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Cod and Sweet Pea Risotto – A High Protein Creamy and Delicious Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

Craving a comforting dish that’s both delicious and healthy? Cod and Sweet Pea Risotto is the answer to your culinary dreams.

This creamy risotto combines tender Arborio rice, fresh sweet peas, and perfectly seared cod fillets for a dish that’s not only satisfying but also light enough to fit into your weight loss plan.

Let’s explore why this dish is a great choice for your dinner table and how to whip it up in your kitchen!

The Nutritional Benefits of Cod

Cod is a fantastic fish choice when it comes to healthy eating. Did you know that according to the National Oceanic and Atmospheric Administration (NOAA), cod is one of the most popular fish in the United States? Americans consume about 1.5 pounds of cod per person each year.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains around 70 calories, making it an excellent source of lean protein that’s perfect for weight management.
  • Packed with Protein: Cod is rich in protein, offering about 15 grams per serving. Protein helps maintain muscle mass and keeps you feeling full longer, which is essential for weight loss.
  • Rich in Nutrients: Cod is loaded with vitamins and minerals, including vitamin B12, which supports energy metabolism, and selenium, an antioxidant that helps protect your cells from damage.

The Sweetness of Peas

Sweet peas aren’t just delicious—they’re also packed with nutrients! According to the United States Department of Agriculture (USDA), green peas are a great source of vitamins A, C, and K, as well as several B vitamins. In fact, studies show that including peas in your diet can help improve heart health and support digestion.

Why Include Sweet Peas?

  • Low in Calories: Sweet peas are low in calories—about 62 calories per cup—which means you can enjoy a generous serving without guilt.
  • High in Fiber: A cup of peas contains about 6 grams of fiber, which aids digestion and helps you feel fuller for longer.
  • Rich in Antioxidants: Peas are packed with antioxidants, which help combat oxidative stress and support overall health.

The Creamy Goodness of Risotto

Risotto is a classic Italian dish known for its creamy texture and rich flavor. Traditionally made with Arborio rice, risotto is a labor of love that involves slowly stirring in broth to achieve that perfect consistency.

Why Choose Risotto?

  • Comforting and Satisfying: Risotto is a comforting dish that can be customized with a variety of ingredients, making it a versatile option for any meal.
  • Perfect for Meal Prep: Risotto can be made in larger batches and reheated, making it a great choice for meal prep.
  • Nutritious Base: When made with wholesome ingredients like vegetables, lean proteins, and low-sodium broth, risotto can be a nutritious meal option.

Ingredients for Cod and Sweet Pea Risotto

Ready to dive into this delicious dish? Here’s what you’ll need:

For the Risotto

  • 1 cup (200g) Arborio rice: The star of the dish
  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 4 cups (960ml) low-sodium vegetable or chicken broth: For cooking the risotto
  • 1 cup (150g) fresh or frozen sweet peas: Adds sweetness and color
  • 1 medium onion: Finely chopped
  • 2 cloves garlic: Minced
  • 1/2 cup (120ml) dry white wine: Adds depth of flavor (optional)
  • 1/2 cup (50g) grated Parmesan cheese: For creaminess (optional)
  • 2 tablespoons olive oil: For cooking
  • Salt and pepper: To taste
  • Fresh parsley: Chopped, for garnish

How to Prepare Cod and Sweet Pea Risotto

Step 1: Prepare the Broth

Heat the Broth: In a saucepan, bring the low-sodium broth to a simmer. Keep it warm over low heat while you prepare the risotto.

Step 2: Cook the Cod

  • Season the Cod: Pat the cod fillets dry and season with salt and pepper.
  • Sear the Cod: In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the cod fillets and cook for about 3-4 minutes on each side, or until they are cooked through and flaky. Remove from the skillet and set aside.

Step 3: Make the Risotto

  • Sauté the Aromatics: In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and sauté for about 3-4 minutes until softened. Stir in the minced garlic and cook for another minute until fragrant.
  • Add the Rice: Add the Arborio rice to the skillet and stir well to coat the grains with oil. Toast the rice for about 2 minutes, until it becomes slightly translucent.
  • Deglaze with Wine: If using, pour in the dry white wine and stir until it’s mostly absorbed by the rice.
  • Add Broth Gradually: Begin adding the warm broth to the rice, one ladle at a time. Stir frequently and wait until the liquid is mostly absorbed before adding the next ladle. This process should take about 20-25 minutes, and the rice should be creamy and al dente when done.
  • Stir in Peas: When the rice is nearly finished cooking, add the sweet peas and stir to combine. Cook for an additional 2-3 minutes until the peas are heated through.
  • Finish with Cheese (Optional): If desired, stir in the grated Parmesan cheese for extra creaminess. Adjust seasoning with salt and pepper to taste.

Step 4: Plate and Serve

  • Serve the Risotto: Spoon the creamy risotto into bowls. Top each serving with a piece of seared cod.
  • Garnish: Sprinkle with freshly chopped parsley for a pop of color and flavor.
  • Enjoy: Dig in and enjoy the delightful combination of flavors!

Nutritional Benefits of Cod and Sweet Pea Risotto

This dish is not just a feast for your taste buds; it’s also packed with nutritional benefits:

  • Balanced Meal: Cod provides lean protein, while sweet peas add fiber and vitamins. The Arborio rice contributes carbohydrates, making this a well-rounded meal.
  • Low-Calorie Option: Each serving of this risotto is approximately 400-500 calories, depending on portion size and whether you use cheese, allowing you to enjoy a hearty dish without guilt.
  • Rich in Nutrients: The combination of cod, peas, and optional cheese provides essential nutrients, including calcium, vitamin A, and vitamin C.

Portion Control Tips

While this risotto is healthy and satisfying, it’s essential to keep portion sizes in check. Aim for one cup of risotto and one fillet of cod per serving. Pair it with a side of steamed vegetables or a fresh salad for a complete meal.

A Deliciously Healthy Meal

Cod and Sweet Pea Risotto is a wonderful way to enjoy a creamy, comforting dish that supports your weight loss goals.

With the delicate flavors of cod, the sweetness of peas, and the satisfying creaminess of risotto, this meal is sure to become a favorite in your household.

So, gather your ingredients, embrace your inner chef, and savor each delicious bite of this healthy and fulfilling dish!