Cod Au Gratin With Mayonnaise

Cod is a very versatile fish, so many preparations can be made from it. In this case, we are going to cook cod gratin with mayonnaise, a simple, healthy and tasty recipe. This fish recipe contains proteins and essential nutrients to guarantee a good supply.

It is beneficial to prioritize the consumption of fish over meat, although this is not a very common practice yet. The products offered by the sea have a lower caloric content, but from the point of view of nutrients they are as healthy as meat foods, or more.

Cod, a fish to include in the diet

Cod is a fish with an excellent nutritional composition. It is characterized by a low caloric content, providing 78 calories per 100 grams. Regarding fats, we can say that it is low in fat and rich in omega 3 fatty acids.

The essential lipids contained in cod have been shown to be useful in modulating systemic inflammation, thus reducing the risk of developing cardiovascular diseases. Although fat has been demonized for years, the need for its regular consumption is now known for sure.

The protein content exceeds that of other fish in the same group. So it is a useful fish to include in a diet whose objective is weight loss, or for athletes.

It should be remembered that proteins are essential nutrients in the diet, whose daily intake should be guaranteed. According to research published in the journal Advances in Nutrition , the intake of these substances should not be less than 0.8 grams / kg weight / day, being able to rise up to 2-3 grams / kg of weight in the case of people who exercise.

Preparation of cod gratin with mayonnaise

Next we are going to offer you a recipe with cod that is exquisite, very well accepted by all audiences.

Ingredients for 4 people

• 4 Fresh and desalted cod fillets. It can also be prepared with frozen or salted cod. In the case of using salted cod, it must be desalted by immersing it in water for two days and changing the water 2-3 times a day.
• 1.2 kilograms of potatoes.

• 2 ripe tomatoes.
• 1 egg.
• Extra virgin olive oil.
• Salt.
• Vinegar or lemon

Preparation of mayonnaise

To make cod au gratin with mayonnaise, it is necessary to make a homemade mayonnaise with a quality fat, which is extra virgin olive oil. It can also be done with sunflower oil, but, at the level of nutritional quality, olive oil is better.

If we want the mayonnaise flavor not to be too strong, we can use varieties of extra virgin olive oil such as arbequina or arbasona.

The steps to follow to make homemade mayonnaise are the following:

1. Pour the egg, vinegar or lemon and salt to taste into the blender glass.
2. We beat and, when the ingredients are well mixed, we add the extra virgin olive oil little by little so that it emulsifies, but without making up and down movements.
3. Once the sauce is emulsified, you can make movements from top to bottom.
4. Once the mayonnaise is added, we separate it until its use is necessary.

To know more: How to prepare a vegan mayonnaise

Preparation of cod gratin with mayonnaise

1. First, we are going to preheat the oven to 180 ºC. We peel and wash the potatoes and cut them into a bakery shape.
2. In a glass dish, put a tablespoon and a half of extra virgin olive oil and place the potatoes. We put them in the oven so that they are done, since they take longer than cod.
3. Later, we grate the tomatoes. When we see that the potatoes are soft, add the grated tomato and place the cod fillets on the bed of tomato and potato.
4. We leave the cod in the oven for 10-15 minutes. Meanwhile, we make the mayonnaise.
5. When we see that the cod is at its point, we add the mayonnaise on top of the cod fillets.
6. We turn on the oven grill and reinsert the glass dish with all the ingredients.
7. We leave the cod in the oven until we see that the top begins to brown.
8. We take it out of the oven and… voilà!

You may also be interested in: What fish do not have anisakis?

Prepare cod to improve the quality of the diet

This dish is an innovative way to include fish in your diet, but do not limit yourself to it. There are many ways of preparing marine products. Most of them have excellent organoleptic qualities, so their acceptance is good. Do not hesitate to try them and introduce more fish in the diet.