Besides being an excellent low-calorie source of protein, cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions.

Fish, particularly cold water fish like cod, have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease. Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don't consume fish. Cod, specifically, promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids as well as an excellent source of vitamin B12and a good source of vitamin B6, both of which are needed to keep homocysteine levels low.

Individuals whose diets provide greater amounts of omega-3 fatty polyunsaturated fatty acids—and cod is a good source of these essential fats—have lower blood pressure than those who consume less, shows data gathered in the International Study of Macro- and Micro-nutrients and Blood Pressure (INTERMAP) study (Ueshima H, Stamler J, et al. Hypertension).

Fish consumption is also correlated with a reduced incidence of colon cancer. The selenium and vitamin B12 found in cod have all been shown to reduce the risk of the development of colon cancer by protecting colon cells from the damage caused by toxic substances found in certain foods and cancer-causing chemicals produced by certain gut bacteria.

Cod is a fish that is truly packed with great vitamins and nutrients. The B vitamins, particularly vitamin B6, B3 and B12, are especially prevalent in this fish. Additionally, cod contains plenty of vitamin D, protein and omega 3 fatty acids. In fact, a four ounce portion of cod contains over 50 percent of the daily recommended value for protein.

Ingredients

2pcs 500 grams thick Fresh Cod Fish Steak
2-4 slices of Ginger
a dash of White Pepper

Sauce

1 tablespoon Light Soy Sauce
1 teaspoon Rock Sugar (or castor sugar)
1 tablespoon Water
1 tablespoon Hsao Xing Wine (cooking rice wine)

Garnishing

3 clove Garlic - finely chopped
1 tablespoon Cooking Oil
1 Spring Onion (green part) - cut into 1" length, thinly sliced and soaked in ice cold water

Instructions

Clean fish and pat dry. Place ginger in the middle of the steaming dish, and place fish on top the ginger.
Bring water in the steamer/wok to a boil on high heat and place dish to steam for 7 minutes.
While waiting, heat sauce ingredients in a pot to melt the rock sugar.
In another pan, fry chopped garlic with oil until golden brown.
Check for doneness of fish. When done, remove fish from the steamer and pour away the liquid that condensed on the dish.
Add a dash of white pepper and pour the sauce over the fish.
Pour the hot garlic oil over fish, garnish with golden brown garlic and spring onions. Serve immediately!