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Cod Alongside Crispy Lemon-Rosemary Potato Wedges – A Protein Rich Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

When you think of healthy eating, you might envision bland, boring meals that leave you craving more.

But what if I told you that healthy dishes can be bursting with flavor and satisfaction? Enter Cod with Lemon-Rosemary Potato Wedges.

This delightful recipe features tender, flaky cod paired with crispy potato wedges seasoned with zesty lemon and aromatic rosemary. It’s a dish that not only tantalizes your taste buds but also supports your weight loss goals.

Let’s explore the benefits of this dish and walk through the cooking process together!

Why Choose Cod?

Cod is a fantastic choice for those who want to eat healthily without sacrificing flavor. A 3-ounce serving of cod contains about 90 calories and provides around 20 grams of protein.

This lean fish is not only low in calories but also rich in essential nutrients such as vitamin B12 and selenium, both crucial for maintaining energy levels and supporting immune function.

The Nutritional Benefits of Potatoes

Now, let’s talk about the star of our side dish: the potato. A medium-sized potato (about 150 grams) has approximately 130 calories and is a good source of vitamin C, potassium, and dietary fiber.

Potatoes often get a bad rap, but when prepared healthily, they can be part of a nutritious diet. Plus, they are naturally filling, which can help curb hunger and prevent overeating.

The Magic of Rosemary

Rosemary is not just a flavorful herb; it also comes with its own set of health benefits. It’s packed with antioxidants and has anti-inflammatory properties.

Studies suggest that rosemary may even help improve digestion and enhance memory. Plus, its aromatic scent can elevate any dish, making it a perfect complement to our cod and potatoes.

Ingredients You’ll Need

Ready to create this delicious dish? Here’s what you’ll need for Cod with Lemon-Rosemary Potato Wedges:

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 (optional)
  • Fresh rosemary for garnish (optional)

For the Lemon-Rosemary Potato Wedges:

  • 4 medium potatoes (Russet or Yukon Gold work well)
  • 2 tablespoons olive oil
  • Zest of 1 lemon
  • Juice of 1 lemon
  • 2 teaspoons fresh rosemary, chopped (or 1 teaspoon dried rosemary)
  • Salt and pepper to taste

Step-by-Step Preparation

Let’s get cooking! This recipe is straightforward and can be prepared in about 40-45 minutes.

Step 1: Prepare the Potato Wedges

  • Preheat Your Oven: Start by preheating your oven to 425°F (220°C). A hot oven will help get those potato wedges nice and crispy.
  • Cut the Potatoes: Wash and scrub the potatoes, then cut them into wedges. Aim for uniform sizes to ensure even cooking.
  • Season the Potatoes: In a large bowl, toss the potato wedges with olive oil, lemon zest, lemon juice, chopped rosemary, salt, and pepper. Ensure each wedge is well-coated.
  • Roast the Potatoes: Spread the seasoned potato wedges out on a baking sheet lined with parchment paper in a single layer. Roast in the preheated oven for about 25-30 minutes, turning halfway through, until they are golden brown and crispy.

Step 2: Cook the Cod

  • Prepare the Cod: While the potatoes are roasting, pat the cod fillets dry with a paper towel. Drizzle with olive oil, lemon juice, and season with salt, pepper, and garlic powder if using.
  • Sear the Cod: In a skillet over medium-high heat, add a little olive oil. Once hot, add the cod fillets. Cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

Step 3: Assemble and Serve

  • Plate the Dish: On each plate, place a generous serving of crispy lemon-rosemary potato wedges alongside a cod fillet.
  • Garnish: If desired, sprinkle fresh rosemary on top of the cod for an added aromatic touch.
  • Enjoy: Dig in and savor the delightful combination of flavors and textures!

Nutritional Breakdown

This dish is not only tasty but also nutritionally balanced. Here’s a rough breakdown of the nutrition per serving (one cod fillet with potato wedges):

  • Calories: Approximately 450
  • Protein: 30g
  • Fat: 20g
  • Carbohydrates: 40g
  • Fiber: 5g

With such a healthy profile, this meal fits perfectly into any weight loss plan while keeping you satisfied and energized.

Tips for Success

  • Customize Your Potatoes: Feel free to experiment with different types of potatoes or even sweet potatoes for a unique flavor twist.
  • Add More Veggies: Toss in some additional vegetables like carrots, zucchini, or bell peppers alongside the potatoes for extra nutrition and color.
  • Meal Prep: This dish holds up well in the refrigerator, making it a great option for meal prep. Store the cod and potatoes separately and reheat when you’re ready to eat.

The Health Benefits of This Dish

Incorporating Cod with Lemon-Rosemary Potato Wedges into your diet offers numerous health benefits:

  • Weight Loss Friendly: With low calories and high protein, this dish helps keep you full and satisfied, making it easier to stick to your weight loss goals.
  • Heart Health: The omega-3s from the cod and the healthy fats from olive oil contribute to better cardiovascular health.
  • Rich in Nutrients: This meal is loaded with vitamins and minerals, ensuring you get a well-rounded intake of nutrients.
  • Satisfying and Flavorful: The combination of crispy potatoes and flaky cod makes this dish enjoyable and satisfying, ensuring you won’t feel deprived while eating healthy.

A Deliciously Easy Meal Awaits

Eating healthy can be a flavorful and enjoyable experience, and Cod with Lemon-Rosemary Potato Wedges is a fantastic example of that.

This dish is not only easy to prepare but also brings a delightful mix of textures and flavors to your table.

So, gather your ingredients and let the aromas fill your kitchen as you cook up this nutritious meal. Your body and taste buds will thank you for it!