I CAN COOK THIS! Cod is nutritious, easy to prepare - Tucson Local Media: El Sol

I CAN COOK THIS! Cod is nutritious, easy to prepare

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Posted: Tuesday, June 2, 2009 11:00 pm | Updated: 1:35 pm, Mon Apr 18, 2011.

If you like fish, chances are you will like cod.

Cod is an easily absorbable source of protein with little or no carbohydrates or fat, but offers a wide variety of other nutrients that are essential to good health.

Cod is a mild-flavored white fish. A four-ounce serving contains only 119 calories.

Cod has been shown to be one of the best sources of reducing heart disease in those who have diabetes.

If you consume cod as a regular part of your diet, you will decrease risk of heart attack, according to recent studies. Vitamin B12 and Vitamin B6 are found in cod, which are important in keeping homocysteine levels low. This is a molecule related to blood vessel walls that, when seen in high proportions, can increase the risk of heart attack and stroke.

Consuming fish 2-4 times per week gives a better cholesterol profile and helps to protect against sunburn and potential skin cancer.

Mary Elizabeth Evans teaches classes through her company Teascompany www.teascompany.net Questions or comments? Email her at teascompany@comcast.net.

Candied cod

Salmon may be substituted for the cod. Serves 4

Preheat oven to 350F

Line a baking sheet with aluminum foil.

Spray foil with cooking oil.

Ingredients

Quarter cup unsalted butter

3 medium onions, thinly sliced

1 clove garlic, minced

1 cup white vinegar

4 (6 ounce) cod fillets)

1 cup brown sugar

Preparation

Combine onions, vinegar and brown sugar in small pan over medium heat. Cook, stirring occasionally until sauce begins to caramelize. Melt butter with garlic in small saucepan over medium heat. Lay cod fillets on prepared baking sheet. Brush with garlic butter. Pour onion mixture over fillets.

Bake for 20-25 minutes in preheated oven, until the fish flakes easily. Cooking times will vary with thickness of fish fillets.

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