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Cod Paired with Caramelized, Maple-glazed Brussels Sprouts – A Nutritious Weight Loss Recipe

Last Updated on December 12, 2024 by Arif Chowdhury

Eating healthy can often feel like a chore, especially when you’re trying to balance flavor and nutrition. But here’s the good news: you don’t have to sacrifice taste to enjoy a wholesome meal!

Today, we’re diving into a delightful recipe that combines flaky cod with sweet, caramelized maple-glazed Brussels sprouts. This dish is not only visually appealing but also packed with nutrients, making it a fantastic addition to your weight loss meal plan.

Let’s explore the health benefits of the ingredients, walk through the cooking process, and discover why this recipe deserves a spot in your kitchen.

The Nutritional Benefits of Cod

Cod is a lean fish that is both tasty and nutritious. With its mild flavor and flaky texture, it’s a favorite for many. Here are some impressive stats about cod:

  • Low in calories: A 3-ounce serving of cooked cod contains approximately 70–90 calories.
  • High in protein: That same serving provides around 18 grams of protein.

This high protein content helps keep you satiated, which can aid in weight loss by reducing the likelihood of snacking between meals.

Additionally, cod is an excellent source of essential nutrients, including vitamin B12, which is important for brain health, and selenium, an antioxidant that protects your cells from damage.

The Power of Brussels Sprouts

Brussels sprouts are often overlooked but are a powerhouse of nutrition. These little green gems are part of the cruciferous vegetable family and come with numerous health benefits:

  • Low in calories: One cup of cooked Brussels sprouts contains about 38 calories.
  • High in fiber: That same serving provides 4 grams of fiber, which is crucial for digestive health.

Furthermore, Brussels sprouts are rich in vitamins C and K. Vitamin C is vital for a healthy immune system, while vitamin K plays a significant role in bone health and blood clotting.

The combination of nutrients in Brussels sprouts makes them an excellent choice for anyone looking to eat healthily.

The Sweetness of Maple Syrup

Adding a touch of sweetness to your dishes can enhance flavors and make vegetables more appealing.

Maple syrup, when used in moderation, can be a great way to add a natural sweetness without resorting to refined sugars. Here’s why maple syrup is a good choice:

  • Antioxidant properties: Pure maple syrup contains antioxidants that can help reduce inflammation.
  • Mineral content: It provides essential minerals like manganese, zinc, and calcium.

Using maple syrup to glaze Brussels sprouts not only adds a delightful sweetness but also complements the savory qualities of the cod, creating a well-balanced dish.

Ingredients You’ll Need

To make this delicious Cod with Maple-Glazed Brussels Sprouts, gather the following ingredients:

For the Cod:

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

For the Maple-Glazed Brussels Sprouts:

  • 1 pound Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • 2 tablespoons pure maple syrup
  • Salt and pepper to taste
  • 1/2 teaspoon garlic powder (optional)
  • 1/4 cup chopped walnuts (optional, for added crunch)

Cooking Instructions

Step 1: Prepare the Brussels Sprouts

  • Preheat Oven: Preheat your oven to 400°F (200°C).
  • Season the Brussels Sprouts: In a large bowl, toss the halved Brussels sprouts with olive oil, maple syrup, salt, pepper, and garlic powder (if using) until they are well coated.
  • Roast: Spread the Brussels sprouts in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for about 20-25 minutes, or until they are golden brown and caramelized, tossing halfway through for even cooking.

Step 2: Cook the Cod

  • Season the Cod: While the Brussels sprouts are roasting, pat the cod fillets dry with paper towels. Rub each fillet with olive oil, and season with salt, pepper, and lemon juice.
  • Cook the Cod: Heat a non-stick skillet over medium-high heat. Add a little olive oil, then place the seasoned cod fillets in the pan. Cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets.

Step 3: Assemble the Dish

  • Plate the Brussels Sprouts: Once the Brussels sprouts are roasted, remove them from the oven and let them cool slightly.
  • Serve the Cod: Place each cod fillet on a serving plate.
  • Top with Brussels Sprouts: Spoon the maple-glazed Brussels sprouts over the cod fillets.
  • Optional Garnish: If desired, sprinkle chopped walnuts on top for added texture and flavor.

Step 4: Enjoy!

This dish is perfect for a weeknight dinner or a special occasion. The combination of flaky cod and sweet, caramelized Brussels sprouts creates a satisfying and nutritious meal.

Making It Your Own

One of the joys of cooking is the ability to customize recipes to suit your taste. Here are a few ideas to put your spin on this dish:

  • Add Other Vegetables: Feel free to mix in other veggies like carrots, parsnips, or sweet potatoes for more variety.
  • Spice It Up: If you enjoy a little heat, add a pinch of red pepper flakes to the Brussels sprouts for a spicy kick.
  • Herb Infusion: Fresh herbs like thyme or rosemary can add a lovely aroma and flavor to the dish.

The Benefits of Cooking at Home

Cooking at home is not just about saving money; it’s also a great way to control the ingredients and make healthier choices.

Studies have shown that individuals who cook at home tend to consume fewer calories and make better dietary choices. In fact, home-cooked meals can be 200-300 calories lower than their restaurant counterparts.

Additionally, cooking can be a fun and rewarding activity. It allows you to experiment with new recipes, improve your culinary skills, and even bond with family and friends while preparing meals together.

Storing Leftovers

If you have any leftovers, store the cod and Brussels sprouts in separate airtight containers in the refrigerator.

The cod is best consumed within 2-3 days, while the Brussels sprouts can last for about 4-5 days. Reheat gently in the microwave or on the stovetop, ensuring the cod remains moist and the Brussels sprouts retain their texture.

Final Thoughts

Incorporating dishes like Cod with Maple-Glazed Brussels Sprouts into your weekly meal plan can make healthy eating enjoyable and exciting.

This recipe not only provides an explosion of flavors but also offers a wealth of nutrients that support your overall wellness.

So, the next time you’re in search of a nutritious and delicious meal, give this recipe a try. With its beautiful presentation and delightful taste, it’s sure to become a favorite in your home. Happy cooking!