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Cod and Buttered Leek Pasta – A Unique Taste Home-made Protein Rich Weight Loss Recipe

Last Updated on December 2, 2024 by Arif Chowdhury

Let’s be real—dieting can feel like a chore. But what if you could whip up something indulgent yet weight-loss-friendly?

Enter Cod and Buttered Leek Pasta: a dish that marries tender chunks of cod with silky buttered leeks tossed through light, al dente pasta.

The result?

A luxurious yet surprisingly healthy meal that feels like a cheat day indulgence without actually being one.

This recipe isn’t just about flavor—it’s packed with lean protein, healthy fats, and fiber, all while staying within your calorie budget. Plus, it’s proof that pasta doesn’t have to be off-limits when you’re trying to lose weight.

Why Cod and Buttered Leek Pasta Fits Your Weight Loss Goals

Lean Protein for Sustained Energy

Cod is a nutritional superstar. With about 20 grams of protein and only 90 calories per 4-ounce serving, cod helps you feel full longer while supporting muscle repair and growth.

High-protein meals have been shown to reduce appetite and daily calorie intake, a win for anyone focused on shedding pounds.

Pasta Isn’t the Enemy

Contrary to popular belief, pasta can fit into a weight loss plan. The key is portion control and pairing it with nutrient-dense ingredients like leeks and cod.

A cup of cooked pasta provides energy-boosting carbs and roughly 2 grams of fiber, which supports digestion.

The Underrated Power of Leeks

Leeks are low in calories but high in vitamins A, C, and K. Plus, they add a delicate, savory sweetness to the dish.

Studies suggest that fiber-rich vegetables like leeks can help reduce calorie absorption and promote gut health.

Quick Stats for Inspiration

  • High-protein diets can boost metabolism by 80–100 calories per day.
  • The average serving of pasta in this recipe contains fewer calories than a fast-food burger (about 200 calories per cup).
  • Leeks have about 32 calories per 100 grams, making them a guilt-free addition.

What You’ll Need

Ingredients:

For the Cod:

  • 2 cod fillets (about 4–6 oz each)
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

For the Buttered Leeks:

  • 2 medium leeks (white and light green parts only)
  • 1 tablespoon unsalted butter
  • ½ teaspoon salt
  • ½ teaspoon garlic powder

For the Pasta:

  • 8 ounces whole-grain pasta (spaghetti, linguine, or fettuccine)
  • 1 tablespoon olive oil
  • Zest of 1 lemon
  • Juice of ½ lemon (about 1 tablespoon)
  • 2 tablespoons chopped fresh parsley

Optional Garnishes:

  • Freshly grated Parmesan cheese (optional but delicious)
  • Cracked black pepper

Tools:

  • Large pot for boiling pasta
  • Non-stick skillet
  • Cutting board and knife
  • Spatula
  • Strainer or colander

How to Make Cod and Buttered Leek Pasta

Step 1: Cook the Pasta

Boil the Pasta: Bring a large pot of salted water to a boil. Add the whole-grain pasta and cook according to package instructions (usually 8–10 minutes). Reserve ½ cup of pasta water before draining.

Step 2: Prepare the Cod

  • Season and Cook the Cod: Pat the cod fillets dry with paper towels. Season with salt and black pepper. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Cook the cod for 3–4 minutes per side, or until the fish is opaque and flakes easily with a fork.
  • Break into Chunks: Remove the cod from the skillet and set it aside. Once slightly cooled, break it into bite-sized chunks.

Step 3: Sauté the Leeks

  • Prepare the Leeks: Trim the roots and dark green tops of the leeks. Slice the white and light green parts into thin rounds. Rinse thoroughly to remove any grit.
  • Cook the Leeks: In the same skillet, melt 1 tablespoon of unsalted butter over medium heat. Add the leeks, salt, and garlic powder. Cook for 6–8 minutes, stirring occasionally, until the leeks are tender and slightly caramelized.

Step 4: Combine Everything

  • Toss the Pasta: In the skillet with the leeks, add the cooked pasta, lemon zest, lemon juice, and 1 tablespoon of olive oil. Toss to combine. If the mixture seems dry, add a splash of the reserved pasta water.
  • Add Cod Chunks: Gently fold in the cod chunks and fresh parsley, taking care not to break the fish apart too much.

Step 5: Serve and Garnish

  • Plate the Pasta: Divide the pasta among plates or bowls.
  • Add Finishing Touches: Top with freshly grated Parmesan (if using) and a sprinkle of cracked black pepper.

Nutritional Breakdown

For one serving (recipe makes 4 servings):

  • Calories: 320
  • Protein: 28 grams
  • Carbohydrates: 35 grams
  • Fat: 8 grams
  • Fiber: 5 grams

Why You’ll Love This Recipe

It’s Comfort Food, Reinvented

Who doesn’t love a comforting bowl of pasta? The combination of buttery leeks, flaky cod, and bright lemon zest feels indulgent while still being health-conscious.

Quick and Easy for Weeknights

With a total prep and cook time of under 40 minutes, this recipe is perfect for busy nights when you need something nourishing without the hassle.

Balanced and Customizable

You can tweak this dish to suit your preferences. Add spinach or peas for extra greens, or use zucchini noodles for an even lower-calorie version.

A Weight Loss Recipe That Feels Like a Treat

Healthy eating doesn’t mean giving up the foods you love—it means finding creative ways to enjoy them. This Cod and Buttered Leek Pasta is proof that you can have a meal that’s rich in flavor, satisfying, and supportive of your weight loss journey.

So, grab your ingredients, roll up your sleeves, and get ready to indulge in a meal that feels like a guilty pleasure but isn’t.