Cliobra

Cod and Bacon-Wrapped Asparagus Bundles – A Crispy and Easy Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

When it comes to healthy eating, finding meals that are both nutritious and flavorful can sometimes feel like a challenge.

But what if I told you there’s a dish that combines succulent cod, crisp asparagus, and the irresistible crunch of bacon?

Enter Cod and Bacon-Wrapped Asparagus Bundles—a recipe that checks all the boxes for a satisfying weight loss meal.

Whether you’re looking to impress guests at a dinner party or simply want to treat yourself to a delightful weeknight dinner, this dish is sure to become a favorite.

The Health Benefits of Cod and Asparagus

Before we dive into the recipe, let’s take a moment to appreciate the star ingredients: cod and asparagus.

Cod: A Nutritional Powerhouse

Cod is a lean fish that’s low in calories and high in protein, making it an excellent choice for those watching their weight. A 3-ounce serving of cooked cod contains about 90 calories and 20 grams of protein—that’s only around 1.5 grams of fat!

Additionally, cod is rich in essential nutrients like vitamin B12, phosphorus, and selenium, which play crucial roles in energy production, bone health, and immunity.

Asparagus: A Fiber-Rich Vegetable

Asparagus is another fantastic ingredient to include in your diet. Not only is it low in calories (about 20 calories per 100 grams), but it’s also packed with fiber, vitamins A, C, E, and K, and various antioxidants.

The fiber in asparagus is particularly beneficial for digestive health, helping to keep you feeling full longer and supporting weight management.

Bacon: The Flavorful Addition

Now, let’s not forget the star of the show: bacon! While it’s essential to consume bacon in moderation due to its higher fat content, it adds a delightful crunch and flavor that can elevate any dish.

In this recipe, the bacon serves to enhance the overall taste profile while keeping the dish balanced.

Why You Should Try This Recipe

Not only does Cod and Bacon-Wrapped Asparagus Bundles make for an impressive presentation, but it also offers a unique combination of flavors and textures.

The tender cod pairs beautifully with the crisp, slightly salty bacon and the fresh, earthy asparagus. Plus, it’s quick to prepare! In just about 30 minutes, you can have a nutritious meal on the table.

Ingredients You’ll Need

For the Bundles

  • 4 slices of bacon (preferably nitrate-free)
  • 4 cod fillets (about 4-6 ounces each)
  • 1 bunch of asparagus (about 12-15 spears)
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • Lemon wedges (for serving)

Optional Ingredients for a Twist

  • 1 teaspoon of Dijon mustard (for an extra kick)
  • Fresh herbs (like parsley or dill, for garnish)

Step-by-Step Recipe

Step 1: Prepare the Asparagus

  • Wash and Trim: Begin by washing the asparagus under cold water. Snap off the tough ends. They’ll naturally break at the right point, so just bend them gently until they snap.
  • Blanch the Asparagus: Bring a pot of salted water to a boil. Once boiling, add the asparagus and blanch for about 2-3 minutes. This will help maintain their vibrant color and crunch. After blanched, immediately transfer them to a bowl of ice water to stop the cooking process.

Step 2: Prepare the Cod

  • Season the Cod: Pat the cod fillets dry with paper towels. Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper.
  • Wrap with Bacon: Take a slice of bacon and wrap it around each cod fillet. Depending on the size, you may need to use two slices of bacon per fillet to ensure it’s fully covered. Secure each bundle with a toothpick if necessary.

Step 3: Assemble the Bundles

  • Combine Ingredients: Take a piece of blanched asparagus and nestle it alongside the bacon-wrapped cod.
  • Create the Bundle: Carefully wrap the bacon around both the cod and asparagus, ensuring that the asparagus is held snugly against the fish.

Step 4: Cook the Bundles

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Bake: Place the bundles on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until the bacon is crispy and the cod flakes easily with a fork.

Step 5: Serve and Enjoy

  • Garnish: Once cooked, remove the bundles from the oven and let them rest for a couple of minutes. Serve with lemon wedges and garnish with fresh herbs if desired.
  • Dig In: Enjoy your delicious and healthy Cod and Bacon-Wrapped Asparagus Bundles!

Tips for Success

  • Choosing the Right Cod: Look for fresh, sustainable cod whenever possible. Frozen cod is also a great option and often just as nutritious.
  • Bacon Choice: Opt for high-quality bacon. Nitrate-free options are available and can be a healthier choice.
  • Customize Your Seasoning: Feel free to experiment with different spices and herbs to suit your taste.
  • Make It a Meal: Pair your bundles with a light salad or some roasted sweet potatoes for a complete meal.

Nutritional Breakdown

The beauty of this recipe lies in its balance. Each serving of Cod and Bacon-Wrapped Asparagus Bundles provides a protein-rich, low-carb option that fits perfectly into a weight-loss plan. Based on the ingredients, you can expect each serving to contain approximately:

  • Calories: 300-350 (depending on bacon thickness)
  • Protein: 30 grams
  • Carbohydrates: 5-10 grams
  • Fat: 20 grams

Final Thoughts

Eating healthy doesn’t have to mean sacrificing flavor or satisfaction. With Cod and Bacon-Wrapped Asparagus Bundles, you can enjoy a meal that feels indulgent while still aligning with your weight loss goals.

So, gather your ingredients, invite a friend, and whip up this delightful dish that’s sure to impress both the palate and the waistline!

As you savor each bite, remember that cooking is as much about enjoyment as it is about nourishment. Bon appétit!