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Cod Served with A Smooth Butternut Squash, Sweet Potato and Sage Purée Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

When it comes to healthy eating, finding meals that are both satisfying and nutritious can sometimes feel like an uphill battle. Today, we’re diving into a delightful recipe that perfectly balances flavor, texture, and health benefits: Cod, Sweet Potato, and Butternut Squash Purée.

This dish features tender cod served atop a smooth, creamy purée of sweet potatoes and butternut squash, enhanced with fragrant sage.

Not only is it a treat for your taste buds, but it’s also a fantastic option for anyone looking to shed some pounds without compromising on flavor.

The Nutritional Power of Cod

Cod is a fantastic choice for those aiming to eat healthier. This mild-flavored fish is not only delicious but also packed with nutrients.

A 3-ounce serving of cod contains about 20 grams of protein, making it a great source of lean protein. Eating protein-rich foods can help you feel full longer, reducing the likelihood of snacking between meals.

Furthermore, cod is low in calories—about 70-90 calories per serving—and rich in essential vitamins and minerals, including vitamin B12, phosphorus, and selenium. These nutrients play crucial roles in energy production, bone health, and immune function.

Sweet Potatoes and Butternut Squash: Nature’s Comfort Food

Sweet potatoes and butternut squash are two of nature’s gems. Both are rich in vitamins, minerals, and antioxidants, making them beneficial additions to your diet.

Sweet Potatoes

Sweet potatoes are an excellent source of beta-carotene, a powerful antioxidant that the body converts into vitamin A.

A medium sweet potato (about 5 inches long) contains approximately 112 calories, 4 grams of fiber, and 2 grams of protein.

The fiber in sweet potatoes helps promote satiety, making them a great option for weight loss. Additionally, their natural sweetness makes them a favorite for many.

Butternut Squash

Butternut squash, on the other hand, is equally nutritious. A cup of cooked butternut squash has about 82 calories and is loaded with vitamins A and C, potassium, and magnesium.

These nutrients support a healthy immune system and can help regulate blood pressure. Plus, its creamy texture adds a delightful element to any dish.

Ingredients You’ll Need

To create this delicious Cod, Sweet Potato, and Butternut Squash Purée, gather the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Juice of 1 lemon

For the Purée:

  • 2 medium sweet potatoes, peeled and cubed
  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 tablespoon olive oil
  • 1 teaspoon fresh sage, chopped (or ½ teaspoon dried sage)
  • Salt and pepper to taste
  • ½ cup vegetable or chicken broth (adjust for consistency)
  • Optional: A dollop of Greek yogurt for creaminess

Cooking Instructions

Let’s get into the nitty-gritty of preparing this delicious dish. The steps are simple, and the result is undeniably satisfying.

Step 1: Prepare the Purée

  • Cook the Sweet Potatoes and Butternut Squash: Begin by bringing a large pot of water to a boil. Add the cubed sweet potatoes and butternut squash. Cook for about 15-20 minutes or until they are tender and easily pierced with a fork.
  • Drain and Mash: Once cooked, drain the vegetables and return them to the pot. Add the tablespoon of olive oil, chopped sage, salt, and pepper. Use a potato masher or an immersion blender to purée the mixture until smooth. If it’s too thick, gradually add the broth until you reach your desired consistency. Taste and adjust seasoning as needed.

Step 2: Cook the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Cod: In a small bowl, mix the olive oil, garlic powder, paprika, salt, and pepper. Rub this mixture all over the cod fillets.
  • Bake the Cod: Place the seasoned fillets on a baking sheet lined with parchment paper. Squeeze the juice of one lemon over the fillets. Bake for about 12-15 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 3: Assemble the Dish

To serve, spoon a generous portion of the sweet potato and butternut squash purée onto each plate.

Top with a cod fillet, and if desired, add a dollop of Greek yogurt for extra creaminess. Garnish with additional sage leaves or a sprinkle of paprika for a pop of color.

Nutritional Benefits of This Dish

This Cod, Sweet Potato, and Butternut Squash Purée isn’t just tasty; it’s also packed with health benefits:

  • High in Protein: With cod as the main protein source, you’ll be satiated and energized.
  • Rich in Vitamins: Sweet potatoes and butternut squash provide ample vitamins A and C, supporting your immune system and skin health.
  • Low in Calories: This dish is low in calories, making it ideal for weight loss while still being filling and satisfying.
  • High in Fiber: The combination of sweet potatoes and butternut squash offers a good amount of fiber, which is great for digestion and satiety.

Tips for Success

  • Choosing Fresh Cod: Look for cod fillets that are firm and have a clean, mild smell. Avoid any fish that has an overly fishy odor or appears dull.
  • Perfectly Cooked Purée: Make sure to cook the sweet potatoes and butternut squash until they are very tender for the smoothest purée. Undercooked vegetables will result in a chunky texture.
  • Customize Your Flavors: Feel free to experiment with different herbs and spices. Thyme or rosemary can be great substitutes for sage if you prefer a different flavor profile.

Fun Facts About Cod and Root Vegetables

  • Sustainability: Cod is often considered a sustainable seafood choice, provided it’s sourced from well-managed fisheries. Look for the Marine Stewardship Council (MSC) label when buying.
  • Versatile Ingredients: Sweet potatoes and butternut squash are incredibly versatile. They can be roasted, mashed, or used in soups, making them staples in many kitchens.
  • Colorful Nutrition: The vibrant colors of sweet potatoes and butternut squash indicate their high antioxidant content, which is beneficial for overall health.

Conclusion

Bringing together Cod, Sweet Potato, and Butternut Squash Purée is not just about creating a meal; it’s about embracing a healthy lifestyle that doesn’t skimp on flavor or satisfaction.

This recipe beautifully showcases how wholesome ingredients can come together to create something truly special. Whether you’re looking to lose weight or simply want to enjoy a nourishing dish, this recipe is sure to impress.

So, why not give it a go? Your taste buds—and your waistline—will thank you for this delicious and healthy option!