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Cod and Dill-Infused Cream Sauce – Protein Rich Poached Dish Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

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

Enter Cod and Dill-Infused Cream Sauce—a dish that effortlessly combines flaky cod fillets with a luxurious, dill-flavored cream sauce and vibrant asparagus. This recipe not only pleases the palate but also aligns with your weight loss goals.

Let’s dive into the details of this delicious dish and learn how to prepare it in your own kitchen!

Why Choose Cod?

Cod is a fantastic choice when it comes to lean protein. A 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein. This makes it an excellent option for those looking to manage their weight while still enjoying a fulfilling meal.

Additionally, cod is low in fat, which is beneficial for a heart-healthy diet. It’s rich in essential nutrients like vitamin B12 and selenium.

A study published in the Journal of Nutrition found that regular consumption of fish can reduce the risk of heart disease and improve overall cardiovascular health. By incorporating cod into your meals, you’re not just making a tasty choice; you’re making a smart one for your health.

The Benefits of Dill

Dill, often overlooked, is a herb that brings not only flavor but also health benefits. This aromatic herb is rich in antioxidants and has been linked to various health benefits, including improved digestion and reduced inflammation.

A study published in the Journal of Medicinal Food indicated that dill contains essential oils that may help alleviate digestive problems.

Moreover, dill is low in calories and can add a fresh, vibrant flavor to dishes without adding extra fat or calories, making it an excellent companion for weight loss recipes. Its unique taste pairs beautifully with fish, enhancing the overall flavor of the dish.

Asparagus: A Nutritional Powerhouse

Asparagus is a nutrient-dense vegetable that deserves a spot on your plate. One cup of cooked asparagus contains only about 27 calories and provides a wealth of vitamins, including A, C, E, and K. It’s also a good source of fiber, which is essential for digestive health.

Research from the American Journal of Clinical Nutrition suggests that a diet rich in vegetables like asparagus can aid in weight loss and improve overall health.

Furthermore, asparagus is known for its diuretic properties, helping to reduce bloating and promote healthy digestion. Incorporating asparagus into your meals not only adds color but also boosts the nutritional profile of your dishes.

The Recipe: Cod and Dill-Infused Cream Sauce

Ready to indulge in this delectable dish? Here’s a step-by-step recipe for Cod and Dill-Infused Cream Sauce that’s not only easy to make but also packed with flavors that will tantalize your taste buds.

Ingredients

For approximately 4 servings, you will need:

For the Cod:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • Salt and pepper to taste
  • 1 tablespoon olive oil

For the Dill-Infused Cream Sauce:

  • 1 tablespoon butter
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup heavy cream (or half-and-half for a lighter version)
  • 1/4 cup fresh dill, chopped (or 1 tablespoon dried dill)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

For the Asparagus:

  • 1 bunch asparagus, trimmed
  • Salt (for boiling water)

Instructions

Step 1: Prepare the Asparagus

  • Boil Water: Start by bringing a pot of salted water to a boil. This will help season the asparagus as it cooks.
  • Cook the Asparagus: Once the water is boiling, add the trimmed asparagus and cook for about 3-5 minutes, or until tender but still crisp.
  • Drain and Set Aside: Drain the asparagus and set it aside. You can also plunge it into ice water to stop the cooking process and keep it vibrant green, but that’s optional.

Step 2: Cook the Cod

  • Season the Cod: While the asparagus is cooking, season the cod fillets with salt and pepper.
  • Sear the Cod: In a large skillet over medium heat, add the olive oil. Once hot, add the seasoned cod fillets. Cook for about 4-5 minutes on each side or until the fish is opaque and flakes easily with a fork. Remove the cod from the skillet and set aside.

Step 3: Make the Dill-Infused Cream Sauce

  • Sauté the Aromatics: In the same skillet, melt the butter over medium heat. Add the chopped onion and sauté until soft and translucent, about 3-4 minutes. Then, add the minced garlic and cook for an additional minute, being careful not to burn it.
  • Add the Cream: Pour in the heavy cream and stir to combine. Bring the mixture to a gentle simmer.
  • Stir in Dill and Lemon Juice: Add the chopped fresh dill and lemon juice to the sauce, stirring well. Season with salt and pepper to taste. Let the sauce simmer for about 5 minutes to thicken slightly.

Step 4: Combine and Serve

  • Add Cod to the Sauce: Gently place the cooked cod fillets into the skillet with the dill-infused cream sauce. Spoon some of the sauce over the fish and let it warm through for a minute.
  • Plate the Dish: On a serving plate, arrange the asparagus and place a cod fillet on top. Drizzle with additional dill cream sauce for an extra touch.
  • Enjoy: Serve immediately and savor the delightful combination of flavors!

Nutritional Information

Per serving (approximately):

  • Calories: 380
  • Protein: 30g
  • Carbohydrates: 10g
  • Fat: 25g
  • Fiber: 4g

This Cod and Dill-Infused Cream Sauce dish is not only low in calories but also rich in protein and healthy fats, making it an excellent choice for anyone focusing on weight loss.

Tips for the Best Cod and Dill-Infused Cream Sauce

  • Choose Fresh Ingredients: Whenever possible, use fresh cod and herbs for the best flavor. Frozen can work in a pinch, but fresh is always a winner!
  • Adjust the Sauce: If you prefer a lighter sauce, consider using half-and-half instead of heavy cream. You can also add a splash of chicken broth for extra flavor without too many calories.
  • Meal Prep: This dish can be made ahead of time. Just reheat gently before serving to keep the cod from drying out.

A Healthy Indulgence You’ll Love

Eating healthily doesn’t have to mean sacrificing flavor, and this Cod and Dill-Infused Cream Sauce is the perfect example of that.

Combining the nutritious benefits of cod and asparagus with the creamy goodness of a dill-infused sauce creates a meal that feels indulgent yet aligns with your weight loss goals. Whether you’re preparing a weeknight dinner or entertaining guests, this dish is sure to impress.

So, gather your ingredients, get ready to cook, and enjoy a fabulous meal that’s as good for you as it is delicious!