If you're looking for a delicious seafood option, 1 fillet (147 g) Potato Crusted Cod is a great choice. This dish packs in 270 calories, making it a satisfying and healthy meal option.
In addition to being low in calories, this dish is also high in protein, with 19 grams per serving. It's a good source of omega-3 fatty acids, which are important for heart health and brain function. The potato crust provides a tasty and unique twist on traditional fish dishes.
In this article, we'll explore the nutritional benefits of Potato Crusted Cod, how to prepare and cook it, and some delicious serving suggestions.
Calories in Potato Crusted Cod Fillet
One fillet of Potato Crusted Cod weighs 147 grams and contains 270 calories. This makes it a good choice for a healthy and satisfying meal. It's worth noting that the type of cooking method used can affect the calorie count. Baking or grilling the Fish Fillet is a healthier option than frying, which can increase the calorie count significantly.
Macronutrients in Potato Crusted Cod Fillet
In addition to being low in calories, Potato Crusted Cod is also a good source of protein. One fillet contains 19 grams of protein, which can help keep you feeling full and satisfied. It's also a good source of healthy fats, with 2.5 grams of monounsaturated and polyunsaturated fats per serving. This can help reduce inflammation in the body and improve cholesterol levels.
Vitamins and Minerals in Potato Crusted Cod Fillet
One fillet of Potato Crusted Cod contains 40% of your recommended daily intake of vitamin B12, which is important for nerve function and the production of red blood cells. It's also a good source of phosphorus, selenium, and niacin, which are important for bone health, immune function, and cardiovascular health.
Preparation and Cooking Instructions for Potato Crusted Cod Fillet
To prepare Potato Crusted Cod, preheat your oven to 400°F. Lightly coat both sides of the fillet with olive oil and place on a baking sheet. Bake for 15-20 minutes, until the crust is golden brown and the fish flakes easily with a fork. If you prefer to grill the fish, preheat your grill to medium-high heat. Brush the fillet with olive oil and grill for 8-10 minutes, until the crust is golden brown and the fish is cooked through. Avoid overcooking the fish, as this can cause it to become tough and dry.
Health Benefits of Potato Crusted Cod Fillet
The omega-3 fatty acids found in Potato Crusted Cod are important for improving heart health and reducing the risk of heart disease. They can also help reduce inflammation in the body and improve brain function. The protein found in Potato Crusted Cod can help keep you feeling full and satisfied, making it a good choice for weight loss or weight management diets.
Sustainability of Potato Crusted Cod Fillet
Potato Crusted Cod is generally considered to be a sustainable seafood option, as it is usually caught using sustainable fishing methods. However, it's important to look for certifications such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC) to ensure that the fish has been responsibly sourced.
Potato Crusted Cod does not contain any common allergens such as nuts, gluten, or dairy. However, it is a fish product, so it may not be suitable for those with fish allergies. If you're unsure about whether Potato Crusted Cod is suitable for your dietary needs, be sure to check the packaging or speak to a healthcare professional.
Comparing Potato Crusted Cod to Other Fish Fillets
Compared to other white fish fillets such as cod or tilapia, Potato Crusted Cod is lower in calories and higher in protein. It's also a good source of healthy fats and vitamins and minerals. However, it may be higher in sodium than other fish fillets, depending on the seasoning and cooking method used.
Serving Suggestions for Potato Crusted Cod Fillet
One easy serving suggestion is to serve the fish with a simple side dish such as roasted vegetables or a green salad. You can also serve the fish with a creamy sauce or aioli to add some extra flavor. Another option is to serve the fish as a sandwich or burger, topped with lettuce, tomato, and your favorite condiments.
Where to Buy Potato Crusted Cod Fillet
Be sure to look for fresh and high-quality fish, and check the packaging for any sustainability certifications. Alternatively, you can also purchase frozen Potato Crusted Cod fillets online or from specialty food stores.
A delicious and healthy seafood option, Potato Crusted Cod is a great choice for any seafood lover.
5 Frequently Asked Questions About Potato Crusted Cod
1. What is potato crusted cod?
Potato crusted cod is a type of fish dish where a fillet of cod is coated with a mixture of mashed potatoes, herbs, and sometimes breadcrumbs. The coating is then baked or fried until crispy.
2. How many calories are in a serving of potato crusted cod?
One fillet of potato crusted cod weighing 147 grams contains approximately 270 calories.
3. Is potato crusted cod a healthy option?
Potato crusted cod can be a healthy option as long as it is prepared using healthy cooking methods and ingredients. Baking or grilling the fish is a healthier option than frying, and using whole grain breadcrumbs instead of white can add nutrients to the dish.
4. What are some side dishes that go well with potato crusted cod?
Some side dishes that complement potato crusted cod include roasted vegetables, steamed broccoli, mashed sweet potatoes, roasted garlic potatoes, and a side salad with a vinaigrette dressing.
5. How can potato crusted cod be modified for different dietary requirements?
Potato crusted cod can be modified for different dietary requirements by using gluten-free breadcrumbs, and replacing the mashed potatoes with mashed sweet potatoes or cauliflower mash for a lower-carb option. Vegan or vegetarian options can also be made by substituting the cod with a plant-based protein such as tofu or tempeh.