Last Updated on December 17, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be boring or bland! One of the biggest misconceptions about weight loss recipes is that they lack flavor.

Today, we’re diving into a delightful dish that’s bursting with taste and nutrition: Cod with Garlic-Balsamic Glazed Fennel. This recipe is perfect for those looking to shed a few pounds without sacrificing the joy of eating.

With its succulent cod and sweet, tangy roasted fennel, this dish is sure to become a favorite in your kitchen!

Why Choose Cod?

Cod is not just any fish; it’s a powerhouse of nutrition! This versatile white fish is low in calories, making it an ideal choice for weight loss.

In fact, a 3-ounce serving of cod contains approximately 70 calories, along with 16 grams of protein. That’s right—lean protein helps you feel full longer and supports muscle health, which is crucial when you’re on a weight loss journey.

Nutritional Benefits of Cod

• Rich in Omega-3 Fatty Acids: While cod is lower in omega-3s compared to fattier fish like salmon, it still provides a good source of these healthy fats, which can help reduce inflammation and support heart health.
• Low in Fat: Cod is a lean fish with less than 1 gram of fat per serving. This makes it a great option if you are looking to cut down on saturated fats while still enjoying a delicious meal.
• High in Vitamins and Minerals: Cod is packed with essential nutrients, including vitamin B12, which aids in energy production, and selenium, an antioxidant that supports immune function.

Fennel: The Unsung Hero of Vegetables

Now, let’s talk about our star vegetable—fennel! Often overlooked, fennel is not only delicious but also incredibly nutritious.

This crunchy veggie is rich in dietary fiber, which aids digestion and helps maintain a healthy weight.

Why Add Fennel to Your Diet?

• Supports Digestive Health: Fennel contains anethole, a compound that may help reduce bloating and gas, making it a great addition to a healthy diet.
• Contains Antioxidants: Fennel is loaded with antioxidants and anti-inflammatory compounds that can help protect your cells from damage.
• Low in Calories: One cup of raw fennel contains about 27 calories, which means you can enjoy it guilt-free while adding flavor and texture to your meals.

Garlic-Balsamic Glaze: A Flavor Powerhouse

Now, let’s not forget about our garlic-balsamic glaze. This simple yet flavorful addition elevates the dish and brings out the natural sweetness of the fennel.

Balsamic vinegar not only adds a tangy flavor but also contains antioxidants that can benefit your health.

Benefits of Garlic

Garlic is not just a flavor enhancer; it’s a nutritional powerhouse! It has been linked to numerous health benefits, including:

• Boosting Immune Function: Garlic has antimicrobial properties that can help your body fight off infections.
• Improving Heart Health: Studies suggest that garlic can lower blood pressure and cholesterol levels.

The Recipe: Cod with Garlic-Balsamic Glazed Fennel

Now that we’ve explored the benefits of our main ingredients, let’s get cooking! Here’s a detailed recipe for Cod with Garlic-Balsamic Glazed Fennel that serves four.

This dish is not only easy to make but also perfect for a weeknight dinner or a special occasion.

Ingredients

For the Cod:

• 4 cod fillets (about 6 ounces each)
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon dried thyme (or fresh, if available)

For the Fennel:

• 2 medium fennel bulbs, trimmed and sliced thinly
• 4 cloves garlic, minced
• 3 tablespoons balsamic vinegar
• 1 tablespoon honey (or maple syrup for a vegan option)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat Your Oven: Start by preheating your oven to 400°F (200°C). This will ensure that your fennel roasts perfectly while you prepare the cod.
2. Prepare the Fennel:
   • In a large mixing bowl, combine the sliced fennel, minced garlic, balsamic vinegar, honey, olive oil, salt, and pepper. Toss everything together until the fennel is well coated.
   • Spread the fennel mixture on a baking sheet lined with parchment paper, making sure to arrange it in a single layer for even roasting.
3. Roast the Fennel: Place the fennel in the preheated oven and roast for about 25-30 minutes, or until it’s tender and caramelized, stirring halfway through to ensure even cooking.
4. Cook the Cod:
   • While the fennel is roasting, season the cod fillets with olive oil, salt, pepper, and thyme.
   • Heat a non-stick skillet over medium heat. Once hot, add the cod fillets and cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork and has a beautiful golden crust.
5. Combine and Serve: Once both the fennel and cod are cooked, plate your dish by adding a generous serving of garlic-balsamic glazed fennel alongside the cod fillets. Garnish with fresh parsley for an extra pop of color and flavor.

Enjoying Your Meal

This dish pairs beautifully with a side of quinoa or a fresh green salad. The combination of the flaky cod and the sweet, tangy fennel creates a delightful symphony of flavors that will leave your taste buds dancing.

Tips for Success

• Choose Fresh Ingredients: The quality of your ingredients can make a huge difference in the final dish. Look for fresh fennel and high-quality cod for the best flavor.
• Adjust the Glaze: If you prefer a stronger flavor, feel free to add more garlic or balsamic vinegar to the glaze. Cooking is all about personal preference!
• Meal Prep Option: This dish can be prepped ahead of time. You can marinate the cod and prepare the fennel in advance. Simply roast the fennel and cook the cod when you’re ready to eat.

A Delicious Way to Eat Healthy

Eating healthy doesn’t mean you have to sacrifice flavor. This Cod with Garlic-Balsamic Glazed Fennel recipe is a perfect example of how you can enjoy a delicious meal while staying on track with your weight loss goals.

With its nutritional benefits, ease of preparation, and delightful taste, this dish is sure to become a staple in your home.

So, gather your ingredients, put on some music, and enjoy the process of cooking something healthy and delicious. Your body (and your taste buds) will thank you!