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Cod and Cherry Tomato Confit – A Slow-cooked Dish with Garlic Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

In the quest for healthy eating, finding recipes that are not only nutritious but also bursting with flavor can be a challenge. Enter Cod and Cherry Tomato Confit—a dish that beautifully marries flaky, tender cod with slow-cooked cherry tomatoes and fragrant garlic.

This delightful recipe is not just packed with taste; it also supports your weight loss journey without sacrificing satisfaction.

If you’re ready to impress your palate and nourish your body, let’s dive into this delicious dish!

The Benefits of Cod

Cod is a fantastic choice for anyone looking to eat healthier. With approximately 70 calories and 15 grams of protein in a 3-ounce serving, it’s a lean source of protein that supports muscle health and keeps you feeling full.

High-protein diets have been shown to help with weight management, as protein can increase satiety, reducing the likelihood of overeating.

Additionally, cod is rich in essential nutrients, including vitamin B12, phosphorus, and selenium.

A study from the American Journal of Clinical Nutrition suggests that regular fish consumption, particularly fatty fish and lean options like cod, is associated with a reduced risk of heart disease. So, including cod in your meals can be a smart and heart-healthy choice.

The Power of Cherry Tomatoes

Cherry tomatoes are not just adorable; they’re also nutritional powerhouses! These little gems are low in calories, with only about 30 calories per cup, and they provide a wealth of vitamins and minerals. They are particularly high in vitamin C, which is essential for immune function and skin health.

Moreover, cherry tomatoes are an excellent source of antioxidants, including lycopene, which has been linked to a lower risk of chronic diseases, including heart disease and certain cancers.

A study published in the Journal of Nutrition found that diets rich in fruits and vegetables, particularly those high in antioxidants like cherry tomatoes, can contribute to better weight management and overall health.

Garlic: The Flavor Enhancer

Garlic, often called a superfood, is not only a staple in many cuisines but also comes with numerous health benefits. It has been shown to have anti-inflammatory and immune-boosting properties.

According to the National Center for Biotechnology Information, garlic is known to help lower blood pressure and cholesterol levels, contributing to heart health.

Garlic also adds a depth of flavor to dishes without adding significant calories, making it a perfect ingredient for weight-loss recipes. In this dish, the slow-cooked garlic mingles with the cherry tomatoes to create a rich, savory sauce that enhances the cod beautifully.

The Recipe: Cod and Cherry Tomato Confit

Ready to bring this delightful dish to life? Here’s a detailed recipe for Cod and Cherry Tomato Confit that will guide you through every step of the process.

This meal is not only simple to prepare but also perfect for impressing family and friends.

Ingredients

For approximately 4 servings, you will need:

For the Cod:

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

For the Cherry Tomato Confit:

  • 2 cups cherry tomatoes (halved)
  • 4 cloves garlic, peeled and smashed
  • 1/4 cup olive oil
  • 1 teaspoon balsamic vinegar (optional)
  • Salt and pepper to taste
  • Fresh basil leaves (for garnish)

Instructions

Step 1: Prepare the Cherry Tomato Confit

  • Preheat the Oven: Start by preheating your oven to 300°F (150°C). This low temperature is crucial for slow-cooking the tomatoes to perfection.
  • Combine Ingredients: In a baking dish, combine the halved cherry tomatoes, smashed garlic cloves, and olive oil. If using, add the balsamic vinegar for extra depth of flavor. Season with salt and pepper to taste.
  • Slow-Cook the Tomatoes: Spread the mixture evenly in the baking dish and place it in the oven. Bake for about 1 hour, stirring occasionally, until the tomatoes are soft and bursting, and the garlic is tender and fragrant.

Step 2: Cook the Cod

  • Season the Cod: While the tomatoes are cooking, season the cod fillets with salt, pepper, and dried oregano if using. Drizzle a little olive oil over the fillets to keep them moist during cooking.
  • Sear the Cod: In a non-stick skillet over medium-high heat, add a bit of olive oil. Once hot, place the seasoned cod fillets in the skillet. Sear for about 3-4 minutes on each side, or until the fish flakes easily with a fork and has a golden crust.

Step 3: Assemble the Dish

  • Plate the Dish: On a serving plate, place a generous spoonful of the cherry tomato confit in the center.
  • Top with Cod: Lay a piece of the seared cod on top of the confit, allowing the flavors to meld together.
  • Garnish and Serve: Garnish with fresh basil leaves for a pop of color and added flavor. Serve immediately and enjoy this deliciously healthy meal!

Nutritional Information

Per serving (approximately):

  • Calories: 320
  • Protein: 30g
  • Carbohydrates: 10g
  • Fat: 18g
  • Fiber: 2g

This Cod and Cherry Tomato Confit is not only low in calories but also high in protein and healthy fats, making it an excellent choice for anyone looking to maintain a healthy diet.

Tips for the Best Cod and Cherry Tomato Confit

  • Fresh Ingredients: Whenever possible, use fresh cod and ripe cherry tomatoes for the best flavor.
  • Customize the Recipe: Feel free to add other vegetables to the confit, such as bell peppers or zucchini, for added nutrition and color.
  • Make-ahead Option: You can prepare the cherry tomato confit in advance and store it in the refrigerator. Just reheat gently before serving with the cod.

A Dish Worth Savoring

Cooking a healthy meal doesn’t have to be a chore, and this Cod and Cherry Tomato Confit is a testament to that. With its simple preparation and vibrant flavors, this recipe makes healthy eating a pleasure rather than a punishment.

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

So roll up your sleeves, gather your ingredients, and treat yourself to a meal that is both nourishing and delicious. After all, eating well is one of the greatest pleasures in life!