Last Updated on December 10, 2024 by Arif Chowdhury

If you’re on the lookout for a light, nutritious meal that doesn’t skimp on flavor, you’re in for a treat!

Cod and Sweet Pepper Medley is a delicious dish that features flaky cod baked with a colorful assortment of roasted sweet peppers, all drizzled with balsamic vinegar for that perfect touch of tanginess.

This recipe not only tantalizes your taste buds but also supports your weight loss goals. So, let’s dive into the delightful world of this easy-to-make meal!

The Nutritional Benefits of Cod

Cod is a fantastic choice for anyone aiming to eat healthier. This lean fish is packed with protein and low in calories, making it ideal for weight loss.

A typical 3-ounce serving of cooked cod contains about 90 calories and 20 grams of protein. It’s also rich in essential nutrients like vitamin B12, which supports energy levels and brain health, and selenium, an antioxidant that helps protect your cells.

Incorporating more fish into your diet can have significant health benefits. Studies suggest that people who consume fish regularly have a lower risk of heart disease and stroke.

In fact, the American Heart Association recommends eating fish at least twice a week for optimal heart health.

Sweet Peppers: A Colorful Nutritional Powerhouse

Sweet peppers, also known as bell peppers, are not just beautiful to look at; they also pack a nutritional punch!

These vibrant veggies are low in calories—around 24 calories per medium-sized pepper—and are loaded with vitamins A and C.

In fact, one medium red bell pepper provides about 169% of your daily vitamin C needs. This vitamin is crucial for a strong immune system and also helps in the absorption of iron.

Moreover, sweet peppers are high in antioxidants, which can help combat inflammation and reduce the risk of chronic diseases. Their natural sweetness complements the savory cod perfectly, creating a dish that’s as nutritious as it is delicious.

Ingredients You Will Need

To prepare this scrumptious Cod and Sweet Pepper Medley, gather the following ingredients:

For the Cod:

• 1 pound cod fillets (fresh or frozen)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

For the Sweet Pepper Medley:

• 2 red bell peppers, sliced
• 2 yellow bell peppers, sliced
• 1 medium onion, sliced
• 3 tablespoons balsamic vinegar
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme

Optional Garnish:

• Fresh basil or parsley, chopped
• Lemon wedges

Cooking Instructions

Step 1: Preheat Your Oven

Set the Scene: Preheat your oven to 400°F (200°C). A hot oven is essential for roasting the peppers and cod properly, allowing the flavors to develop beautifully.

Step 2: Prepare the Sweet Pepper Medley

• Slice the Veggies: In a large bowl, combine the sliced red and yellow bell peppers and onion. Drizzle with 1 tablespoon of olive oil, balsamic vinegar, oregano, thyme, salt, and pepper. Toss until the vegetables are well coated.
• Roast the Veggies: Spread the sweet pepper medley on a baking sheet lined with parchment paper. Roast in the preheated oven for about 20 minutes, stirring halfway through to ensure even cooking. You want them to be tender and slightly caramelized, bringing out their natural sweetness.

Step 3: Prepare the Cod

• Season the Cod: While the peppers are roasting, pat the cod fillets dry with a paper towel. Drizzle with the remaining 1 tablespoon of olive oil and sprinkle with garlic powder, salt, and pepper.
• Bake the Cod: After the peppers have roasted for about 20 minutes, remove the baking sheet from the oven and make space for the cod. Place the seasoned cod fillets on the baking sheet with the peppers and return to the oven. Bake for an additional 12-15 minutes, or until the cod is cooked through and flakes easily with a fork.

Step 4: Serve and Enjoy

• Plate the Dish: Once everything is cooked, carefully transfer the cod and sweet pepper medley to plates.
• Garnish: For a fresh touch, sprinkle with chopped basil or parsley and serve with lemon wedges to squeeze over the top.

Nutritional Insights

This Cod and Sweet Pepper Medley is more than just a pretty plate—it’s a powerhouse of nutrition. One serving of this dish provides a balanced mix of protein, healthy fats, and plenty of vitamins and minerals. The combination of cod and sweet peppers creates a meal that’s satisfying without being heavy.

With approximately 350-400 calories per serving, this dish is perfect for anyone looking to maintain or lose weight while enjoying a delicious meal.

Additionally, the high protein content helps keep you full longer, reducing the chances of snacking between meals.

Tips for Success

• Choose Fresh Ingredients: Whenever possible, use fresh cod and vibrant, colorful sweet peppers. Fresh ingredients enhance the flavor and nutritional value of your dish.
• Experiment with Flavors: Feel free to add your favorite herbs and spices to the mix. Fresh thyme, rosemary, or even a pinch of red pepper flakes can elevate the flavor profile.
• Make It a Meal: To complete your meal, consider serving this dish with a side salad or whole grains like quinoa or brown rice for added fiber and nutrients.
• Meal Prep: This recipe makes for excellent leftovers! Prepare a larger batch and store it in airtight containers for quick, healthy lunches throughout the week.

The Joy of Cooking at Home

Cooking at home is not just about preparing meals; it’s an opportunity to bond with loved ones and explore new culinary adventures. Plus, studies show that home-cooked meals are generally healthier than their restaurant counterparts.

According to the Harvard School of Public Health, people who cook at home tend to have better dietary habits and lower body mass indexes (BMIs).

Whether you’re a seasoned chef or a kitchen novice, cooking can be a fun and rewarding experience. It allows you to experiment with flavors and create meals that cater to your preferences and dietary needs.

A Dish to Savor

In a world where healthy eating is often perceived as bland and boring, Cod and Sweet Pepper Medley stands out as a vibrant, flavorful option. This recipe not only nourishes your body but also excites your palate with its combination of flaky cod and sweet, roasted peppers.

So, why not give this dish a try? It’s a delightful way to enjoy a nutritious meal that aligns perfectly with your weight loss goals.

Gather your ingredients, invite a friend over, and make cooking an enjoyable occasion. Trust me, once you take the first bite, you’ll know you’ve made a meal worth celebrating!