Cod: traditional and useful

March, the first month of spring and the preeminent month of Lent! Many have associated him with the holiday of the 25th^her March, a day when we traditionally consume fish and specifically cod in various forms. But what do we know about this very nutritious ingredient?

Cod is a fish of the genus Gadus, family Gadiformes. It lives up to 15 years, its body length reaches up to 1m. 40 cm and its weight up to 15 kg. It is usually white or grey, but its color varies and can have shades of brown, greenish or even red. It often has brownish or reddish spots, either on the body or on the head. It is fished mainly in the Atlantic, but also in the Mediterranean Sea. Despite this, this extremely nutritious fish is on the Greenpeace "red" list, due to overfishing.

In Greece, cod is imported from northern countries and available as a frozen product or in the form of cleaned boneless fillet, ready for cooking. It was always a good solution for mountainous areas that did not have access to fresh fish, as it was cheap and did not spoil easily due to its high salt content.

Cod is a lean fish with white skin and can be a very healthy and low-calorie option for our diet. 100 grams of cod, for example, gives 76 calories and only 0.7 grams of fat. Fish, moreover, can easily replace meat, as they provide our body with protein of similar biological value.

Cod fat consists of essential fatty acids, mainly ω-3, which contribute to the smooth functioning of the brain and nervous system as they help reduce cholesterol, triglycerides and protect the arteries by reducing pressure.

It also contains the fat-soluble vitamins A, D, E and K, which promote eye, bone and muscle health, facilitate blood clotting and help absorb many minerals. Vitamin B is also found in cod₁₂, potassium, calcium, iron, magnesium, phosphorus and niacin.

The inseparable partner of the cod is the skordalia, which is prepared from potato, walnuts or bread. The potato version offers extra potassium and fiber. By preparing garlic with walnuts, the body is strengthened with plant sterols and ω-3 and ω-6 fatty acids. By using bread, additional fiber and vitamins of the B complex are consumed. Finally, let's not forget the great nutritional value of garlic and olive oil, especially in the prevention of cardiovascular diseases.

To brine the cod, we should let it soak in water or milk for 12-24 hours, constantly renewing the liquids. The cod-garlic combination, in addition to being tasty, offers many health benefits, but you also need to pay attention to the portion size, due to the many fats offered by its preparation in a pan and its salt content when it comes to salted cod.

Good month!

Kontopidou Irini

Clinical Dietitian, M.Sc.

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