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Cod Served with Roasted Potatoes Drizzled in A Lemon-herb Garlic Butter Sauce Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

If you’re on the hunt for a meal that’s both delicious and healthy! Cod with Lemon-Herb Garlic Butter Potatoes is a delightful dish that combines flaky cod with roasted potatoes drizzled in a zesty lemon-herb garlic butter sauce.

This recipe is perfect for anyone eager to keep their weight loss goals on track while enjoying a satisfying, flavorful dinner.

Let’s dive into the details of this mouthwatering meal that will leave you feeling full and happy!

Why Choose Cod?

Cod is an excellent fish choice for health-conscious eaters. This mild, flaky fish is not only versatile but also low in calories and high in protein, making it a favorite for those looking to lose weight.

A typical 3-ounce serving of cod contains around 70-90 calories and delivers approximately 15-20 grams of protein. This means you can enjoy a hearty portion without feeling guilty!

Nutritional Benefits of Cod

  • High in Protein: Cod is a fantastic source of lean protein, essential for muscle maintenance and satiety. Protein can help curb cravings and keep you feeling fuller longer.
  • Low in Fat: With less than 1 gram of fat per serving, cod is a great choice for those monitoring their fat intake.
  • Rich in Nutrients: Cod is packed with essential vitamins and minerals, including vitamin B12, which supports energy metabolism and brain health.

The Comfort of Roasted Potatoes

Potatoes often get a bad rap in the weight loss community, but when prepared correctly, they can be a nutritious and satisfying part of your diet.

One medium potato (about 150 grams) contains approximately 130 calories and is a great source of potassium, an essential mineral that helps regulate blood pressure.

Why Include Potatoes?

  • Fiber-Rich: Potatoes contain about 3 grams of fiber per medium-sized potato, which aids digestion and helps keep you feeling full.
  • Versatile: Potatoes can be prepared in numerous ways, making them a versatile addition to any meal. Roasting them brings out their natural sweetness and creates a delightful texture.
  • Nutrient-Dense: Potatoes are rich in vitamins like vitamin C, which supports your immune system and promotes skin health.

The Zesty Lemon-Herb Garlic Butter Sauce

The star of this dish is undoubtedly the lemon-herb garlic butter sauce. This delicious blend adds a burst of flavor to the cod and potatoes, elevating the dish to new heights.

Butter, when used in moderation, can add richness and depth to meals, while herbs and lemon provide freshness and brightness.

Benefits of Lemon and Herbs

  • Vitamin C Boost: Lemons are a great source of vitamin C, an antioxidant that can help boost your immune system and improve skin health.
  • Flavor Without Calories: Fresh herbs like parsley, thyme, and dill are low in calories but high in flavor, making them an excellent addition to any dish.
  • Digestive Aid: The acidity in lemon can help stimulate digestion, making it a great addition to rich meals.

Ingredients You’ll Need

To make Cod with Lemon-Herb Garlic Butter Potatoes, gather the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme or fresh thyme, chopped

For the Roasted Potatoes:

  • 1.5 pounds baby potatoes (Yukon Gold or red potatoes work well)
  • 2 tablespoons unsalted butter, melted
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley, chopped (for garnish)

For the Lemon-Herb Garlic Butter Sauce:

  • 4 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tablespoon fresh herbs (such as parsley, dill, or thyme), chopped
  • Salt and pepper to taste

Cooking Instructions

Step 1: Prepare the Roasted Potatoes

  • Preheat your oven: Preheat your oven to 425°F (220°C).
  • Prepare the potatoes: Wash and halve the baby potatoes. In a large bowl, combine the melted butter, olive oil, lemon juice, salt, and pepper. Add the halved potatoes and toss until they are well coated.
  • Roast the potatoes: Spread the potatoes in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for about 25-30 minutes, or until they are golden brown and tender, flipping them halfway through for even cooking.

Step 2: Cook the Cod

  • Season the cod: While the potatoes are roasting, pat the cod fillets dry with paper towels. In a small bowl, mix the olive oil, lemon juice, garlic powder, salt, pepper, and thyme. Brush this mixture over the cod fillets.
  • Bake the cod: Place the seasoned cod fillets on a separate baking sheet lined with parchment paper. Bake in the oven for about 12-15 minutes, or until the fish flakes easily with a fork.

Step 3: Make the Lemon-Herb Garlic Butter Sauce

  • Melt the butter: In a small saucepan over medium heat, melt the butter. Add the minced garlic and sauté for about 1-2 minutes until fragrant, being careful not to burn it.
  • Add lemon and herbs: Remove the saucepan from heat and stir in the lemon juice, fresh herbs, salt, and pepper. Mix well and set aside.

Step 4: Assemble the Dish

  • Plate the meal: On each plate, serve a generous portion of roasted potatoes alongside a baked cod fillet.
  • Drizzle with sauce: Spoon the lemon-herb garlic butter sauce over the cod and potatoes for an extra layer of flavor.
  • Garnish: If desired, sprinkle with additional fresh parsley for a pop of color and freshness.

Serving Suggestions

This dish is not only satisfying but also pairs beautifully with a variety of sides. Consider adding a simple green salad with a light vinaigrette or steamed vegetables like asparagus or green beans to round out the meal.

You can also serve it with a crusty whole grain bread to soak up the delicious sauce.

The Health Benefits of This Dish

Combining cod, roasted potatoes, and a zesty sauce creates a meal that is not only scrumptious but also nutritionally balanced.

The protein from the cod, fiber from the potatoes, and healthy fats from the olive oil and butter come together to create a satisfying and wholesome dish. Plus, the vibrant flavors make it a joy to eat!

Tips for Successful Weight Loss

As you work toward your weight loss goals, here are some handy tips to keep in mind:

  • Practice Portion Control: Be mindful of serving sizes. Using smaller plates can help you enjoy your meal while keeping portions in check.
  • Focus on Whole Foods: Incorporate a variety of whole, unprocessed foods into your diet. These foods are typically more filling and nutrient-dense.
  • Stay Hydrated: Drinking water throughout the day helps keep you hydrated and can reduce the likelihood of confusing thirst with hunger.
  • Stay Active: Combine healthy eating with regular exercise. Aim for at least 150 minutes of moderate aerobic activity each week to support your weight loss efforts.

A Tasty Adventure Awaits

Cooking should be a joyful experience, and Cod with Lemon-Herb Garlic Butter Potatoes is a perfect example of how healthy eating can be both delicious and satisfying.

This recipe is not just about nourishing your body but also about enjoying the process of creating flavorful meals.

So gather your ingredients, roll up your sleeves, and enjoy the delightful flavors that await you. Bon appétit!