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Cod Served with Zucchini Noodles with Parmesan and Garlic-butter Sauce Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be bland or boring! If you’re on a weight loss journey or just looking to incorporate more nutritious meals into your diet, you’ll absolutely love this recipe for Cod and Zucchini Noodles with Parmesan.

This delightful dish combines succulent cod, fresh zucchini noodles, and a heavenly garlic-butter sauce, all topped off with a generous sprinkling of parmesan.

Not only is it delicious, but it’s also light and satisfying, making it perfect for lunch or dinner.

The Benefits of Choosing Cod

Cod is a fantastic choice when it comes to seafood. It’s not just tasty; it’s packed with nutrients! Here are a few reasons why you should consider incorporating cod into your diet:

  • Low in Calories: A 3-ounce serving of cod contains about 70 calories. This makes it an excellent option for those watching their calorie intake.
  • High in Protein: Cod is rich in protein, providing around 15-20 grams per serving, which can help you feel full and satisfied, promoting weight loss.
  • Rich in Nutrients: Cod is a great source of vitamins B6 and B12, which are essential for energy metabolism and neurological function.

With all these benefits, it’s easy to see why cod is a favorite among health enthusiasts!

Zucchini Noodles: A Healthy Alternative

Zucchini noodles, often referred to as “zoodles,” have taken the culinary world by storm. They are a fantastic low-carb alternative to traditional pasta, making them an excellent choice for anyone looking to reduce their carbohydrate intake.

Here are some reasons to love zoodles:

  • Low in Calories: One medium zucchini has only about 33 calories, making it a light addition to your meals.
  • Packed with Nutrients: Zucchini is high in vitamins A and C and contains essential minerals like potassium and magnesium.
  • High in Fiber: A great source of dietary fiber, zucchini can help keep your digestive system healthy and promote a feeling of fullness.

Combining cod with zucchini noodles not only creates a flavorful dish but also ensures you’re getting a range of nutrients in one meal.

Recipe: Cod and Zucchini Noodles with Parmesan

Now that you’re excited about the benefits of cod and zucchini noodles, let’s dive into the recipe! This dish is simple to prepare and can be made in under 30 minutes—perfect for a weeknight dinner or a weekend treat.

Ingredients

For the Cod:

  • 2 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon paprika
  • 1 lemon (for juice and zest)

For the Zucchini Noodles:

  • 2 medium zucchinis
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • 1/4 cup grated Parmesan cheese
  • Fresh parsley, chopped (for garnish)

For the Garlic-Butter Sauce:

  • 4 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • 1/4 teaspoon red pepper flakes (optional)
  • Juice of 1/2 lemon

Instructions

Step 1: Prepare the Cod

  • Season the Cod: Pat the cod fillets dry with a paper towel. Drizzle with olive oil, then season with salt, pepper, and paprika. Squeeze the juice of half a lemon over the fillets and let them marinate for about 10 minutes.
  • Cook the Cod: In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Once the oil is hot, add the cod fillets and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork. Remove from the skillet and set aside.

Step 2: Make the Zucchini Noodles

  • Spiralize the Zucchini: Using a spiralizer or a vegetable peeler, turn the zucchinis into noodles.
  • Sauté the Zoodles: In the same skillet used for the cod, add 1 tablespoon of olive oil. Once hot, add the minced garlic and sauté for about 30 seconds until fragrant. Add the zucchini noodles, salt, and pepper. Cook for about 3-4 minutes, stirring gently, until just tender but still slightly crisp.
  • Add the Parmesan: Remove the skillet from heat, and sprinkle the grated Parmesan cheese over the zoodles, tossing to combine.

Step 3: Prepare the Garlic-Butter Sauce

Make the Sauce: In a small saucepan, melt the butter over medium heat. Add the minced garlic and red pepper flakes (if using). Cook for 1-2 minutes until the garlic is fragrant but not browned. Remove from heat and stir in the juice of half a lemon.

Step 4: Assemble the Dish

  • Plate the Zoodles: Divide the zucchini noodles among two plates, creating a bed for the cod.
  • Top with Cod: Place the cooked cod fillets on top of the zucchini noodles.
  • Drizzle the Sauce: Generously drizzle the garlic-butter sauce over the cod and zoodles.
  • Garnish: Finish with a sprinkle of lemon zest and fresh parsley for a burst of flavor and color.

Nutritional Information

This dish isn’t just delicious; it’s also a healthy choice! Here’s a rough estimate of the nutritional breakdown per serving:

  • Calories: Approximately 350
  • Protein: 30 grams
  • Carbohydrates: 10 grams
  • Fat: 20 grams
  • Fiber: 3 grams

These numbers can vary based on portion sizes and specific ingredients, but overall, this dish is a smart choice for anyone looking to stay healthy while enjoying a fantastic meal.

Tips for Success

  • Choose Fresh Ingredients: The fresher your ingredients, the better your dish will taste. If possible, buy your cod from a local fish market.
  • Don’t Overcook the Zoodles: Zoodles cook quickly! Make sure to keep them slightly al dente for the best texture.
  • Experiment with Flavors: Feel free to add your favorite herbs and spices to customize the dish. Basil, thyme, or even a touch of dill can complement the flavors beautifully.

Why This Recipe Works for Weight Loss

Incorporating dishes like Cod and Zucchini Noodles with Parmesan into your meal plan can be a game changer for weight loss. Here’s why:

  • Low-Calorie, High-Volume: The zoodles add bulk without adding many calories, helping you feel full.
  • Balanced Nutrition: With lean protein from the cod and fiber from the zucchini, this meal provides the right balance of macronutrients.
  • Satisfaction: The rich flavor of the garlic-butter sauce and the savory parmesan makes this dish satisfying, reducing the likelihood of cravings later on.

Conclusion

Eating healthy doesn’t have to feel like a chore. With recipes like Cod and Zucchini Noodles with Parmesan, you can enjoy delicious meals that support your weight loss goals without sacrificing flavor.

Whether you’re cooking for yourself or entertaining friends, this dish is sure to impress. So why not give it a try?

You might just find a new favorite in your healthy eating repertoire!