Last Updated on December 3, 2024 by Arif Chowdhury

When it comes to healthy eating, comfort food often gets a bad rap. But what if I told you that you can enjoy a creamy, cheesy dish without derailing your health goals? Enter the Cod and Broccoli Cheddar Bake!

This delightful recipe combines tender cod and vibrant steamed broccoli, all enveloped in a rich cheddar cheese sauce. Not only is it satisfying and delicious, but it’s also a smart choice for those looking to manage their weight while still indulging in a comforting meal.

Let’s explore the flavors, benefits, and a detailed recipe for this delicious dish!

The Nutritional Power of Cod

First, let’s talk about cod. This mild-flavored fish is a true nutritional powerhouse. A 3-ounce serving of cooked cod contains approximately 70 calories and 15 grams of protein, making it an excellent source of lean protein.

Fish consumption has been linked to numerous health benefits, including improved heart health and brain function.

Health Benefits of Cod

• Heart Health: Cod is rich in omega-3 fatty acids, which help reduce triglycerides and lower the risk of heart disease. According to the American Heart Association, eating fish like cod at least twice a week can significantly benefit cardiovascular health.
• Low in Calories: With its low caloric content, cod is perfect for weight loss. A study published in the American Journal of Clinical Nutrition found that including lean protein in meals can increase feelings of fullness and reduce overall caloric intake.
• Vitamins and Minerals: Cod is a great source of vitamin B12, which is essential for energy production and maintaining healthy nerve cells. It also contains selenium, an important mineral that helps protect against cellular damage.

The Benefits of Broccoli

Now, let’s not forget about broccoli! This green veggie is often hailed as a superfood, and for good reason.

Just one cup of steamed broccoli contains about 55 calories, along with 5 grams of protein and a healthy dose of fiber.

Why Broccoli is a Weight Loss Champion

• High in Fiber: Broccoli is loaded with fiber, which aids digestion and helps keep you feeling full longer. A study in the Journal of Nutrition showed that high-fiber diets can lead to significant weight loss.
• Rich in Nutrients: Broccoli is packed with vitamins C and K, folate, and potassium. These nutrients are vital for overall health and can contribute to weight management by supporting bodily functions.
• Low in Calories: Like cod, broccoli is low in calories, making it a fantastic addition to any weight loss recipe. Coupled with its nutrient density, it’s the perfect food for those looking to lose weight without sacrificing nutrition.

Ingredients for Cod and Broccoli Cheddar Bake

Ready to make this delicious bake? Here’s what you’ll need:

Main Ingredients

• 1 lb (450g) cod fillets: Fresh or thawed from frozen
• 2 cups broccoli florets: Steamed until tender
• 1 cup (240ml) low-sodium chicken broth: For added flavor
• 1 cup (240ml) milk: Use low-fat for a lighter option
• 1 ½ cups (150g) shredded sharp cheddar cheese: For that gooey goodness
• 2 tablespoons all-purpose flour: To thicken the sauce
• 2 tablespoons olive oil: For cooking
• 1 teaspoon garlic powder: For flavor
• 1 teaspoon onion powder: For depth
• Salt and pepper: To taste
• Fresh parsley: Chopped, for garnish

How to Prepare Cod and Broccoli Cheddar Bake

Step 1: Preheat the Oven

Start by preheating your oven to 375°F (190°C). This will ensure that your bake cooks evenly and develops a lovely golden crust.

Step 2: Prepare the Broccoli

If you haven’t already, steam the broccoli florets until they are bright green and tender but still crisp. This usually takes about 5-7 minutes. Once done, set them aside.

Step 3: Cook the Cod

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Season the cod fillets with salt, pepper, garlic powder, and onion powder. Cook the cod for about 3-4 minutes on each side, or until it’s cooked through and flakes easily with a fork. Remove the cod from the skillet and set aside.

Step 4: Make the Cheddar Sauce

In the same skillet, add the remaining tablespoon of olive oil. Sprinkle in the flour and whisk it together, cooking for about a minute. Gradually add the chicken broth and milk, whisking continuously to avoid lumps. Keep cooking until the sauce thickens, about 3-5 minutes.

Once the sauce is thickened, remove it from heat and stir in 1 cup of shredded cheddar cheese until melted and creamy.

Step 5: Assemble the Bake

In a large baking dish, layer the steamed broccoli at the bottom. Flake the cooked cod over the broccoli, ensuring even distribution.

Pour the cheddar cheese sauce over the top, covering everything evenly. Sprinkle the remaining cheddar cheese on top for that extra cheesy finish.

Step 6: Bake

Place the baking dish in the preheated oven and bake for about 20-25 minutes, or until the top is bubbly and golden brown.

Step 7: Serve and Enjoy

Once out of the oven, let the dish cool for a few minutes. Garnish with fresh parsley before serving. This dish pairs wonderfully with a side salad or whole grain bread for a complete meal.

Nutritional Benefits of Cod and Broccoli Cheddar Bake

This Cod and Broccoli Cheddar Bake is not just a comfort food; it’s a nutritional powerhouse. Here are some benefits:

1. Balanced Nutrition: This dish combines lean protein from cod, healthy fats from olive oil, and fiber from broccoli, making it a balanced meal.
2. Low-Calorie Comfort: With the creamy cheddar cheese sauce and tender cod, you don’t have to compromise on taste while enjoying a lower-calorie meal.
3. Versatile and Customizable: Feel free to add other vegetables like spinach or bell peppers for extra nutrients, or swap out the cheese for a lower-fat option if desired.

Portion Control for Weight Loss

While this dish is nutritious, it’s essential to practice portion control. A serving size of about 1-1.5 cups is typically adequate for a fulfilling meal. Pairing it with a side of mixed greens can help you feel full without adding too many extra calories.

A Delicious Way to Nourish Your Body

The Cod and Broccoli Cheddar Bake is more than just a meal; it’s a celebration of flavors and nutrition that fits perfectly into a weight loss plan.

With its creamy sauce, tender cod, and vibrant broccoli, this dish proves that healthy eating can be both enjoyable and satisfying. So gather your ingredients, whip up this comforting bake, and enjoy a flavorful journey that nourishes your body and warms your soul.

You’ll find that healthy eating doesn’t have to be boring—it can be a delightful adventure!