Cliobra

Cod and Cranberry Barley Pilaf with Almonds – A Tasty Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be a chore, nor does it mean you have to sacrifice flavor. If you’re looking for a delightful dish that combines nutritious ingredients with a satisfying taste, look no further than Cod and Cranberry Barley Pilaf.

This recipe features baked cod paired with a nutty barley pilaf, beautifully enhanced by the sweetness of cranberries and the crunch of almonds.

Not only is this dish a feast for the eyes, but it’s also a powerhouse of nutrition, making it an ideal choice for anyone on a weight loss journey. Let’s explore the wonders of this dish and how to prepare it!

The Nutritional Benefits of Cod

Cod is a popular fish choice for many reasons, and its nutritional profile is certainly one of them.

According to the National Oceanic and Atmospheric Administration (NOAA), cod ranks among the most consumed fish in the United States, with Americans averaging about 1.5 pounds per person annually.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains about 70 calories, making it an excellent option for those looking to manage their weight without compromising protein intake.
  • High in Protein: Cod boasts approximately 15 grams of protein per serving. Protein is essential for muscle repair and growth, and it helps keep you feeling full longer.
  • Rich in Nutrients: Cod is a good source of vitamins and minerals, including vitamin B12, which is vital for energy metabolism, and selenium, an antioxidant that supports immune function.

The Benefits of Barley

Barley is often overlooked in favor of more popular grains, but it’s time to shine a spotlight on this nutritious powerhouse.

In fact, the USDA reports that barley consumption has been steadily increasing, with a growing number of people recognizing its health benefits.

Why Include Barley?

  • High in Fiber: Barley is an excellent source of dietary fiber, with about 6 grams per cup of cooked barley. This fiber content helps support digestion and can reduce feelings of hunger.
  • Low Glycemic Index: Barley has a low glycemic index, meaning it releases sugars slowly into the bloodstream. This can help stabilize blood sugar levels and provide sustained energy.
  • Packed with Nutrients: Barley is rich in vitamins and minerals, including magnesium, iron, and antioxidants, which contribute to overall health.

The Sweetness of Cranberries

Cranberries are not just for Thanksgiving! These tiny, tart berries are packed with nutrients and can add a delightful burst of flavor to various dishes.

According to the U.S. Cranberry Marketing Committee, Americans consume about 400 million pounds of cranberries each year.

Benefits of Cranberries

  • High in Antioxidants: Cranberries are rich in antioxidants, which help combat oxidative stress and inflammation in the body.
  • Supports Urinary Health: Research suggests that cranberries may help prevent urinary tract infections (UTIs) due to their unique compounds.
  • Low in Calories: Cranberries are low in calories, making them a perfect addition to weight-loss-friendly recipes.

Ingredients for Cod and Cranberry Barley Pilaf

Ready to make this delicious and healthy dish? Here’s what you’ll need:

For the Baked Cod

  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 1 tablespoon olive oil: For drizzling
  • 1 lemon: For juice and zest
  • Salt and pepper: To taste
  • 1 teaspoon dried thyme or fresh herbs: For flavor

For the Cranberry Barley Pilaf

  • 1 cup (200g) pearl barley: Rinsed
  • 2 cups (480ml) low-sodium vegetable or chicken broth: For cooking the barley
  • 1/2 cup (75g) dried cranberries: For sweetness
  • 1/3 cup (50g) sliced almonds: For crunch
  • 1 small onion: Finely chopped
  • 2 cloves garlic: Minced
  • 1 tablespoon olive oil: For sautéing
  • Salt and pepper: To taste
  • 1 tablespoon fresh parsley: Chopped, for garnish

How to Prepare Cod and Cranberry Barley Pilaf

Step 1: Prepare the Baked Cod

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Season the Cod: Place the cod fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, then squeeze fresh lemon juice over the top. Season with salt, pepper, and thyme. For an extra burst of flavor, add lemon zest.
  • Bake: Bake the cod for about 15-20 minutes, or until the fish flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Step 2: Cook the Barley Pilaf

  • Sauté the Aromatics: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sautéing for about 3-4 minutes until soft and fragrant.
  • Add the Barley: Stir in the rinsed pearl barley, allowing it to toast for 1-2 minutes. This step enhances the nutty flavor of the barley.
  • Add the Broth: Pour in the vegetable or chicken broth and bring to a boil. Once boiling, cover the saucepan, reduce heat to low, and simmer for about 30-35 minutes or until the barley is tender and has absorbed most of the liquid.
  • Mix in Cranberries and Almonds: Once the barley is cooked, stir in the dried cranberries and sliced almonds. Season with salt and pepper to taste.

Step 3: Serve and Enjoy

  • Plate the Dish: On each plate, serve a generous scoop of cranberry barley pilaf alongside a baked cod fillet.
  • Garnish: Sprinkle with freshly chopped parsley for a pop of color and added flavor.
  • Enjoy: Dig in and enjoy the delightful combination of flavors and textures!

Nutritional Benefits of Cod and Cranberry Barley Pilaf

This dish not only satisfies your hunger but also packs a nutritional punch:

  • Balanced Meal: Each serving includes lean protein from the cod, healthy carbohydrates from the barley, and beneficial fats from the olive oil and almonds.
  • Low-Calorie Option: Each serving of cod and cranberry barley pilaf is around 400-500 calories, making it a filling yet weight-loss-friendly meal.
  • Rich in Vitamins and Minerals: The combination of cod, barley, and cranberries provides essential nutrients, including vitamin C, B vitamins, magnesium, and iron.

Portion Control Tips

While this dish is healthy and satisfying, it’s essential to keep portion sizes in check. Aim for one cod fillet and one cup of barley pilaf per serving. Pairing it with a side salad can also enhance the meal without adding excessive calories.

A Delicious Journey to Healthy Eating

Cod and Cranberry Barley Pilaf is a testament to how healthy eating can be enjoyable and fulfilling. This dish is not only visually appealing but also bursting with flavors that will leave you feeling satisfied and nourished.

Whether you’re cooking for yourself or entertaining guests, this recipe is sure to impress.

So gather your ingredients and embark on a culinary adventure that celebrates wholesome, delicious food!