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Cod and Roasted Red Pepper Pesto Pasta with Almond – A Spicy Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

Are you in search of a dish that beautifully balances flavor, nutrition, and ease of preparation?

Look no further than Cod and Roasted Red Pepper Pesto Pasta! This delightful recipe showcases flaky cod tossed with al dente pasta, all brought together with a vibrant roasted red pepper and almond pesto.

Not only is this meal satisfying and delicious, but it’s also a healthy option that fits perfectly into a weight loss regimen. Let’s dive into the benefits of this dish and how to make it!

The Nutritional Benefits of Cod

When it comes to healthy eating, cod is a top contender. According to the National Oceanic and Atmospheric Administration (NOAA), cod remains one of the most popular fish in the U.S., with Americans consuming about 1.5 pounds per person each year.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains approximately 70 calories, making it an excellent choice for those watching their caloric intake.
  • High in Protein: Cod is a fantastic source of protein, boasting about 15 grams per serving. This nutrient is essential for muscle repair and helps keep you feeling full longer, which is crucial for weight management.
  • Rich in Nutrients: Beyond being a lean protein source, cod is packed with vitamins and minerals, including vitamin B12, which supports energy metabolism, and selenium, an antioxidant that helps protect your body from oxidative stress.

The Benefits of Roasted Red Peppers

Roasted red peppers are not just a colorful addition to your meal; they’re also packed with nutritional benefits! According to the USDA, red peppers are rich in vitamins and antioxidants, making them a great choice for enhancing overall health.

Why Include Roasted Red Peppers?

  • High in Vitamins: Red peppers are particularly high in vitamin C—one medium-sized red pepper contains about 150% of your daily requirement. This vitamin is essential for immune function and skin health.
  • Low in Calories: A cup of roasted red peppers contains only about 45 calories, making them a great way to add flavor and nutrients without significantly increasing caloric intake.
  • Antioxidant Properties: Red peppers are rich in antioxidants, including carotenoids, which can help reduce inflammation and lower the risk of chronic diseases.

The Creamy Delight of Pesto

Pesto is a classic Italian sauce that traditionally features basil, garlic, pine nuts, Parmesan cheese, and olive oil. However, we’re putting a twist on tradition with a roasted red pepper and almond pesto that’s both creamy and nutty.

Why Choose Pesto?

  • Flavorful and Versatile: Pesto can elevate any dish, from pasta to sandwiches. Its rich flavor adds depth to your meals without the need for heavy sauces.
  • Healthy Fats: Nuts and olive oil used in pesto provide healthy fats, which can support heart health and help keep you satisfied.
  • Easy to Make: Homemade pesto is quick and easy to prepare, allowing you to whip up a fresh batch in no time.

Ingredients for Cod and Roasted Red Pepper Pesto Pasta

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

For the Pasta

  • 8 oz (225g) whole wheat pasta: Spaghetti, penne, or your favorite shape
  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 2 tablespoons olive oil: For cooking the cod
  • Salt and pepper: To taste
  • Fresh basil leaves: For garnish (optional)

For the Roasted Red Pepper Pesto

  • 1 cup (150g) roasted red peppers: Jarred or homemade
  • 1/4 cup (30g) almonds: Blanched or toasted
  • 1/4 cup (60ml) olive oil: For creaminess
  • 2 cloves garlic: Minced
  • 1/4 cup (25g) grated Parmesan cheese: Optional, for flavor
  • Salt and pepper: To taste
  • Juice of 1 lemon: For brightness

How to Prepare Cod and Roasted Red Pepper Pesto Pasta

Step 1: Cook the Pasta

  • Boil Water: In a large pot, bring salted water to a boil.
  • Cook the Pasta: Add the whole wheat pasta and cook according to package instructions until al dente. Reserve about 1/2 cup of pasta water before draining.
  • Drain and Set Aside: Drain the pasta and set it aside, tossing it with a little olive oil to prevent sticking.

Step 2: Prepare the Roasted Red Pepper Pesto

  • Blend the Ingredients: In a food processor, combine the roasted red peppers, almonds, olive oil, garlic, lemon juice, and Parmesan cheese (if using). Blend until smooth and creamy.
  • Season: Taste the pesto and add salt and pepper as needed. If the pesto is too thick, you can add a splash of pasta water to reach your desired consistency.

Step 3: 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 2 tablespoons of olive oil over medium-high heat. Add the cod fillets and cook for about 3-4 minutes on each side, or until cooked through and flaky. The internal temperature should reach 145°F (63°C).
  • Remove and Flake: Once cooked, remove the cod from the skillet and let it rest for a couple of minutes before flaking it into large pieces.

Step 4: Combine and Serve

  • Mix the Pasta and Pesto: In the same skillet used for the cod, add the cooked pasta and roasted red pepper pesto. Toss to coat the pasta evenly, adding reserved pasta water as needed to achieve a creamy consistency.
  • Add the Cod: Gently fold in the flaked cod, being careful not to break it apart too much.
  • Serve: Plate the pasta and top with additional fresh basil if desired. Enjoy your delicious and healthy meal!

Nutritional Benefits of Cod and Roasted Red Pepper Pesto Pasta

This dish offers a wonderful balance of flavors and nutrients:

  • Balanced Meal: The combination of cod, whole wheat pasta, and roasted red pepper pesto provides a nutritious blend of protein, carbohydrates, and healthy fats.
  • Low-Calorie Option: Each serving is approximately 400-500 calories, depending on portion sizes and whether you include cheese, allowing you to enjoy a hearty dish without guilt.
  • Rich in Vitamins and Minerals: With ingredients like cod, red peppers, and almonds, this meal is rich in vitamins A and C, calcium, and antioxidants.

Portion Control Tips

While this pasta dish is healthy and filling, it’s always good to keep portion sizes in mind. Aim for one generous serving of pasta and cod, and feel free to add a side salad for extra nutrients and volume.

A Deliciously Nutritious Experience

Cod and Roasted Red Pepper Pesto Pasta is not just a meal; it’s an experience that brings together vibrant flavors and healthy ingredients. This dish is perfect for weeknight dinners when you want something quick yet satisfying.

With its creamy pesto and flaky cod, you’ll find it hard to believe you’re enjoying a healthy meal.

So, gather your ingredients, channel your inner chef, and treat yourself to a plateful of goodness that’s as nutritious as it is delicious!