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Cod and Basil Butter Penne – A Delicious Dish with Fresh and Juicy Sauce Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

If you’re looking for a delightful dish that combines the goodness of fresh ingredients with the comforting essence of pasta, then Cod and Basil Butter Penne might just become your new favorite meal.

This recipe features tender penne pasta tossed with flaky cod and a fragrant basil butter sauce that sings with flavor.

It’s a perfect option for those who want to enjoy a satisfying meal without compromising their weight loss goals. Let’s explore this delicious dish and how to whip it up in your kitchen!

The Nutritional Power of Cod

Cod is not just a delicious fish; it’s also a nutritional powerhouse. A 3-ounce serving of cooked cod contains around 70 calories and 15 grams of protein.

This high protein content makes it an excellent choice for weight management, as it helps keep you full longer and supports muscle growth and repair.

Additionally, cod is low in fat and provides essential nutrients like vitamin B12, which is crucial for energy production and maintaining healthy nerve cells.

A study published in the American Journal of Clinical Nutrition found that regular consumption of fish, including cod, can lower the risk of heart disease. So, adding cod to your meals is not only tasty but also promotes heart health!

The Freshness of Basil

Basil, often referred to as the “king of herbs,” is a staple in many kitchens around the world. It’s not just a flavorful addition to dishes; it also comes with impressive health benefits.

Basil is rich in antioxidants, which help combat oxidative stress in the body, and it contains essential oils that have anti-inflammatory properties.

According to a study from the Journal of Agricultural and Food Chemistry, basil is high in flavonoids and phenolic compounds, which are known to support overall health. Incorporating fresh basil into your meals can elevate the flavors while also contributing to your nutrient intake.

Why Choose Whole Wheat Penne?

When it comes to pasta, choosing whole wheat options can significantly impact your diet. Whole wheat penne offers more fiber than traditional white pasta, with around 6 grams of fiber per serving compared to just 2 grams in white pasta.

This added fiber aids in digestion and helps keep you feeling satisfied longer, making it an excellent choice for weight loss.

Research has shown that increasing dietary fiber can help reduce body weight and improve metabolic health.

A study published in the Journal of Nutrition found that individuals who consumed a higher fiber diet were more successful in maintaining weight loss. So, swapping regular pasta for whole wheat penne is a simple yet effective way to enhance your meal.

The Recipe: Cod and Basil Butter Penne

Now that we’ve established the health benefits, let’s get cooking! This Cod and Basil Butter Penne is not only easy to prepare but is sure to impress your family and friends with its vibrant flavors.

Ingredients

For approximately 4 servings, you will need:

For the Pasta:

  • 12 ounces whole wheat penne pasta
  • Salt (for pasta water)

For the Cod:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder (optional)

For the Basil Butter Sauce:

  • 1/2 cup unsalted butter (1 stick)
  • 1 cup fresh basil leaves, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Grated Parmesan cheese (for serving, optional)

Instructions

Step 1: Cook the Pasta

  • Boil Water: In a large pot, bring salted water to a boil. This is essential for flavoring the pasta.
  • Cook the Penne: Add the whole wheat penne to the boiling water and cook according to package instructions until al dente, usually about 10-12 minutes.
  • Reserve Pasta Water: Before draining, reserve about 1 cup of the pasta water. This starchy water can help adjust the sauce later.
  • Drain and Set Aside: Drain the pasta and set it aside.

Step 2: Prepare the Cod

  • Season the Cod: While the pasta is cooking, season the cod fillets with olive oil, salt, pepper, and garlic powder if using.
  • Sear the Cod: In a large skillet over medium heat, add a bit of olive oil. Once hot, place the seasoned cod fillets in the skillet. Cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove from the skillet and set aside.

Step 3: Make the Basil Butter Sauce

  • Melt the Butter: In the same skillet, reduce the heat to low and add the unsalted butter. Let it melt gently, stirring occasionally.
  • Add Basil and Lemon Juice: Once the butter is melted, stir in the chopped basil and lemon juice. Season with salt and pepper to taste. Let it simmer for a minute to allow the flavors to meld.

Step 4: Combine Everything

  • Toss Pasta: Add the cooked penne to the skillet with the basil butter sauce. Toss gently to combine, adding reserved pasta water as needed to achieve a creamy consistency.
  • Flake the Cod: While tossing the pasta, gently flake the cooked cod into bite-sized pieces and add it to the dish. Toss everything together carefully to not break the fish too much.

Step 5: Serve and Enjoy

  • Plate the Dish: Serve the Cod and Basil Butter Penne in individual bowls.
  • Garnish: Top with grated Parmesan cheese, if desired, and a sprinkle of fresh basil for an extra touch.
  • Dig In: Enjoy this delicious and nutritious meal that will leave you feeling satisfied and happy!

Nutritional Information

Per serving (approximately):

  • Calories: 450
  • Protein: 30g
  • Carbohydrates: 50g
  • Fat: 18g
  • Fiber: 6g

This Cod and Basil Butter Penne is a fantastic option for those looking to enjoy a hearty meal that’s packed with protein, healthy fats, and fiber—all while keeping calories in check.

Tips for the Best Cod and Basil Butter Penne

  • Use Fresh Ingredients: Fresh basil and high-quality cod make a significant difference in flavor, so choose the best you can find.
  • Customize the Dish: Feel free to add vegetables like spinach or cherry tomatoes for added nutrition and color.
  • Meal Prep: This dish can be made ahead of time. Cook the pasta and cod, then combine with the sauce just before serving to keep everything fresh.

A Deliciously Satisfying Meal

Creating a healthy meal doesn’t mean sacrificing flavor. This Cod and Basil Butter Penne is a perfect example of how simple ingredients can come together to create a dish that is both nourishing and delightful.

Whether you’re cooking for yourself or hosting a dinner, this recipe is sure to impress.

So grab your ingredients, get into the kitchen, and enjoy a meal that’s not only good for you but also a joy to eat. Healthy eating can be a delicious adventure, and this dish is just the beginning!