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Cod Served in A Creamy Sweet Corn and Potato Chowder – A Protein Rich Tasty Weight Loss Recipe

Last Updated on December 11, 2024 by Arif Chowdhury

When it comes to healthy eating, comfort food often gets a bad rap. Many people think that to eat well, they have to give up their favorite hearty dishes. But what if I told you that you could enjoy a creamy, delicious chowder that’s good for you, too?

Enter Cod with Sweet Corn Chowder—a delightful recipe that combines flaky cod with a rich, creamy chowder made from sweet corn and potatoes. This dish not only satisfies your cravings but also supports your weight loss goals.

Let’s dive into the health benefits of the ingredients, how to prepare this scrumptious chowder, and why it’s destined to become a staple in your kitchen.

The Nutritional Benefits of Cod

Cod is a fantastic source of lean protein, making it an excellent choice for anyone looking to maintain a healthy diet. A typical 3-ounce serving of cooked cod contains:

  • 70–90 calories
  • 18 grams of protein
  • 0.5 grams of fat

This low-calorie fish is also rich in essential nutrients, including vitamin B12, which is crucial for energy production and brain health, and selenium, a powerful antioxidant that supports immune function.

Sweet Corn: Nature’s Candy

Sweet corn is not just a delicious addition to summer barbecues; it also packs a nutritional punch.

Here are some impressive stats about sweet corn:

  • Low in calories: One medium ear of corn has about 90 calories.
  • Good source of fiber: Sweet corn provides around 3 grams of dietary fiber, which aids in digestion and promotes a feeling of fullness.

Sweet corn is also high in antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

Additionally, the natural sweetness of corn makes it a fantastic base for a chowder, adding flavor without needing excessive added sugars.

Potatoes: A Versatile Veggie

Potatoes often get a bad reputation, but when prepared healthily, they can be a nutritious addition to your meals.

They’re rich in vitamins C and B6, potassium, and fiber. A medium potato (about 150 grams) contains:

  • 130 calories
  • 3 grams of protein
  • 0.2 grams of fat

Potatoes provide complex carbohydrates that can give you sustained energy, making them a great component in a filling chowder.

Ingredients You’ll Need

To create this delicious Cod with Sweet Corn Chowder, gather the following ingredients:

For the Chowder:

  • 4 cups fresh or frozen sweet corn (about 6 ears if fresh)
  • 2 medium potatoes, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 4 cups low-sodium vegetable or chicken broth
  • 1 cup unsweetened almond milk (or any milk of your choice)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon dried thyme (optional)
  • Fresh parsley, chopped (for garnish)

For the Cod:

  • 4 (6-ounce) cod fillets
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Juice of 1 lemon

Cooking Instructions

Step 1: Prepare the Chowder Base

  • Sauté the Vegetables: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for about 5 minutes, or until translucent. Stir in the minced garlic and cook for an additional minute until fragrant.
  • Add Potatoes and Corn: Add the diced potatoes and sweet corn to the pot. Stir to combine.
  • Pour in the Broth: Add the vegetable or chicken broth and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for about 15-20 minutes, or until the potatoes are tender.

Step 2: Blend the Chowder

  • Blend for Creaminess: Using an immersion blender, blend the chowder until smooth. If you don’t have an immersion blender, carefully transfer half of the chowder to a regular blender, blend until smooth, and return it to the pot. This will create a creamy texture while still leaving some chunks for heartiness.
  • Add Milk and Seasonings: Stir in the almond milk, salt, pepper, and dried thyme (if using). Let the chowder simmer on low heat while you prepare the cod.

Step 3: Cook the Cod

  • Preheat Oven: Preheat your oven to 400°F (200°C).
  • Season Cod: Pat the cod fillets dry with paper towels. Rub each fillet with olive oil, and season with salt, pepper, and lemon juice.
  • Bake the Cod: Place the seasoned cod on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish flakes easily with a fork.

Step 4: Assemble the Dish

  • Serve the Chowder: Ladle the creamy sweet corn chowder into bowls.
  • Top with Cod: Place a baked cod fillet on top of each bowl of chowder.
  • Garnish: Sprinkle with fresh parsley for a pop of color and added flavor.

Step 5: Enjoy!

This chowder is perfect for a cozy dinner or a meal prep option for the week. The combination of flaky cod and creamy sweet corn chowder creates a satisfying dish that’s both hearty and healthy.

Making It Your Own

One of the best things about cooking is the ability to customize recipes to fit your tastes. Here are a few ideas to put your spin on this chowder:

  • Add More Veggies: Consider adding diced bell peppers, carrots, or celery for added nutrition and flavor.
  • Spice It Up: If you enjoy a little heat, add a pinch of cayenne pepper or diced jalapeños to the chowder.
  • Experiment with Herbs: Fresh herbs like dill or basil can add a fresh twist to the chowder.

The Benefits of Cooking at Home

Cooking at home enables you to take control of your diet and make healthier choices. Studies have shown that people who cook at home regularly tend to consume fewer calories and make better food choices.

In fact, research indicates that home-cooked meals can be 200–300 calories lower than restaurant meals, making it a smart option for those looking to manage their weight.

Moreover, preparing meals at home is not just about health; it’s also a fun and rewarding experience. It allows you to connect with your food and experiment with flavors and ingredients that you love.

Storing Leftovers

If you have leftovers, store the chowder and cod separately in airtight containers in the refrigerator. The chowder will last for about 4-5 days, while the cod is best consumed within 2-3 days.

Reheat gently on the stove or in the microwave, adding a splash of broth or milk to the chowder to maintain its creamy texture.

Final Thoughts

Incorporating meals like Cod with Sweet Corn Chowder into your diet can make healthy eating a delightful experience.

This recipe is not only packed with flavor but also offers a variety of nutrients that support your wellness journey.

So, the next time you crave comfort food, don’t hesitate to whip up this creamy chowder.

Its irresistible combination of cod and sweet corn will leave you feeling satisfied and nourished. Enjoy the journey of cooking and savor every delicious bite!