Cliobra

Cod Served with A Protein Rich Walnut and Cranberry Glaze Weight Loss Recipe

Last Updated on December 14, 2024 by Arif Chowdhury

When it comes to healthy eating, many people think they have to sacrifice flavor for nutrition.

Well, let me tell you, that’s simply not true! Today, we’re diving into a delightful dish that combines the delicate taste of cod with a rich walnut and cranberry glaze.

This Cod with Walnut-Cranberry Sauce isn’t just a feast for the taste buds; it’s a fantastic weight loss recipe, packed with nutrients and bursting with flavor. Let’s explore this culinary gem and discover how to whip it up in your kitchen!

The Nutritional Benefits of Cod

Before we delve into the recipe, let’s take a moment to appreciate cod itself. This fish is not only delicious but also incredibly nutritious. Cod is low in calories and high in protein, making it an ideal choice for anyone looking to shed a few pounds.

In fact, a 3-ounce serving of cooked cod contains about 70 calories and a whopping 20 grams of protein! That’s a protein-to-calorie ratio that can’t be beaten.

Moreover, cod is rich in omega-3 fatty acids, which are known for their heart-healthy benefits.

Studies show that diets high in omega-3s can reduce the risk of heart disease by about 30%. Not to mention, cod is an excellent source of B vitamins, particularly B12, which is essential for energy production and maintaining a healthy nervous system.

Why Walnut-Cranberry Sauce?

Now, let’s talk about the star of the show: the walnut-cranberry sauce. This sauce not only elevates the flavors of the cod but also adds a delightful crunch and a hint of sweetness.

Walnuts are a powerhouse of nutrition, boasting high levels of healthy fats, protein, and antioxidants.

In fact, research indicates that including nuts in your diet can aid in weight management, with one study showing that nut consumption was associated with a 24% lower risk of weight gain over time.

Cranberries, on the other hand, are packed with vitamins and minerals, and they offer a wealth of health benefits.

They are particularly known for their antioxidant properties, which can help combat inflammation and promote overall health. Plus, they add a lovely tartness that perfectly balances the richness of the walnuts.

Ingredients You’ll Need

To make this delightful Cod with Walnut-Cranberry Sauce, gather the following ingredients:

For the Cod:

  • 4 cod fillets (approximately 6 ounces each)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 lemon, juiced
  • Fresh parsley for garnish

For the Walnut-Cranberry Sauce:

  • 1 cup walnuts, chopped
  • 1 cup fresh or dried cranberries
  • 1/2 cup honey or maple syrup
  • 1/2 cup water
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 tablespoon balsamic vinegar
  • Pinch of salt

Step-by-Step Instructions

Preparing the Cod

  • Preheat Your Oven: Start by preheating your oven to 400°F (200°C). This ensures a perfect cooking environment for your cod.
  • Season the Fillets: While the oven heats up, take your cod fillets and season them generously with salt and pepper. Drizzle the olive oil over the fillets and squeeze half of the lemon juice on top for added flavor.
  • Bake the Cod: Place the seasoned fillets in a baking dish and bake for about 15-20 minutes, or until the fish flakes easily with a fork. The internal temperature should reach 145°F (63°C). While the cod is baking, you can prepare the sauce.

Making the Walnut-Cranberry Sauce

  • Combine Ingredients: In a medium saucepan, combine the chopped walnuts, cranberries, honey (or maple syrup), water, cinnamon, vanilla extract, balsamic vinegar, and a pinch of salt.
  • Cook the Sauce: Bring the mixture to a boil over medium heat. Once boiling, reduce the heat to low and let it simmer for about 10-15 minutes, stirring occasionally. The sauce should thicken and the cranberries will plump up. If it gets too thick, you can add a little more water to reach your desired consistency.
  • Taste and Adjust: After simmering, taste the sauce and adjust the sweetness if needed. If you prefer a bit more tartness, feel free to add a splash more of balsamic vinegar or a squeeze of lemon juice.

Bringing It All Together

  • Plate the Cod: Once the cod is done baking, carefully remove it from the oven. Place a fillet on each plate.
  • Top with Sauce: Generously spoon the walnut-cranberry sauce over each fillet. The contrast of flavors and textures will make your taste buds sing!
  • Garnish and Serve: Finish by garnishing with fresh parsley and a wedge of lemon on the side. Serve this delicious dish warm and watch your guests dig in!

Serving Suggestions

This dish pairs wonderfully with a variety of sides. Here are a few ideas to complement your Cod with Walnut-Cranberry Sauce:

  • Quinoa Salad: A light quinoa salad with cherry tomatoes, cucumber, and a lemon vinaigrette makes for a refreshing side.
  • Roasted Vegetables: Seasonal roasted veggies like Brussels sprouts, carrots, and asparagus add color and nutrition to your plate.
  • Cauliflower Rice: For a low-carb option, serve it over cauliflower rice. This not only keeps the dish light but also adds a nice texture.

Storing Leftovers

If you’re lucky enough to have leftovers, store them in an airtight container in the refrigerator.

The cod can be kept for up to 2 days, while the walnut-cranberry sauce will last up to a week. Just be sure to reheat the cod gently in the oven to maintain its texture.

Conclusion

Incorporating healthy meals into your diet doesn’t have to be boring, and this Cod with Walnut-Cranberry Sauce recipe is proof of that.

With its unique blend of flavors and textures, this dish is not only a delight to eat but also a boon for your health.

So, the next time you’re looking for a healthy, satisfying meal, give this recipe a try, and watch how it transforms your dinner table into a gourmet experience!