Last Updated on December 5, 2024 by Arif Chowdhury
When it comes to healthy eating, finding recipes that are both satisfying and light can feel like a balancing act. But today, we’re diving into a delightful dish that does just that: Cod and Minted Pea Soup.
This vibrant soup features pureed minted peas and is elegantly topped with poached cod, creating a flavorful experience that’s as refreshing as it is nutritious.
Perfect for weight loss, this recipe is packed with flavor and health benefits, making it an ideal choice for anyone looking to eat healthily without sacrificing taste.
Why Peas?
Peas may be small, but they’re mighty when it comes to nutrition. These little green gems are an excellent source of plant-based protein, fiber, and essential vitamins.
Did you know that just one cup of cooked peas contains about 8 grams of protein and 8 grams of fiber? This makes them a fantastic option for those looking to feel full without loading up on calories.
Research shows that fiber-rich foods can promote feelings of satiety and help control hunger, making them a great ally in weight loss.
Nutritional Benefits of Peas
- High in Protein: Supports muscle maintenance and repair.
- Rich in Fiber: Aids digestion and keeps you feeling full longer.
- Packed with Vitamins: Contains vitamins A, C, K, and a variety of B vitamins.
The Benefits of Cod
Let’s not forget about the star of our dish: cod. This lean fish is celebrated for its mild flavor and firm texture, making it a versatile choice in many recipes.
A 3-ounce serving of cooked cod has approximately 70-90 calories and boasts about 20 grams of protein.
Not only is cod low in calories, but it’s also rich in omega-3 fatty acids, which are known to support heart health and promote brain function.
Cod’s Nutritional Profile
- Low Caloric Density: Ideal for weight loss diets.
- High in Protein: Helps maintain muscle mass during weight loss.
- Omega-3 Fatty Acids: Supports cardiovascular health.
Mint: The Fresh Touch
Mint is not just a garnish; it’s a flavor powerhouse that can elevate your dishes. Beyond its refreshing taste, mint has some surprising health benefits.
It can aid digestion, improve appetite, and even freshen your breath. Plus, it’s low in calories, making it a fantastic herb to incorporate into your meals.
Mint’s Health Benefits
- Aids Digestion: Can help soothe an upset stomach.
- Rich in Antioxidants: Supports overall health by combating oxidative stress.
- Enhances Flavor without Calories: Adds zest without adding extra calories.
The Recipe: Cod and Minted Pea Soup
So, are you ready to whip up this delicious Cod and Minted Pea Soup? This recipe serves 4 and takes about 30 minutes from start to finish, making it perfect for a quick weeknight dinner or a light lunch.
Ingredients
For the Soup:
- 2 cups frozen or fresh peas (about 10 ounces)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 4 cups vegetable or chicken broth
- 1 cup fresh mint leaves, packed
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Optional: A squeeze of lemon juice for brightness
For the Cod:
- 4 cod fillets (6 ounces each)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 lemon, zested and juiced
- Fresh mint leaves for garnish
Instructions
Step 1: Prepare the Soup Base
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
- Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Step 2: Cook the Peas
- Add the peas to the pot along with the vegetable or chicken broth. Bring the mixture to a boil.
- Once boiling, reduce the heat and let it simmer for about 5-10 minutes until the peas are tender.
Step 3: Blend the Soup
- Remove the pot from heat and add the fresh mint leaves.
- Using an immersion blender, puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a blender.
- Season the soup with salt, pepper, and a squeeze of lemon juice to taste. Keep it warm on low heat.
Step 4: Poach the Cod
- In a separate skillet, heat 1 tablespoon of olive oil over medium heat.
- Season the cod fillets with salt, pepper, lemon zest, and juice.
- Add the cod 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.
Step 5: Serve
- Ladle the minted pea soup into bowls and top each with a poached cod fillet.
- Garnish with additional fresh mint leaves for a pop of color and flavor.
- Serve warm and enjoy!
The Health Impact of Eating Light
Eating light doesn’t have to mean sacrificing flavor. In fact, a study published in the American Journal of Clinical Nutrition found that individuals who included more vegetables and lean proteins in their diets had a 30% higher success rate in achieving and maintaining weight loss compared to those who consumed higher-calorie diets.
By incorporating dishes like Cod and Minted Pea Soup into your meal rotation, you can enjoy delicious flavors while supporting your health goals.
Making the Most of Your Cooking Experience
To maximize enjoyment and efficiency in the kitchen, here are a few tips:
- Prep Ahead: Chop your vegetables and prepare your ingredients in advance to save time during cooking.
- Experiment with Flavors: Feel free to add other herbs like basil or cilantro for a unique twist.
- Leftover Creativity: If you have leftover soup, it can be a fantastic base for a vegetable stir-fry or even as a sauce for pasta.
A Refreshing Addition to Your Meal Plan
In conclusion, Cod and Minted Pea Soup is more than just a light meal; it’s a celebration of freshness and flavor that supports your weight loss journey.
With its vibrant colors and delightful taste, this soup is sure to impress family and friends alike.
So why not give it a go? Embrace the deliciousness of healthy eating with this refreshing dish that’s as good for your waistline as it is for your taste buds!