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Cod and Basil Pesto Spaghetti – Creamy and Juicy Hot Dish Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Are you ready to elevate your dinner game with a dish that’s not only delicious but also packed with health benefits?

If you’re on a quest for a meal that’s light on calories but big on flavor, look no further! Today, we’re diving into a delightful recipe featuring cod served over spaghetti, generously coated in a zesty basil pesto.

This dish is perfect for anyone looking to enjoy a satisfying meal while keeping their weight loss goals in check. Let’s explore the delicious world of Cod and Basil Pesto Spaghetti!

Why Choose Cod?

First things first, let’s talk about cod. This mild, flaky fish is a fantastic source of lean protein, making it ideal for anyone watching their weight.

A typical 3-ounce serving of cooked cod contains about 70-90 calories and boasts approximately 20 grams of protein. Research shows that high-protein diets can significantly enhance weight loss by promoting feelings of fullness and reducing cravings.

Additionally, cod is rich in essential nutrients, including vitamin B12, which is crucial for energy metabolism.

Nutritional Benefits of Cod:

  • Low in Calories: Perfect for those aiming to lose weight without sacrificing flavor.
  • High in Protein: Supports muscle maintenance and repair.
  • Rich in Omega-3 Fatty Acids: Beneficial for heart health and can help reduce inflammation.

The Magic of Basil Pesto

Next up is the star of our sauce: basil pesto. This vibrant green sauce is not only packed with flavor but also boasts a range of health benefits.

Traditional pesto is made from fresh basil, pine nuts, garlic, Parmesan cheese, and olive oil. Basil itself is a powerhouse of antioxidants and has anti-inflammatory properties. In fact, basil contains essential oils that can help fight oxidative stress in the body.

Basil Pesto Health Facts:

  • Heart-Healthy Fats: The olive oil and nuts in pesto provide healthy monounsaturated fats that can improve cholesterol levels.
  • Antioxidant-Rich: Basil contains flavonoids that contribute to overall health and wellness.
  • Versatile: Pesto can be used in a variety of dishes, making it a great addition to your cooking repertoire.

Ingredients You’ll Need

Ready to whip up this delightful dish? Here’s a list of ingredients you’ll need for Cod and Basil Pesto Spaghetti:

For the Cod:

  • 4 cod fillets (about 4-6 ounces each)
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for cooking)

For the Basil Pesto:

  • 2 cups fresh basil leaves
  • 1/4 cup pine nuts (or walnuts for a twist)
  • 2 cloves garlic, minced
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup extra virgin olive oil
  • Salt and pepper to taste
  • Juice of 1 lemon (for brightness)

For the Spaghetti:

  • 12 ounces spaghetti (whole wheat for a healthier option)
  • Water for boiling
  • Salt for pasta water

Instructions: Step by Step

Step 1: Prepare the Basil Pesto

  • Blend the Ingredients: In a food processor, combine the fresh basil leaves, pine nuts, minced garlic, and Parmesan cheese. Pulse until the ingredients are finely chopped.
  • Add Olive Oil: While the processor is running, slowly drizzle in the olive oil until the mixture is smooth and well combined. You may need to scrape down the sides occasionally.
  • Season: Add salt, pepper, and lemon juice to taste. Blend one last time and set aside. This fresh pesto can be made ahead of time and stored in the refrigerator for up to a week.

Step 2: Cook the Spaghetti

  • Boil the Water: In a large pot, bring salted water to a boil.
  • Cook the Spaghetti: Add the spaghetti and cook according to package instructions until al dente, usually about 8-10 minutes.
  • Reserve Pasta Water: Before draining the pasta, reserve about 1 cup of the starchy pasta water. This can be added to the sauce later for creaminess.
  • Drain: Drain the spaghetti and set aside, but do not rinse—this helps the pesto stick to the pasta.

Step 3: Cook the Cod

  • Season the Cod: While the pasta is cooking, season the cod fillets with salt and pepper.
  • Heat the Olive Oil: In a large skillet, heat 1 tablespoon of olive oil over medium heat.
  • Cook the Cod: Add the cod fillets to the skillet. Cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
  • Remove and Rest: Once cooked, remove the cod from the skillet and let it rest for a minute.

Step 4: Combine Everything

  • Mix the Pasta and Pesto: In the same pot you used for the spaghetti, add the cooked pasta and pesto. Toss to combine, adding reserved pasta water a little at a time until you reach your desired consistency.
  • Plate the Dish: Divide the pesto spaghetti among serving plates. Top each plate with a cod fillet.
  • Garnish: If desired, sprinkle with extra Parmesan cheese and fresh basil leaves for a pop of color.

Nutritional Benefits of This Dish

This Cod and Basil Pesto Spaghetti is not just a treat for your taste buds; it’s also a health-conscious choice. Here’s a breakdown of the nutritional highlights:

  • High in Protein: The combination of cod and Parmesan cheese offers a substantial protein boost, ideal for muscle repair.
  • Healthy Fats: Olive oil and nuts provide heart-healthy fats that can help reduce bad cholesterol levels.
  • Rich in Vitamins and Minerals: Fresh basil and garlic add antioxidants and essential nutrients to support overall health.

Tips for Success

  • Make Your Pesto Ahead: Pesto can be made a few days in advance, making it easy to whip up dinner in no time.
  • Adjust Ingredients: Feel free to experiment with different nuts in your pesto, such as almonds or cashews, to create a unique flavor profile.
  • Pair with Veggies: Consider adding sautéed vegetables like zucchini or cherry tomatoes to your pasta for extra nutrients and flavor.

Storage and Reheating

If you have leftovers (which is often a challenge with this delicious dish!), you can store them in an airtight container in the refrigerator for up to 2 days.

To reheat, gently warm the pasta in a skillet over low heat, adding a splash of water or olive oil to loosen it up.

A Dish to Delight Your Senses

As you savor every bite of this Cod and Basil Pesto Spaghetti, take a moment to enjoy the blend of flavors and the health benefits this dish offers.

It’s a wonderful way to indulge in a comforting meal while staying committed to your weight loss goals. With its vibrant colors and fresh ingredients, this recipe is a celebration of healthy eating that doesn’t compromise on taste.

So gather your loved ones, prepare this delicious dish, and enjoy the experience of cooking and sharing a meal that’s good for both the body and soul!