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Cod and Cornmeal Cakes – A Crispy Pan-fried Protein Rich Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

When it comes to healthy eating, finding meals that are both delicious and satisfying can sometimes feel like a daunting task.

If you’re on the lookout for a dish that ticks all the boxes—nutritious, easy to prepare, and absolutely scrumptious—look no further than Cod and Cornmeal Cakes.

These crispy pan-fried cakes combine the delicate flavors of cod with the hearty texture of cornmeal and a blend of fresh herbs, making them not only a treat for your taste buds but also a fantastic option for anyone looking to shed a few pounds.

Why Choose Cod?

Cod is a fantastic choice when it comes to lean protein sources. According to the USDA, a 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein, making it an excellent option for those focusing on weight loss.

This fish is also low in saturated fat and packed with essential nutrients like vitamin B12, phosphorus, and selenium. Not to mention, its mild flavor makes it a versatile ingredient that can adapt to various recipes.

The Benefits of Cornmeal

Cornmeal is not just a tasty addition; it also offers a host of benefits. Made from ground corn, cornmeal is a whole grain that provides dietary fiber, which is important for digestion and can help you feel full longer.

According to a study published in the Journal of Nutrition, incorporating whole grains into your diet can lead to better weight management and reduced risk of chronic diseases. Plus, cornmeal adds a delightful crunch to our cakes, making them even more enjoyable.

A Flavorful Fusion of Ingredients

The combination of cod and cornmeal is enhanced by a medley of herbs that pack a punch in the flavor department. Fresh parsley, dill, and chives not only contribute to the cakes’ taste but also add additional nutrients.

Herbs are often rich in antioxidants and can improve your overall health. So, while you’re indulging in these crispy cakes, you can feel good knowing you’re nourishing your body with wholesome ingredients.

The Perfect Weight Loss Recipe

Ready to dive into making your own Cod and Cornmeal Cakes? Here’s a detailed recipe that will guide you step-by-step to create these delightful cakes right in your kitchen.

Ingredients

For approximately 4 servings, you will need:

  • For the Cakes:
    • 1 pound cod fillets (fresh or frozen, thawed)
    • 1 cup cornmeal
    • 1/2 cup all-purpose flour (or whole wheat flour for a healthier option)
    • 1/4 cup fresh parsley, chopped
    • 2 tablespoons fresh dill, chopped (or 1 tablespoon dried dill)
    • 2 tablespoons fresh chives, chopped
    • 2 large eggs
    • 1/4 cup milk (or a non-dairy alternative)
    • Salt and pepper to taste
    • 1 teaspoon garlic powder (optional)
  • For Cooking:
    • 2 tablespoons olive oil (or cooking spray for a lighter option)

Instructions

Step 1: Prepare the Cod

  • Cook the Cod: If using fresh cod, steam or poach the fillets until they are opaque and easily flake with a fork (about 10-12 minutes). If using frozen cod, ensure it’s completely thawed beforehand.
  • Flake the Cod: Once cooked, let the fish cool slightly, then flake it into a large mixing bowl, removing any bones or skin.

Step 2: Mix the Ingredients

  • Combine Dry Ingredients: In a separate bowl, combine the cornmeal, flour, garlic powder (if using), salt, and pepper. Mix well to ensure the dry ingredients are evenly distributed.
  • Combine Wet Ingredients: In another bowl, whisk together the eggs and milk. Add the chopped herbs and mix until well combined.
  • Bring It All Together: Gradually add the dry ingredients to the wet mixture, stirring until just combined. Fold in the flaked cod gently, ensuring not to overmix.

Step 3: Form the Cakes

Shape the Cakes: Using your hands, form the mixture into small patties or cakes, about 2-3 inches in diameter. You can make them thicker or thinner depending on your preference.

Step 4: Cook the Cakes

  • Heat the Oil: In a large skillet, heat the olive oil over medium heat. You can use cooking spray for a lighter option if desired.
  • Pan-Fry the Cakes: Once the oil is hot, add the cod and cornmeal cakes to the skillet. Cook for about 4-5 minutes on each side or until golden brown and crispy. Avoid overcrowding the skillet; cook in batches if necessary.
  • Drain Excess Oil: Once cooked, transfer the cakes to a paper towel-lined plate to absorb any excess oil.

Step 5: Serve and Enjoy

These Cod and Cornmeal Cakes are best enjoyed warm, and they can be served with a variety of dipping sauces such as tartar sauce, a squeeze of lemon, or a homemade yogurt sauce for added freshness. Consider pairing them with a simple green salad or roasted vegetables for a complete meal.

Nutritional Information

Per serving (approximately 2 cakes):

  • Calories: 220
  • Protein: 18g
  • Carbohydrates: 25g
  • Fat: 7g
  • Fiber: 3g

This makes Cod and Cornmeal Cakes a balanced meal option that keeps you satisfied without overloading on calories. They’re perfect for lunch, dinner, or even a hearty snack!

Tips for the Best Cod and Cornmeal Cakes

  • Choosing Your Cod: Fresh cod is ideal, but frozen cod works well too—just ensure it’s completely thawed before use.
  • Customize Your Herbs: Feel free to experiment with different herbs based on your preference. Cilantro, thyme, or even a hint of spicy paprika can add unique flavors.
  • Make Ahead: You can prepare the mixture ahead of time and store it in the fridge for up to 24 hours. This makes meal prep easier for busy days!
  • Baking Option: For a healthier twist, consider baking the cakes. Preheat your oven to 400°F (200°C), place the cakes on a parchment-lined baking sheet, and brush them lightly with olive oil. Bake for about 15-20 minutes, flipping halfway through.

A Delicious Step Towards Healthier Eating

Incorporating dishes like Cod and Cornmeal Cakes into your meal rotation can be a game-changer for your health journey. Not only are they packed with protein and fiber, but they also bring joy to your table with their delightful crunch and flavor.

So why not give this recipe a try?

You’ll be amazed at how easy it is to whip up a satisfying meal that won’t derail your weight loss goals. Embrace the deliciousness and versatility of cod and cornmeal, and enjoy every bite!