Last Updated on December 11, 2024 by Arif Chowdhury
When you’re trying to eat healthier, creamy pasta dishes are often the first to be sidelined. But what if you could enjoy the luscious flavors of Alfredo sauce guilt-free?
Introducing Cod and Spaghetti Squash Alfredo—a dish that marries flaky, lean cod with a creamy spaghetti squash Alfredo, delivering indulgence without the extra calories.
This recipe is perfect for anyone seeking a satisfying, low-carb meal that’s rich in protein and flavor. Whether you’re following a weight-loss plan, a low-carb diet, or simply looking for a nourishing dinner, this dish is bound to become a staple in your kitchen.
Let’s explore what makes this recipe special and how to create it in your own home.
Why Cod and Spaghetti Squash Alfredo is a Weight-Loss Winner
Cod: High Protein, Low Calories
Cod is a fantastic choice for weight loss and healthy eating.
- A 3-ounce serving contains 20 grams of protein and just 90 calories, making it a lean yet filling protein source.
- High-protein meals have been shown to boost metabolism and increase satiety. In fact, protein can help you burn an extra 80–100 calories per day through thermogenesis.
Spaghetti Squash: A Low-Carb Pasta Alternative
Spaghetti squash is a nutritional powerhouse that’s perfect for anyone cutting carbs.
- A 1-cup serving of cooked spaghetti squash contains only 40 calories and 10 grams of carbs, compared to traditional pasta’s 200 calories and 40 grams of carbs per cup.
- It’s also rich in Vitamin A, potassium, and fiber, which aid in digestion and help you stay full longer.
Alfredo Sauce: A Guilt-Free Version
Traditional Alfredo sauce is often loaded with heavy cream and butter. In this recipe, we use healthier substitutes like Greek yogurt or cashews to achieve the same creamy consistency without the excess fat.
Recipe: Cod and Spaghetti Squash Alfredo
Ingredients
Serves 2
For the Cod:
- 2 cod fillets (5 ounces each)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
- Lemon wedges, for garnish
For the Spaghetti Squash Alfredo:
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- 3 garlic cloves, minced
- ½ cup low-fat milk or unsweetened almond milk
- ½ cup grated Parmesan cheese
- ¼ cup Greek yogurt (or use cashew cream for a dairy-free option)
- ¼ teaspoon nutmeg
- Salt and black pepper, to taste
- Fresh parsley, chopped, for garnish
Instructions
1. Prepare the Spaghetti Squash
- Preheat your oven to 400°F (200°C).
- Slice the spaghetti squash in half lengthwise and scoop out the seeds. Brush the inside with olive oil and season with salt and pepper.
- Place the squash cut-side down on a baking sheet and roast for 35-40 minutes, or until tender.
- Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Set aside.
2. Cook the Cod
- While the squash is roasting, prepare the cod. Pat the fillets dry and season with garlic powder, smoked paprika, salt, and pepper.
- Heat olive oil in a skillet over medium-high heat. Sear the cod for 3-4 minutes per side, or until golden and cooked through. Remove from heat and cover to keep warm.
3. Make the Alfredo Sauce
- In a skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
- Stir in milk and bring to a gentle simmer. Whisk in Parmesan cheese until melted and smooth.
- Reduce the heat to low and stir in Greek yogurt (or cashew cream), nutmeg, salt, and pepper. Simmer for another 2-3 minutes, adjusting seasoning to taste.
4. Combine and Serve
- Toss the spaghetti squash strands with the Alfredo sauce until well coated. Divide the squash Alfredo between two plates.
- Place a cooked cod fillet on top of each plate and garnish with fresh parsley and a squeeze of lemon juice.
Nutritional Breakdown
Here’s what you can expect per serving:
- Calories: 320
- Protein: 28 grams
- Fat: 10 grams
- Carbohydrates: 20 grams
- Fiber: 4 grams
This meal delivers the perfect mix of protein, healthy fats, and fiber, keeping you full while staying light on calories.
Why You’ll Love This Recipe
1. It Feels Indulgent
The creamy Alfredo sauce paired with the delicate cod and spaghetti squash creates a restaurant-quality dish that feels luxurious but is deceptively healthy.
2. Quick and Simple
With a total prep and cooking time of around 50 minutes, this dish is perfect for busy weeknights or when you’re craving comfort food without the guilt.
3. Versatile and Customizable
- Add vegetables: Stir in steamed broccoli, spinach, or mushrooms for extra nutrients.
- Switch proteins: Use salmon, shrimp, or chicken if you don’t have cod on hand.
- Dairy-free option: Use nutritional yeast and cashew cream in the Alfredo sauce for a vegan twist.
Health Benefits of Balanced Meals
Balanced meals like this one support weight loss and overall health.
- Protein: Builds muscle and keeps you satisfied.
- Fiber: Supports digestion and helps regulate blood sugar levels.
- Healthy fats: Promote nutrient absorption and long-lasting energy.
Did you know that people who eat balanced meals are 32% less likely to experience cravings for unhealthy snacks compared to those who eat highly processed foods?
Tips for Success
- Cooking Spaghetti Squash: Avoid overcooking, as it can become mushy. You want the strands to have a bit of bite, like al dente pasta.
- Making Creamy Sauce: Be patient when whisking the Parmesan and yogurt into the sauce to avoid curdling.
- Don’t Overcook Cod: Keep an eye on the fish while searing—it’s ready when it flakes easily with a fork.
Conclusion
Healthy eating doesn’t mean you have to give up creamy, comforting dishes. This Cod and Spaghetti Squash Alfredo proves that you can enjoy a rich, flavorful meal while staying on track with your weight-loss goals.
With its lean protein, low-carb base, and lighter Alfredo sauce, this dish is indulgence redefined.
So, the next time you’re craving something hearty but healthy, give this recipe a try. It’s quick, easy, and satisfying in every way. Who knew weight-loss meals could taste this good?