Cliobra

Cod in A Creamy Casserole Topped with Flaky Buttermilk Biscuits Weight Loss Recipe

Last Updated on December 10, 2024 by Arif Chowdhury

When you think of comfort food, what comes to mind? For many, it’s rich casseroles bubbling away in a dish, exuding warmth and satisfaction.

But what if I told you that you could indulge in a creamy, dreamy casserole that’s also a fantastic weight loss recipe? Enter Cod and Buttermilk Biscuit Topping – a dish that combines the flaky goodness of buttermilk biscuits with the delicate flavor of cod in a creamy base.

This recipe is not only delicious but also nutritious, making it a perfect addition to your meal rotation.

The Nutritional Power of Cod

Cod is often lauded for its health benefits. This lean fish is a great source of protein, low in calories, and offers essential nutrients like vitamin B12 and omega-3 fatty acids.

In fact, a 3-ounce serving of cooked cod contains around 90 calories and provides 20 grams of protein, making it an excellent choice for those looking to lose weight while still enjoying flavorful meals.

Research suggests that including more fish in your diet can help reduce the risk of heart disease and support overall wellness.

Why Buttermilk Biscuits?

Buttermilk biscuits are a Southern classic that brings a touch of comfort to any dish. They’re rich and flaky, perfect for soaking up creamy sauces.

However, traditional recipes can be heavy in calories and fats. In this recipe, we’ll lighten them up without sacrificing flavor, allowing you to enjoy them guilt-free.

Did you know that a standard buttermilk biscuit can contain over 200 calories? By making a few smart swaps, we can significantly reduce that number while still keeping them delightful.

Ingredients You’ll Need

To whip up this scrumptious Cod and Buttermilk Biscuit Topping, you’ll need the following ingredients:

For the Casserole:

  • 1 pound cod fillets (fresh or frozen)
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup low-fat milk
  • 1 cup low-sodium chicken broth
  • 2 tablespoons all-purpose flour
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 cup frozen mixed vegetables (peas, carrots, corn)

For the Buttermilk Biscuit Topping:

  • 1 ½ cups whole wheat flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ½ cup low-fat buttermilk
  • 3 tablespoons unsalted butter, cold and cubed

Cooking Instructions

Step 1: Prepare the Cod Casserole

  • Preheat Your Oven: Start by preheating your oven to 375°F (190°C). This ensures that your casserole cooks evenly.
  • Sauté the Aromatics: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Stir in the minced garlic and cook for an additional 1 minute.
  • Make the Sauce: Sprinkle the flour over the onions and garlic, stirring well to create a roux. Gradually add the low-fat milk and chicken broth, whisking continuously until the mixture thickens. This usually takes about 3-5 minutes.
  • Season and Add Veggies: Mix in the thyme, paprika, salt, and pepper. Then, add the frozen mixed vegetables and cod fillets. Gently fold everything together, ensuring the cod is well coated in the sauce.
  • Transfer to Baking Dish: Pour the mixture into a greased 2-quart baking dish, spreading it out evenly.

Step 2: Make the Buttermilk Biscuit Topping

  • Combine Dry Ingredients: In a mixing bowl, whisk together the whole wheat flour, baking powder, and salt.
  • Cut in the Butter: Add the cold, cubed butter to the flour mixture. Use a pastry cutter or your fingers to mix until it resembles coarse crumbs.
  • Add Buttermilk: Pour in the buttermilk and stir until just combined. Be careful not to overmix – we want those flaky layers!

Step 3: Assemble and Bake

  • Top the Casserole: Spoon the biscuit mixture over the cod and vegetable mixture in the baking dish. Spread it out gently to cover as much of the filling as possible.
  • Bake: Place the dish in the preheated oven and bake for 25-30 minutes, or until the biscuits are golden brown and the casserole is bubbling.
  • Cool and Serve: Once baked, allow it to cool for a few minutes before serving. This gives the flavors time to meld beautifully.

Enjoying Your Meal

Serve your Cod and Buttermilk Biscuit Topping warm, perhaps with a side salad for some extra crunch. This dish not only satisfies your cravings for comfort food but also supports your weight loss journey.

By incorporating lean protein and whole grains, you’re making a mindful choice that’s both delicious and nutritious.

Tips for Success

  • Choose Fresh Cod: If possible, opt for fresh cod for the best flavor and texture. If using frozen, make sure to thaw it completely before cooking.
  • Experiment with Vegetables: Feel free to swap out the frozen mixed vegetables for your favorites, such as broccoli, spinach, or bell peppers. This is a great way to sneak in extra nutrients!
  • Make Ahead: This casserole can be assembled a day in advance. Just cover it and keep it in the fridge until you’re ready to bake it.
  • Leftovers: If you have any leftovers, they can be stored in an airtight container in the fridge for up to 3 days. Reheat in the oven for the best results.

The Benefits of Cooking at Home

Cooking at home offers numerous benefits, especially when it comes to health and nutrition. According to a study published by the American Journal of Preventive Medicine, home-cooked meals can lead to better dietary habits and lower caloric intake.

By preparing your meals, you have complete control over the ingredients, portion sizes, and overall nutritional content. It’s a fantastic way to save money and ensure you’re eating wholesome foods.

Final Thoughts

In a world filled with fast food and takeout options, it can be easy to forget the joy of home-cooked meals. This Cod and Buttermilk Biscuit Topping is a wonderful reminder that you can enjoy comforting, satisfying food while still prioritizing your health.

With its creamy base, flaky topping, and nutritious ingredients, this recipe is sure to become a family favorite.

So, gather your ingredients, roll up your sleeves, and get ready to create a meal that’s not just good for you but also warms your heart. After all, good food is meant to be enjoyed, and when it’s as delicious as this, who could resist?