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Cod and Lentil-Stuffed Bell Peppers – A Mediterranean Low Carb Weight Loss Recipe

Last Updated on December 6, 2024 by Arif Chowdhury

If you’re searching for a vibrant, healthy dish that’s as colorful as it is nutritious, look no further than Cod and Lentil-Stuffed Bell Peppers.

This delightful recipe combines the flaky goodness of cod with hearty lentils, all nestled in sweet bell peppers and enhanced with Mediterranean herbs. Not only is it delicious, but it also aligns perfectly with your weight loss goals.

Let’s dive into the benefits of the ingredients, the step-by-step recipe, and why this dish is a fantastic addition to your meal rotation.

The Health Benefits of Cod, Lentils, and Bell Peppers

Before we get into the cooking, let’s take a moment to appreciate the star ingredients of this dish: cod, lentils, and bell peppers. Each component brings its own unique health benefits to the table.

Cod: A Lean Source of Protein

Cod is a fantastic source of lean protein. A 3-ounce serving contains about 20 grams of protein and only 90 calories, making it an excellent choice for those looking to maintain muscle while shedding pounds.

Protein is essential for satiety, meaning it helps keep you feeling full longer, which can prevent unnecessary snacking. Additionally, cod is rich in vitamins like B12, crucial for energy metabolism and nervous system health.

Lentils: The Fiber and Nutrient Powerhouse

Lentils are a nutritional powerhouse, packed with fiber, protein, and essential nutrients. Just one cup of cooked lentils contains about 18 grams of protein and 16 grams of fiber, which not only aids in digestion but also keeps you feeling satisfied.

The high fiber content helps regulate blood sugar levels and can aid in weight management. Lentils are also a great source of iron and folate, making them an excellent addition to any diet.

Bell Peppers: Colorful, Crunchy, and Rich in Vitamins

Bell peppers—available in a rainbow of colors—are low in calories but high in vitamins. A medium bell pepper has about 25 calories and is an excellent source of vitamin C, which is important for immune function and skin health.

They also contain antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Plus, their sweetness and crunch add a refreshing element to any dish.

Ingredients You’ll Need

To whip up these delicious Cod and Lentil-Stuffed Bell Peppers, gather the following ingredients:

For the Stuffing:

  • 1 cup cooked lentils (green or brown)
  • 1 pound cod fillets (fresh or thawed)
  • 4 medium bell peppers (any color)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt and pepper (to taste)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • ¼ cup feta cheese (optional, for topping)
  • Fresh parsley (for garnish)

For Serving:

  • Lemon wedges
  • Mixed greens salad

Step-by-Step Recipe

Now that you have everything ready, let’s get cooking!

Step 1: Prepare the Bell Peppers

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Prep the Peppers: Slice the tops off the bell peppers and remove the seeds and membranes. You can save the tops to chop and add to the filling if you like.

Step 2: Cook the Cod

  • Season the Cod: Season the cod fillets with salt, pepper, and a sprinkle of paprika.
  • Pan-Sear the Cod: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the cod and cook for about 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove from heat and let it cool slightly.
  • Flake the Cod: Once cooled, flake the cod into bite-sized pieces with a fork.

Step 3: Prepare the Filling

  • Sauté the Aromatics: In the same skillet, add the remaining tablespoon of olive oil and sauté the chopped onion and minced garlic over medium heat until translucent, about 3-4 minutes.
  • Combine Ingredients: In a large mixing bowl, combine the cooked lentils, flaked cod, sautéed onion and garlic, dried oregano, dried thyme, lemon juice, and additional salt and pepper to taste. Mix well until everything is combined.

Step 4: Stuff the Peppers

  • Fill the Peppers: Carefully stuff each bell pepper with the cod and lentil mixture, pressing down gently to pack them in.
  • Top with Feta: If using, sprinkle feta cheese on top of each stuffed pepper.

Step 5: Bake

  • Arrange in a Baking Dish: Place the stuffed peppers upright in a baking dish. If they don’t stand up, you can slice a small amount off the bottom to create a flat base.
  • Cover and Bake: Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Then, remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the tops are slightly golden.

Step 6: Serve

  • Garnish: Once done, remove from the oven and let cool for a few minutes. Garnish with fresh parsley and serve with lemon wedges on the side.
  • Enjoy: These stuffed peppers are perfect on their own or served alongside a fresh mixed greens salad for a complete meal.

Nutritional Information

This colorful dish is not only visually appealing but also packed with nutrients. Here’s a rough nutritional breakdown for one stuffed bell pepper (with feta):

  • Calories: 290
  • Protein: 25g
  • Carbohydrates: 35g
  • Fiber: 10g
  • Fat: 8g

With a great balance of protein, fiber, and healthy fats, these stuffed peppers will keep you satisfied and energized.

Tips for Making the Best Cod and Lentil-Stuffed Bell Peppers

  • Choose Your Peppers Wisely: Opt for firm, brightly colored bell peppers for the best flavor and texture. You can mix and match colors for a beautiful presentation.
  • Adjust the Seasoning: Feel free to adjust the herbs and spices based on your preferences. Italian seasoning, cumin, or even a pinch of chili flakes can add a nice twist.
  • Make It Ahead: This dish can be made in advance. Simply prepare the stuffed peppers and refrigerate them before baking. When you’re ready to eat, just pop them in the oven!
  • Experiment with Protein: If you’re not a fan of cod, you can substitute it with other proteins like chicken, turkey, or even plant-based options like tofu for a vegetarian version.

Conclusion

Cod and Lentil-Stuffed Bell Peppers are a delightful way to enjoy a healthy, satisfying meal that’s both flavorful and nutritious.

This recipe not only provides an excellent balance of protein, fiber, and healthy fats but also showcases the vibrant colors and tastes of Mediterranean cuisine. Whether you’re meal prepping for the week or looking for a delicious dinner to impress your family, these stuffed peppers are sure to be a hit.

So, grab your ingredients and get ready to enjoy a delicious dish that supports your weight loss goals without compromising on flavor!