Last Updated on December 4, 2024 by Arif Chowdhury
When it comes to healthy eating, finding meals that are both satisfying and delicious can be a challenge.
Enter Cod and Butternut Squash Puree—a dish that not only delights your taste buds but also supports your weight loss journey. Picture perfectly cooked cod served atop a silky butternut squash puree, garnished with crunchy toasted hazelnuts.
This recipe is a beautiful blend of flavors and textures, perfect for any dinner table.
Why Choose Cod?
Cod is a fantastic source of lean protein, making it an excellent choice for anyone looking to manage their weight.
According to the USDA, a 3-ounce serving of cooked cod contains around 70 calories and 15 grams of protein. This high protein content helps you feel fuller for longer, reducing the likelihood of snacking between meals.
Moreover, cod is low in saturated fat and rich in essential nutrients. It’s a great source of omega-3 fatty acids, which are known to support heart health.
A study published in the Journal of Nutrition found that consuming fish regularly can lower the risk of cardiovascular disease, making cod not just a tasty option but a smart one too.
The Creamy Delight of Butternut Squash
Butternut squash is a seasonal favorite that not only adds vibrant color to your plate but also boasts numerous health benefits.
It’s packed with vitamins A and C, both of which are crucial for maintaining a strong immune system. One cup of cooked butternut squash contains about 82 calories, making it a low-calorie food that’s high in fiber.
Research from the Harvard School of Public Health shows that a diet rich in fruits and vegetables, particularly those high in fiber like butternut squash, can help with weight management and reduce the risk of chronic diseases.
The natural sweetness of butternut squash makes it an ideal partner for savory dishes, complementing the mild flavor of cod beautifully.
The Crunch Factor: Toasted Hazelnuts
Toasted hazelnuts add a delightful crunch and nutty flavor to this dish. Nuts, in general, are a great source of healthy fats, protein, and various vitamins and minerals.
A study published in the American Journal of Clinical Nutrition found that regular nut consumption is linked to a lower risk of heart disease and can aid in weight management. Just be mindful of portion sizes, as nuts are calorie-dense.
The Recipe: Cod and Butternut Squash Puree
Ready to create this delicious dish? Let’s dive into the recipe. This Cod and Butternut Squash Puree is not only easy to make but also perfect for meal prep, ensuring you have a healthy option ready to go.
Ingredients
For approximately 4 servings, you will need:
For the Cod:
- 1 pound cod fillets (fresh or thawed if frozen)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 teaspoon paprika (optional, for added flavor)
For the Butternut Squash Puree:
- 1 medium butternut squash (about 2 pounds), peeled and cubed
- 1 cup vegetable broth (low sodium)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
For the Toasted Hazelnuts:
- 1/2 cup hazelnuts, roughly chopped
Instructions
Step 1: Prepare the Butternut Squash Puree
- Cook the Squash: In a large pot, bring the vegetable broth to a boil. Add the cubed butternut squash and cook for about 15-20 minutes, or until the squash is tender when pierced with a fork.
- Blend the Puree: Drain the squash and transfer it to a blender or food processor. Add 2 tablespoons of olive oil, garlic powder, salt, and pepper. Blend until smooth and creamy. If the puree is too thick, you can add a bit more vegetable broth to achieve your desired consistency.
- Set Aside: Once blended, set the butternut squash puree aside while you prepare the cod.
Step 2: Toast the Hazelnuts
- Toast the Nuts: Preheat your oven to 350°F (175°C). Spread the chopped hazelnuts on a baking sheet and toast them in the oven for about 8-10 minutes, or until they’re golden and fragrant. Keep a close eye on them, as nuts can burn quickly.
- Let Cool: Once toasted, remove from the oven and let them cool while you cook the cod.
Step 3: Cook the Cod
- Marinate the Cod: In a small bowl, whisk together the olive oil, lemon juice, salt, pepper, and paprika (if using). Place the cod fillets in a shallow dish and pour the marinade over them. Let them marinate for about 15 minutes.
- Sear the Cod: In a non-stick skillet over medium-high heat, add a little olive oil. Once hot, add the marinated cod fillets. Cook for about 4-5 minutes on each side or until the fish flakes easily with a fork and is golden brown on the outside.
Step 4: Assemble and Serve
- Plate the Dish: On a serving plate, spoon a generous portion of butternut squash puree. Top it with a cod fillet.
- Garnish: Sprinkle the toasted hazelnuts over the top for added crunch and flavor.
- Enjoy: Serve immediately and relish this delightful combination of flavors!
Nutritional Information
Per serving (approximately):
- Calories: 360
- Protein: 30g
- Carbohydrates: 30g
- Fat: 15g
- Fiber: 6g
This Cod and Butternut Squash Puree not only delivers a hearty meal but is also packed with nutrients, making it a wholesome choice for your diet.
Tips for the Best Cod and Butternut Squash Puree
- Choose the Right Cod: Fresh, high-quality cod will yield the best flavor. If using frozen, ensure it is fully thawed before cooking.
- Customize the Puree: Feel free to add spices like cinnamon or nutmeg to the butternut squash puree for a unique twist.
- Make Ahead: Both the butternut squash puree and toasted hazelnuts can be prepared in advance, making meal prep a breeze.
A Delicious Path to Healthy Eating
Eating healthy doesn’t have to be boring or bland. This Cod and Butternut Squash Puree is a prime example of how nutritious ingredients can come together to create something truly delightful.
With its vibrant flavors and textures, this dish is sure to impress anyone who sits at your table.
So why not give it a try? Embrace the deliciousness of healthy eating and enjoy every bite of this satisfying meal. Your taste buds and your body will thank you!