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Cod and Almond Butter Sauce Served with Sautéed Greens Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

Are you looking for a delicious and unique way to enjoy fish while keeping your meals healthy? Look no further than Cod and Almond Butter Sauce!

This delightful dish features flaky cod drizzled with a rich, nutty almond butter sauce, perfectly complemented by sautéed greens.

Not only does it pack a punch of flavor, but it also offers a wealth of nutritional benefits that make it an excellent choice for anyone on a weight loss journey.

Let’s explore the ingredients, their health benefits, and a step-by-step recipe that will have you cooking up this delicious meal in no time!

The Nutritional Power of Cod

Cod is a fantastic source of protein, making it a great choice for those looking to build muscle or maintain a healthy weight.

A 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein. The high protein content is essential for feeling full and satisfied, which can help curb cravings and snacking throughout the day.

Moreover, cod is low in fat, making it a heart-healthy option. It is rich in important nutrients like vitamin B12, which supports nerve function and energy production, and selenium, an antioxidant that helps protect your cells from damage.

According to the American Heart Association, eating fish like cod regularly can lower the risk of heart disease, making it a smart addition to your diet.

The Benefits of Almond Butter

Almond butter is not just a tasty spread; it’s also a powerhouse of nutrition. Just two tablespoons of almond butter contain about 190 calories, 7 grams of protein, and 3 grams of fiber.

The healthy fats found in almond butter, particularly monounsaturated fats, are known to support heart health and can help lower bad cholesterol levels.

Additionally, almond butter is packed with vitamins and minerals, including vitamin E, magnesium, and calcium. Vitamin E is a powerful antioxidant that helps protect your cells from oxidative stress, while magnesium plays a crucial role in over 300 biochemical reactions in the body, including muscle and nerve function.

A study published in the American Journal of Clinical Nutrition found that higher nut consumption, including almonds, is associated with a lower risk of weight gain and obesity.

The Importance of Sautéed Greens

Sautéed greens are an essential component of this dish, adding not only color but also a wealth of nutrients. Leafy greens like spinach, kale, and Swiss chard are low in calories but high in vitamins A, C, and K, as well as fiber.

A cup of cooked spinach contains just about 41 calories and nearly 5 grams of protein, making it a nutrient-dense option for any meal.

Eating a variety of greens can help reduce the risk of chronic diseases. A review published in The American Journal of Clinical Nutrition suggests that higher consumption of leafy greens is associated with a reduced risk of heart disease and stroke.

Plus, the fiber in greens aids digestion and helps you feel full longer, which is beneficial for weight management.

The Recipe: Cod and Almond Butter Sauce

Ready to create a delicious and healthy meal? Here’s a detailed recipe for Cod and Almond Butter Sauce served with sautéed greens that’s both simple and satisfying.

Ingredients

For approximately 4 servings, you will need:

For the Cod:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • Salt and pepper to taste
  • 1 tablespoon olive oil

For the Almond Butter Sauce:

  • 1/3 cup almond butter (smooth or crunchy)
  • 1/4 cup low-sodium vegetable broth (or water)
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon maple syrup (or honey, optional)
  • 1 teaspoon garlic powder
  • 1 teaspoon fresh ginger, grated (or 1/2 teaspoon powdered ginger)
  • Juice of 1 lime

For the Sautéed Greens:

  • 4 cups fresh greens (spinach, kale, or Swiss chard)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Almond Butter Sauce

Mix the Ingredients: In a small bowl, combine the almond butter, vegetable broth, soy sauce, maple syrup (if using), garlic powder, grated ginger, and lime juice.

Whisk together until smooth and creamy. If the sauce is too thick, add a little more broth or water to reach your desired consistency. Set aside.

Step 2: Cook the Cod

  • Season the Cod: Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
  • Heat the Pan: In a large skillet, heat 1 tablespoon of olive oil over medium heat.
  • Cook the Cod: Add the cod fillets to the skillet and cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Once cooked, remove the cod from the skillet and set aside.

Step 3: Sauté the Greens

  • Sauté Garlic: In the same skillet, add 1 tablespoon of olive oil and the minced garlic. Sauté for about 1 minute until fragrant, being careful not to let it burn.
  • Add Greens: Add the fresh greens to the skillet and sauté for about 3-5 minutes, or until wilted and tender. Season with salt and pepper to taste.

Step 4: Assemble the Dish

  • Plate the Greens: On each plate, create a bed of sautéed greens.
  • Add the Cod: Place the cooked cod fillet on top of the greens.
  • Drizzle with Sauce: Generously drizzle the almond butter sauce over the cod.
  • Serve: Serve immediately, garnished with lime wedges if desired.

Nutritional Information

Per serving (approximately):

  • Calories: 400
  • Protein: 30g
  • Carbohydrates: 20g
  • Fat: 25g
  • Fiber: 5g

This Cod and Almond Butter Sauce dish provides a well-balanced meal rich in protein, healthy fats, and essential nutrients, making it an excellent choice for weight loss.

Tips for the Best Cod and Almond Butter Sauce

  • Choose Quality Ingredients: Opt for fresh, high-quality cod and almond butter for the best flavor and nutrition.
  • Experiment with Greens: Feel free to mix and match your greens. Bok choy, arugula, or collard greens can also work well in this dish.
  • Make It Ahead: You can prepare the almond butter sauce in advance and store it in the refrigerator for up to a week. Just give it a good stir before using.

A Nutritious and Flavorful Meal

When looking for a delightful way to enjoy a healthy meal, Cod and Almond Butter Sauce is a standout option that’s sure to impress. This dish combines protein-rich cod with the nutty richness of almond butter, all atop a bed of vibrant greens.

Not only is it delicious, but it’s also packed with nutrients that support your health and weight loss goals.

So, gather your ingredients, fire up the skillet, and treat yourself to a meal that’s as good for your body as it is for your taste buds!