|
| How to Cook | | | Pan Fried | Time: 6 minutes
Seasoning: sea salt flakes and freshly grounded black pepper to taste
Oil: extra virgin olive oil
Method:
1.Season both sides of the cod with salt and pepper.
2.Over a medium heat, add oil to coat the bottom of the pan fry each side for 3 minutes until golden brown. |
|
| | | Roasted | Time: 9 minutes
Oven Temp: 180°C
Seasoning:sea salt flakes and freshly grounded black pepper to taste
Oil: extra virgin olive oil
Method:
1.Preheat the oven to 180°C. Season each side with salt and pepper.
2.Over a medium heat, fry each side with oil for 1-2 minutes until golden brown.
3. Place in the oven for 8 minutes. |
|
| | | Poached | Time:10 minutes
Seasoning: sea salt flakes, freshly grounded black and red pepper to taste
Stock:chicken stock
Fresh herbs:3 sprigs thyme
Method:
1.Place chicken stock in a soup pot, add salt, pepper, red pepper and thyme, bring it to a boil and add the cod fillet. Cover the pot and turn off the heat.
2.Let the fish poach for 10 minutes. |
|
| | | Steamed | Time: 10 minutes
Steam temp: 100°C
Seasoning: Chinese light soya sauce, white pepper to taste
Oil:extra virgin olive oil
Fresh herbs: 2 sliced ginger and 2 sprigs sliced spring onion, cut lengthwise
Method:
1.Place cod on a plate, sprinkle ginger on top, steam for 10 minutes.
2.Remove from steamer, add soya sauce and spring onion.
3.In the meantime, heat oil, when oil is smoking hot pour over the fish.
4. Serve immediately. |
|
|
|
 |
 | Seafood |
|  |
|
|
Cod |
The world's favourite fish, cod is tasty and mild. city'super stocks the best farmed cod from Norway and sustainable black cod from Canada and the US, fresh from the sea.
Cod is a cold-water fish found in the cooler regions of the Pacific and Atlantic oceans and adjacent seas. It is a very important commercial fish with some estimates suggesting that around 10% of the world's fish catch is cod. Ten thousands tons of this fish are caught each year. Pacific cod average from 6-12 lbs, Atlantic cod average from 10-25 lbs but specimens weighing up to 200 lbs have been recorded. |
|
|
| | Norwegian Cod (Atlantic) | | Farmed in the cold, clear fiord of south-western Norway, this cod has delicate, flaky naturally-lean meat with a very mild taste. | | | Canadian Black Cod (Pacific) | | Although this fish is actually sablefish, it has become known as black cod in supermarkets and restaurants around the world. Farmed in the waters of British Columbia, 80% of black cod is caught using long lines, which reduces the by-catch and impact on other species. | | | US Black Cod (Pacific) | | Black cod is rich in vitamins A and D. It has mild, soft-textured white flesh that is sweetly flavourful and juicy. US Black Cod is farmed for sustainability in fisheries that are focused on catching the target fish and little else. Fish are removed at an age and volume that does not affect the stock's ability to reproduce at a productive rate. | | | Characteristics | | Cod is a popular food fish with a mild flavour, low fat content and a dense white flesh that flakes easily. It's a versatile fish that is good served in a variety of ways: poached, grilled, baked, steamed, fried and barbecued. | | | Health Benefits | - Besides being an excellent low-calorie source of protein (a four-ounce serving of Atlantic cod provides 40% of the daily need for protein for only 119 calories), cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions.
- Studies have shown that people who eat fish regularly have a lower risk of heart disease and heart attack that those who don't. Cod, specifically, promotes heart health because it is a good source of omega-3 fatty acids, which our body cannot produce on its own.
- Cod is also a good source of vitamin B12 and a very good source of vitamin B6. Fish is a good source of riboflavin, which aids the body in the metabolism of amino acids, fatty acids and carbohydrates, as well as vitamin D which aids calcium absorption to help prevent osteoporosis.
- It is rich in calcium and phosphorus and a great source of minerals such as iron, zinc, potassium (needed for muscles, nerves and fluid balance in the body), not to mention iodine and magnesium. | | | Nutrition | | Cod is an excellent source of protein and selenium. It is also a very good source of vitamin B6 and phosphorous. In addition, cod is a good source of omega-3 fatty acids, potassium, vitamin B12 and D. | | | Shopping Tips | -Cod is generally sold fresh or frozen, as whole fish, fillets, loins, tails and steaks. Cod is also sold as fish fingers (or sticks).
-When buying fresh cod fillets, check that there are no signs of drying or browning around the edges.
-The fish should have a mild "ocean" smell and the meat should look firm and moist.
-When buying frozen cod, check that it is frozen solid and that it has not be thawed and refrozen. Look for discoloration that indicates freezer burn or ice crystals in the packaging. Don't buy fish in this condition.
-Try to buy cod from sustainable sources and choose hook-and-line caught fish wherever possible, in order to strike a balance between enjoying tasty food and protecting nature.
Storing Tips
-Fresh cod will be fine when stored for 1-2 day in the refrigerator. Remove the original wrapping, rinse the fish in cold water and pat dry. Cover and place towards the bottom of the fridge.
-Frozen cod should be stored in the freezer at -180C or colder. It should keep for up to 4 months. | | | Wine Pairing Suggestion | Cod can be cooked in various ways, so pick a sauvignon blanc, pinot grigio or chardonnay to match styles such as poached, baked or grilled cod. Try a light Sancere Rose with barbecued cod.
Haselgrove McLaren Vale Series Chardonnay 2005
Item no: 300166910
Neil Ellis Groenekloof Sauvignon Blanc 2006
Item no: 300133123
Marco Felluga Collio Pinot Grigio 2006
Item no: 090300029
Sancere Rose Les Romains 2006
Item no: 300161510 |
|
|
