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Cod Served with Sautéed Broccoli Rabe and A Creamy White Bean Puree Weight Loss Recipe

Last Updated on December 16, 2024 by Arif Chowdhury

Are you on the lookout for a delicious dish that fits perfectly into your weight loss journey This recipe for Cod with Broccoli Rabe and White Bean Puree is not only a feast for your taste buds but also a powerhouse of nutrition.

Packed with protein, fiber, and a burst of flavors, this meal will keep you satisfied without weighing you down.

Let’s dive into the culinary delight that is sure to become a staple in your healthy eating repertoire.

Why Cod is a Great Choice for Weight Loss

When it comes to fish, cod often takes the spotlight, and for good reason! This lean protein is low in calories—approximately 70 calories per 3-ounce serving—making it an excellent choice for those watching their weight.

Additionally, cod is rich in nutrients like vitamin B12, which is essential for energy production, and selenium, known for its antioxidant properties.

Incorporating cod into your meals can help you feel fuller longer, which is a key component in managing cravings and reducing overeating.

The Benefits of Broccoli Rabe

Next up is broccoli rabe, a leafy green that is often overshadowed by its more popular relatives, like broccoli or spinach.

This vegetable is not only delicious but also packed with nutrients. In fact, a cup of cooked broccoli rabe contains around 180% of your daily vitamin K needs and provides a hearty dose of vitamins A and C. Plus, it’s rich in fiber, which helps with digestion and keeps you feeling full.

Statistics show that increasing your intake of leafy greens can substantially aid in weight loss.

A study published in the Journal of Nutrition found that individuals who consumed higher amounts of leafy greens lost an average of 1.5 pounds over six months compared to those who did not. So, let’s give broccoli rabe the recognition it deserves!

Creamy White Bean Puree: A Healthy Alternative

Now, let’s talk about the creamy white bean puree. This velvety sauce is made from white beans, which are not only delicious but also incredibly nutritious.

Beans are a fantastic source of plant-based protein and fiber, making them a great alternative to cream-based sauces. One cup of white beans contains about 15 grams of protein and 13 grams of fiber, both of which contribute to satiety and help in weight management.

Putting It All Together: The Recipe

Now that we’ve covered the health benefits of our main ingredients, let’s get to the fun part: the recipe!

Here’s how to prepare Cod with Broccoli Rabe and White Bean Puree.

Ingredients

For the Cod:

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

For the Broccoli Rabe:

  • 1 bunch of broccoli rabe, trimmed and chopped
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Red pepper flakes (optional)
  • Salt to taste

For the White Bean Puree:

  • 1 can (15 ounces) of white beans (cannellini or navy), drained and rinsed
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Water or vegetable broth as needed for consistency

Instructions

Step 1: Prepare the White Bean Puree

  • In a skillet over medium heat, add 1 tablespoon of olive oil and sauté the minced garlic until fragrant (about 1 minute).
  • In a blender or food processor, combine the sautéed garlic, white beans, lemon juice, and remaining olive oil. Blend until smooth, adding water or vegetable broth as needed to achieve a creamy consistency. Season with salt and pepper to taste. Set aside.

Step 2: Sauté the Broccoli Rabe

  • In the same skillet, add another tablespoon of olive oil over medium heat.
  • Add the chopped broccoli rabe and sauté for about 5-7 minutes until it becomes tender but still bright green.
  • Stir in the minced garlic and red pepper flakes (if using), cooking for an additional 2 minutes. Season with salt and remove from heat.

Step 3: Cook the Cod

  • In a separate skillet, heat 2 tablespoons of olive oil over medium-high heat.
  • Season the cod fillets with salt, pepper, lemon juice, and lemon zest.
  • Place the fillets in the hot skillet and cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork.

Step 4: Assemble the Dish

  • On each plate, spoon a generous amount of the white bean puree.
  • Top with the sautéed broccoli rabe and place the cooked cod fillet on top.
  • Drizzle with additional olive oil and a squeeze of lemon juice if desired. Enjoy!

Nutritional Information

This dish is not only delicious but also nutritious. Here’s a quick breakdown of the estimated nutritional information per serving (based on four servings):

  • Calories: 350
  • Protein: 32g
  • Fat: 15g
  • Carbohydrates: 30g
  • Fiber: 8g

As you can see, this meal is well-balanced and fits perfectly into a healthy, weight-conscious diet.

Embrace the Healthy Lifestyle

Incorporating dishes like Cod with Broccoli Rabe and White Bean Puree into your meal plan can make your weight loss journey enjoyable and sustainable.

Not only does this recipe provide essential nutrients, but it also brings a wonderful mix of flavors and textures that will keep your palate excited. Plus, the bright green of the broccoli rabe and the creamy white bean puree create a stunning presentation that’s sure to impress at your dinner table.

So, the next time you’re looking for a healthy meal option, remember this recipe.

Not only is it easy to prepare, but it’s also a delightful way to nourish your body and satisfy your taste buds. Happy cooking!