 117 calories* per 100 g, “cod brandade can be consumed as part of a slimming diet, provided it is used reasonably, i.e. no more than 150 g to 200 gand theaccompany with a green vegetable or raw vegetable »specifies the dietitian-nutritionist.
Be careful, however, with ready-made cod brandades which can be more caloric! This is the case, in particular, of Tipiak brandade with 136 calories per 100 g or Picard brandade with 165 calories per 100 g. On the other hand, the Cuisine d’Océane brandade only brings 92!
Little tip: you can replace the potatoes with cauliflower or broccoli for example to reduce calorie intake.
Satisfying cod brandade
“With its contribution of proteins and complex carbohydrates, cod brandade is a dish that allows you to quickly achieve satiety and thus limit snacking between meals, which causes weight gain,” explains the dietician-nutritionist.
sport" class="ancres"/>
Cod brandade and sport
Cod brandade can be a good dish to eat before or after a sporting effort. “It contains proteins that are more digestible than those of meat, and allows you to replenish certain minerals and vitamins,” specifies Aurore Lavergnat.
Cod brandade: the recipe
Here’s how to make homemade cod brandade:
Ingredients for 4 people: 400 g salted cod, 400 g potatoes, 200 ml skimmed milk or vegetable juice, 1 tbsp. to s. olive oil, 1 clove of garlic, a few sprigs of parsley, salt and pepper.
1. Desalinate the cod for 24 hours in cold water, repeating it several times.
2. Drain, cut the cod into pieces. Cover with water. Add 50 ml of milk previously brought to the boil. Cook for 15 minutes covered. Remove the bones. Crumble the flesh.
3. Peel the potatoes. Cut them into cubes. Steam them for about 30 minutes. Coarsely mash them with a potato masher, adding the rest of the milk.
4. Peel and chop the garlic and parsley. Brown the cod in the olive oil with the garlic and parsley for a few minutes. Add the puree. Mix.
5. Pour the mixture into a gratin dish. Bake for 2 to 3 minutes under the oven grill. Serve hot.
1699979408
#cod #brandade #gain #weight