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Cod Served on A Bed of Fresh Pea and Mint Purée – An Easy and Quick Weight Loss Recipe

Last Updated on December 14, 2024 by Arif Chowdhury

If you’re on the hunt for a delicious, healthy dinner option that’s sure to impress, look no further! Cod and Pea-Mint Purée is not just a feast for the eyes; it’s also a powerhouse of nutrition that supports your weight loss goals.

This dish combines the tender flakiness of cod with the vibrant flavors of fresh peas and mint, creating a refreshing and satisfying meal.

Let’s explore why this dish deserves a place on your dinner table and how to prepare it step by step.

Why Choose Cod?

Cod is a fantastic choice for anyone looking to maintain a healthy lifestyle. Here are a few compelling reasons to add this fish to your menu:

Nutritional Benefits of Cod

  • High in Protein: A 3-ounce serving of cod provides about 20 grams of protein, making it an excellent choice for muscle repair and growth. This high protein content can help you feel fuller for longer, which is beneficial when trying to manage your weight.
  • Low in Calories: Cod is low in calories—approximately 90 calories per 3-ounce serving. This makes it easy to enjoy a satisfying meal without exceeding your daily caloric goals.
  • Rich in Omega-3 Fatty Acids: While not as fatty as salmon, cod still contains omega-3 fatty acids, which are crucial for heart health. Research shows that diets rich in omega-3s can lower the risk of heart disease by as much as 30%.
  • Packed with Vitamins: Cod is a good source of vitamins B6 and B12, both of which play vital roles in energy production and the nervous system.

The Vibrant Pea-Mint Purée

Now, let’s turn our attention to the star of the show: the pea-mint purée. This bright green sauce not only adds a pop of color to your plate but also brings an array of nutritional benefits.

Nutritional Punch of Peas and Mint

  • Peas: Packed with protein, fiber, and essential vitamins like vitamin K, peas are a fantastic addition to any meal. Just one cup of peas contains about 8 grams of protein and 9 grams of fiber, which can aid in digestion and help keep you feeling full.
  • Mint: This aromatic herb not only enhances the flavor of dishes but also offers digestive benefits. Mint has been shown to help soothe the stomach and improve digestion, making it a great complement to rich foods.

Ingredients You’ll Need

This recipe serves four and takes about 30 minutes from start to finish. Here’s what you’ll need:

For the Cod:

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

For the Pea-Mint Purée:

  • 2 cups fresh or frozen peas
  • 1 cup vegetable broth (or chicken broth)
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/4 cup fresh mint leaves
  • Salt and pepper, to taste
  • Optional: a squeeze of lemon juice for brightness

Step-by-Step Cooking Instructions

Step 1: Prepare the Pea-Mint Purée

  • Sauté the Aromatics: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until softened. Then add the minced garlic and cook for an additional minute until fragrant.
  • Cook the Peas: Add the peas and vegetable broth to the saucepan. Bring the mixture to a simmer and cook for about 5 minutes (if using fresh peas) or 3 minutes (if using frozen peas) until the peas are tender.
  • Blend the Purée: Remove the saucepan from heat and add the fresh mint leaves. Using an immersion blender or a regular blender, purée the mixture until smooth. If it’s too thick, add a bit more broth until you reach your desired consistency.
  • Season: Taste the purée and season with salt, pepper, and a squeeze of lemon juice for extra brightness. Set aside and keep warm.

Step 2: Cook the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C). This temperature will ensure that your cod cooks evenly and retains its moisture.
  • Season the Cod: Place the cod fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, season with salt and pepper, and squeeze fresh lemon juice over the top.
  • Bake the Cod: Bake in the preheated oven for about 12-15 minutes, or until the cod is opaque and flakes easily with a fork. The cooking time may vary slightly depending on the thickness of the fillets.

Step 3: Assemble and Serve

  • Plate the Dish: To serve, spoon a generous amount of pea-mint purée onto each plate, creating a bed for the cod.
  • Add the Cod: Place a cod fillet on top of the purée and garnish with additional mint leaves or a lemon wedge for a fresh touch.
  • Enjoy: This dish pairs beautifully with a light salad or steamed vegetables, making for a well-rounded meal.

Tips for Success

  • Fresh vs. Frozen Peas: While fresh peas are delightful, frozen peas are often picked at peak ripeness and can be just as nutritious. Both options work well in this recipe!
  • Don’t Overcook the Cod: Keep a close eye on the cod as it bakes. Overcooking can lead to dry fish. It should be moist and flaky when done.
  • Customize Your Purée: Feel free to add other herbs, like basil or cilantro, to the pea purée for a different flavor profile.

Nutritional Breakdown

This Cod and Pea-Mint Purée dish is not just flavorful but also nutritionally balanced. Here’s an estimated breakdown of the nutritional values per serving:

  • Calories: Approximately 300 calories
  • Protein: 25 grams
  • Fat: 12 grams (mostly from olive oil)
  • Carbohydrates: 20 grams
  • Fiber: 5 grams

Incorporating meals like this into your weekly routine can support your weight loss journey. Studies have shown that high-protein meals can increase satiety and reduce overall calorie intake throughout the day.

Creative Variations

Feeling adventurous? Here are a few ways to switch up this dish:

  • Add a Crunch: Top the cod with toasted pine nuts or slivered almonds for added texture.
  • Try Different Fish: While cod is a perfect choice, you can easily substitute with other white fish like haddock or tilapia.
  • Herb Variations: Experiment with different herbs in the purée. Dill or parsley could add a unique twist.

A Meal You’ll Love

Cooking should be a joyful experience, and this Cod and Pea-Mint Purée recipe embodies that joy. It’s simple, healthy, and bursting with flavor.

Whether you’re preparing dinner for family or impressing friends, this dish is bound to be a hit. Plus, knowing that you’re nourishing your body while enjoying a delicious meal makes every bite even more satisfying.

So, gather your ingredients, roll up your sleeves, and get ready to create a dish that’s as delightful to eat as it is to prepare. Your culinary adventure awaits!