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Cod and Leek Gratin with Sautéed and Creamy White Wine Sauce Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

If you’re searching for a dish that feels indulgent yet supports your weight loss goals, look no further than Cod and Leek Gratin.

This delightful recipe combines flaky cod with sautéed leeks in a creamy white wine sauce, creating a comforting meal that won’t sabotage your healthy eating plan.

Perfect for cozy weeknight dinners or impressing guests, this gratin delivers flavor and nutrition in every bite.

Why Cod is a Great Choice

Cod is often hailed as a superfood among fish. With around 70 calories and 15 grams of protein per 3-ounce serving, it’s an excellent option for those watching their weight.

This lean fish is low in fat and high in essential nutrients like omega-3 fatty acids, which are known for their heart-health benefits.

According to a study published in the American Journal of Clinical Nutrition, consuming fish regularly can help reduce the risk of cardiovascular diseases, making cod an excellent addition to your diet.

The Unsung Hero: Leeks

Leeks are often overshadowed by their more popular relatives, like onions and garlic, but they bring their own unique flavor and health benefits to the table. Rich in vitamins A, C, and K, leeks are also a good source of dietary fiber.

A study by the Harvard School of Public Health found that a high fiber intake is linked to a lower risk of weight gain over time. Plus, their mild, sweet flavor beautifully complements the cod, adding depth to your dish.

A Creamy Delight Without the Guilt

One of the best parts of this recipe is the creamy white wine sauce. While cream sauces can sometimes be heavy and calorie-laden, this one is lightened up with a combination of low-fat milk and a splash of white wine, allowing you to enjoy the richness without the guilt.

Research shows that moderate consumption of wine, particularly white wine, is associated with a lower risk of obesity and metabolic syndrome, so you can indulge a bit while still being mindful of your health.

Let’s Get Cooking: Cod and Leek Gratin Recipe

Now that we’ve covered the health benefits, let’s dive into the recipe. This Cod and Leek Gratin is not only nutritious but also easy to make, making it a great option for busy weeknights.

Ingredients

For approximately 4 servings, you’ll need:

For the Gratin:

  • 1 pound fresh cod fillets (skin removed)
  • 2 large leeks (white and light green parts only), sliced
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 cup low-fat milk
  • 1/2 cup dry white wine
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • 1/4 cup grated Parmesan cheese (optional for topping)

For the Topping:

  • 1 cup whole wheat bread crumbs
  • 1 tablespoon olive oil
  • 1 tablespoon fresh parsley, chopped (for garnish)

Instructions

Step 1: Prepare the Cod

  • Preheat the Oven: Start by preheating your oven to 375°F (190°C). This ensures a beautifully cooked gratin.
  • Prepare the Cod: Rinse the cod fillets under cold water and pat them dry with paper towels. Cut them into serving-sized pieces and season lightly with salt and pepper. Set aside.

Step 2: Sauté the Leeks

  • Cook the Leeks: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced leeks and sauté for about 5 minutes until they become soft and translucent.
  • Add Garlic: Stir in the minced garlic and cook for an additional minute, being careful not to let it burn.

Step 3: Make the Creamy Sauce

  • Combine Ingredients: In a bowl, whisk together the low-fat milk, white wine, Dijon mustard, dried thyme, and a pinch of salt and pepper.
  • Add to Leeks: Pour this mixture into the skillet with the sautéed leeks. Bring it to a gentle simmer, allowing it to thicken slightly for about 3-4 minutes.

Step 4: Assemble the Gratin

  • Layer the Cod: In a greased baking dish, place the seasoned cod pieces at the bottom. Pour the creamy leek sauce evenly over the fish.
  • Prepare the Topping: In a small bowl, combine the whole wheat bread crumbs with 1 tablespoon of olive oil and mix until the crumbs are moistened. Sprinkle this mixture over the top of the cod and leek sauce.
  • Add Cheese: If you’re using Parmesan cheese, sprinkle it over the bread crumbs for an extra layer of flavor.

Step 5: Bake the Gratin

  • Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the cod is cooked through and flakes easily with a fork. The top should be golden and crispy.
  • Garnish: Once baked, remove from the oven and let it cool slightly. Garnish with fresh parsley before serving.

Serving Suggestions

Cod and Leek Gratin is a versatile dish that pairs beautifully with a variety of sides. Consider serving it with:

  • Steamed Vegetables: Broccoli, asparagus, or green beans make great accompaniments.
  • Quinoa or Brown Rice: For a heartier meal, serve with a side of quinoa or brown rice to soak up the delicious sauce.
  • Simple Green Salad: A fresh salad with mixed greens, cherry tomatoes, and a light vinaigrette can balance the richness of the gratin.

Nutritional Information

Per serving (approximately):

  • Calories: 310
  • Protein: 30g
  • Carbohydrates: 25g
  • Fat: 12g
  • Fiber: 3g

This makes Cod and Leek Gratin a satisfying meal that keeps you full without overindulging. It’s a great example of how you can enjoy delicious flavors while still being mindful of your caloric intake.

Tips for the Best Cod and Leek Gratin

  • Choose Fresh Cod: Fresh cod is ideal, but if you can’t find it, frozen cod works well too—just make sure to thaw it completely.
  • Experiment with Herbs: Feel free to add other herbs like dill or tarragon for a different flavor profile.
  • Make Ahead: You can prepare the gratin in advance and store it in the fridge. Just add a few extra minutes to the baking time if cooking from cold.

A Deliciously Healthy Choice

Cooking doesn’t have to be complicated to be delicious. This Cod and Leek Gratin is a perfect example of how simple ingredients can come together to create something truly special.

With its creamy sauce, flaky fish, and crunchy topping, this dish is sure to become a favorite in your household.

So, grab your apron, gather your ingredients, and treat yourself to a wholesome meal that supports your weight loss journey without sacrificing flavor. Bon appétit!