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Cod and Sweet Potato Hash Mixed with Onions and Bell Peppers Weight Loss Recipe

Last Updated on December 6, 2024 by Arif Chowdhury

If you’re on the lookout for a delicious, hearty dish that supports your weight loss journey, look no further than Cod and Sweet Potato Hash.

This colorful meal combines tender cod chunks with the natural sweetness of diced sweet potatoes, vibrant bell peppers, and savory onions. It’s a satisfying one-pan dish that’s not only packed with flavor but also loaded with nutrients.

Let’s explore the benefits of the ingredients, how to whip up this delightful dish, and some tips to make it your own!

The Health Benefits of Cod and Sweet Potatoes

Before diving into the recipe, let’s take a moment to appreciate the health benefits of our star ingredients: cod and sweet potatoes. Both are nutritious choices that contribute to a balanced diet.

Cod: An Excellent Source of Lean Protein

Cod is a fantastic source of lean protein, providing about 20 grams of protein in a 3-ounce serving, while containing only around 90 calories. This makes it an ideal choice for weight loss, as protein helps build and repair tissues and keeps you feeling full longer.

Additionally, cod is rich in essential nutrients like vitamin B12, which supports energy production, and selenium, which plays a key role in metabolism and immune function.

Sweet Potatoes: Nutrient-Dense and Delicious

Sweet potatoes are a nutritional powerhouse. A medium sweet potato (about 5 inches long) contains roughly 112 calories, along with an impressive amount of fiber—about 4 grams—which aids digestion and promotes satiety.

They are also high in beta-carotene, an antioxidant that converts to vitamin A in the body, crucial for maintaining healthy vision and skin.

Plus, sweet potatoes have a lower glycemic index than regular potatoes, making them a great option for blood sugar control.

Bell Peppers and Onions: Flavor and Nutrients

Adding bell peppers and onions not only enhances the flavor of this dish but also boosts its nutritional value. Bell peppers are rich in vitamin C, with one medium pepper providing about 150% of your daily recommended intake.

Onions are a good source of antioxidants and contain compounds that may help reduce inflammation and support heart health.

Ingredients You’ll Need

To create this delicious Cod and Sweet Potato Hash, gather the following ingredients:

For the Hash:

  • 1 pound cod fillets, cut into chunks
  • 2 medium sweet potatoes, peeled and diced
  • 1 medium onion, diced
  • 1 bell pepper (any color), diced
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper (to taste)
  • Fresh parsley (for garnish)

Optional Add-Ins:

  • 1 cup spinach or kale (for added greens)
  • 1 teaspoon chili powder (for a bit of heat)
  • Lemon wedges (for serving)

Step-by-Step Recipe

Now that you have all your ingredients ready, let’s dive into making this delicious hash!

Step 1: Prepare the Sweet Potatoes

  • Boil the Sweet Potatoes: Start by placing the diced sweet potatoes in a pot of salted water. Bring to a boil and cook for about 5-7 minutes, or until just tender but not fully cooked. Drain and set aside.
  • Sauté Onions and Peppers: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and bell pepper. Sauté for about 5 minutes, until the onions are translucent and the peppers are tender.

Step 2: Cook the Hash

  • Add the Sweet Potatoes: Add the partially cooked sweet potatoes to the skillet with the onions and peppers. Stir in paprika, garlic powder, salt, and pepper. Cook for another 5-7 minutes, stirring occasionally, until the sweet potatoes are golden brown and cooked through.
  • Cook the Cod: Push the sweet potato mixture to one side of the skillet. In the cleared space, add the remaining 1 tablespoon of olive oil. Add the cod chunks to the skillet and season with salt and pepper. Cook for about 4-5 minutes, turning gently, until the cod is opaque and flakes easily with a fork.
  • Combine and Heat Through: Gently mix the cod with the sweet potato mixture, allowing the flavors to meld together. If you’re adding greens, stir them in at this point and cook until wilted.

Step 3: Serve

  • Plate the Hash: Spoon the cod and sweet potato hash onto plates.
  • Garnish: Sprinkle with fresh parsley for a pop of color. If desired, serve with lemon wedges on the side for an extra burst of brightness.
  • Enjoy: Dive into this hearty, nutritious meal and enjoy every bite!

Nutritional Information

This dish is not only flavorful but also nutritious. Here’s a rough breakdown for one serving (based on a recipe serving 4):

  • Calories: Approximately 350
  • Protein: 28g
  • Carbohydrates: 40g
  • Fiber: 6g
  • Fat: 10g

With a great balance of protein, healthy carbohydrates, and fiber, this hash is a satisfying meal that supports your weight loss efforts.

Tips for Making the Best Cod and Sweet Potato Hash

  • Choosing Fresh Cod: When selecting cod, look for fillets that are firm and have a mild ocean smell. Fresh fish will give the best flavor.
  • Sweet Potato Variations: Feel free to experiment with different types of sweet potatoes, such as purple or Japanese sweet potatoes, for a unique twist.
  • One-Pan Convenience: This recipe can easily be made in one pan, making cleanup a breeze. Just ensure to use a large skillet to accommodate all the ingredients.
  • Make it Ahead: You can prepare the sweet potatoes and chop the vegetables in advance to save time during the week. This dish is also great for meal prep; simply store portions in airtight containers.
  • Add Your Favorite Veggies: Don’t hesitate to include other vegetables you enjoy, such as zucchini, mushrooms, or even corn. The more colorful, the better!

Conclusion

In conclusion, Cod and Sweet Potato Hash is a delightful and nutritious meal that’s perfect for anyone looking to enjoy a hearty dish while staying on track with their weight loss goals.

With its combination of protein-rich cod and fiber-filled sweet potatoes, this recipe offers a satisfying balance that keeps hunger at bay. Whether you’re serving it for breakfast, lunch, or dinner, this hash is sure to impress family and friends alike.

So gather your ingredients, unleash your culinary creativity, and enjoy this vibrant dish that celebrates both flavor and health!