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Cod and Roasted Tomato Jam – A Sweet and Tangy Protein Rich Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

In the quest for healthy eating, finding satisfying dishes that don’t leave you feeling deprived can be a challenge.

Enter Cod and Roasted Tomato Jam—a delightful creation that combines flaky cod with a sweet and tangy roasted tomato and onion jam. This recipe not only tantalizes the taste buds but also aligns beautifully with your weight loss goals.

Let’s dive into the nutritional benefits, the step-by-step preparation, and some interesting facts that make this dish a must-try!

The Nutritional Benefits of Cod

Cod is a fantastic choice for those looking to maintain a healthy diet. Here are a few reasons why cod deserves a regular spot on your menu:

  • Low in Calories: A typical 3-ounce serving of cod contains around 70-90 calories. This makes it an excellent protein source for those mindful of their caloric intake. According to the American Journal of Clinical Nutrition, incorporating lean proteins like cod can help enhance feelings of fullness, making it easier to stick to your dietary goals.
  • High in Protein: Cod is packed with approximately 20 grams of protein per serving. Protein is vital for muscle repair and growth and helps keep you feeling satiated. Research from the Journal of Nutrition suggests that higher protein intake can promote better weight management by reducing hunger and cravings.
  • Rich in Nutrients: Cod is loaded with essential nutrients, including B vitamins, particularly B12, which is crucial for energy production and brain health. It also contains selenium, an important mineral that supports immune function and metabolism.

The Allure of Roasted Tomato Jam

Now, let’s talk about the star of the dish—the roasted tomato and onion jam. This sweet and tangy topping not only adds flavor but also brings several health benefits:

  • Tomatoes: These vibrant fruits are rich in vitamins C and K, potassium, and folate. They are also packed with antioxidants like lycopene, which has been linked to various health benefits, including reduced risk of heart disease. A study published in the American Journal of Clinical Nutrition found that increasing tomato consumption can have a positive impact on heart health.
  • Onions: Onions are more than just a flavor enhancer; they’re also nutrient-dense. They contain antioxidants and compounds that may help reduce inflammation and lower the risk of chronic diseases. Interestingly, a study in the Journal of Agricultural and Food Chemistry highlighted that onions could help improve heart health by lowering cholesterol levels.

Ingredients You’ll Need

To create this delectable Cod and Roasted Tomato Jam, gather the following ingredients:

For the Cod

  • 4 pieces of fresh cod fillets (about 6 ounces each)
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • Juice of 1 lemon

For the Roasted Tomato Jam

  • 2 cups cherry tomatoes, halved
  • 1 medium onion, thinly sliced
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey or maple syrup (optional, for added sweetness)
  • Salt and pepper, to taste
  • Fresh basil or parsley for garnish (optional)

The Cooking Process

Ready to create this mouthwatering dish? Let’s walk through the steps to prepare your Cod and Roasted Tomato Jam:

Step 1: Prepare the Roasted Tomato Jam

  • Preheat the Oven: Start by preheating your oven to 400°F (200°C). This ensures that your tomatoes roast perfectly.
  • Mix the Ingredients: In a large mixing bowl, combine the halved cherry tomatoes and sliced onion. Drizzle with olive oil, balsamic vinegar, honey (if using), salt, and pepper. Toss until everything is well coated.
  • Roast the Tomatoes: Spread the tomato and onion mixture evenly on a baking sheet lined with parchment paper. Roast in the preheated oven for about 20-25 minutes, or until the tomatoes are soft and caramelized. Stir halfway through to ensure even cooking.

Step 2: Cook the Cod

  • Season the Cod: While the tomatoes are roasting, pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and a squeeze of lemon juice.
  • Pan-Sear the Cod: In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat. Once the oil is hot, add the cod fillets. Cook for about 4-5 minutes on one side until golden brown. Carefully flip the fillets and cook for another 3-4 minutes, or until the fish flakes easily with a fork.

Step 3: Assemble and Serve

  • Plate the Dish: Place a generous spoonful of roasted tomato jam on each plate, creating a vibrant base.
  • Add the Cod: Top each plate with a piece of the perfectly cooked cod.
  • Garnish: For a finishing touch, sprinkle with fresh basil or parsley, and drizzle with a little extra balsamic vinegar if desired.
  • Serve: Enjoy your beautifully plated dish with a side of steamed vegetables or a fresh salad for a complete meal.

Why This Recipe Works for Weight Loss

You might wonder why Cod and Roasted Tomato Jam is an excellent addition to your weight loss menu. Here’s why:

  • Balanced Nutrition: This dish combines lean protein from the cod with nutrient-dense vegetables, creating a well-rounded meal that satisfies without excessive calories.
  • Flavorful and Satisfying: The sweet and tangy roasted tomato jam elevates the simple cod, making the dish feel indulgent while still being healthy. When food tastes good, you’re more likely to enjoy eating healthy.
  • Quick and Easy: This recipe can be on your table in under 30 minutes, making it perfect for busy weeknights when you want a nutritious meal without spending hours in the kitchen.

Fun Facts About Cod and Tomatoes

  • Culinary History of Cod: Cod has been a staple food for centuries, particularly in coastal regions. Its preservation methods, like salting and drying, made it an essential resource for sailors on long voyages.
  • Tomatoes in History: Initially, tomatoes were thought to be toxic and were grown as ornamental plants in Europe. It wasn’t until the 18th century that they became a popular food item.
  • Sustainability of Cod: When purchasing cod, look for sustainably sourced options. Many fisheries now follow responsible practices to ensure that cod populations remain healthy for future generations.

A Wholesome Delight Awaits

Finding healthy meals that excite your palate can be a delightful journey, and Cod and Roasted Tomato Jam is a perfect example of this.

With its vibrant flavors and rich nutritional profile, this dish is not only good for you but also incredibly satisfying.

So, next time you’re in the kitchen, give this recipe a try. You’ll discover that healthy eating can be both enjoyable and fulfilling!