Last Updated on December 9, 2024 by Arif Chowdhury

When it comes to food that’s both satisfying and healthy, few dishes can compete with the delightful combination of Cod and Herbed Polenta Fries.

This dish not only tantalizes your taste buds but also aligns beautifully with your weight loss goals. Packed with nutrients and flavor, this recipe is a perfect choice for anyone looking to enjoy a guilt-free meal without sacrificing taste.

Let’s dive into the world of cod and polenta fries, exploring their nutritional benefits, and of course, how to prepare this scrumptious dish at home.

The Nutritional Benefits of Cod

Cod is a fantastic fish to include in your diet, especially if you’re working towards losing weight.

Not only is it low in calories—about 70 calories per 3-ounce serving—but it’s also rich in protein, with around 15 grams per serving. This means it can keep you feeling full and satisfied without piling on the calories.

Statistical Insight: According to the USDA, fish like cod can help you meet your protein needs while being lower in saturated fat compared to other protein sources. This makes it a heart-healthy choice as well!

Additionally, cod is a good source of essential nutrients like vitamin B12, which supports nerve health and red blood cell formation, and selenium, an antioxidant that helps protect your body from damage.

Why Choose Polenta Fries?

Polenta, made from ground cornmeal, is not only versatile but also gluten-free, making it an excellent alternative to traditional potato fries.

When prepared as fries, polenta is crispy on the outside and creamy on the inside, offering a delightful textural contrast that pairs beautifully with cod.

Health Benefits of Polenta: Polenta is high in carbohydrates and can provide a steady source of energy. It’s also rich in fiber, which aids digestion and helps maintain a healthy gut. A serving of polenta can contain around 1.5 grams of fiber, contributing to your daily intake.

Statistical Insight: A study published in the Journal of Nutrition found that diets high in fiber can reduce the risk of obesity and related diseases. This makes polenta a smart choice for anyone looking to maintain a healthy weight.

The Perfect Pairing: Cod and Herbed Polenta Fries

Now that we’ve established the nutritional benefits of both cod and polenta, let’s talk about how they come together in this fantastic dish.

The crispy herbed polenta fries complement the flaky, tender cod perfectly, while the garlic aioli adds a touch of creaminess and flavor that brings the whole dish together.

Ingredients

For the Cod:

• 4 pieces of cod fillets (about 4 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste
• 1 teaspoon paprika (optional)
• Fresh parsley for garnish (optional)

For the Herbed Polenta Fries:

• 1 cup cornmeal
• 4 cups water or vegetable broth
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 tablespoon olive oil (for frying)
• Fresh herbs (like rosemary or thyme) for garnish

For the Garlic Aioli:

• ½ cup Greek yogurt
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

Step 1: Prepare the Polenta Fries

• Cook the Polenta: In a large pot, bring 4 cups of water or vegetable broth to a boil. Stir in the cornmeal gradually, whisking continuously to avoid lumps. Reduce the heat to low and cook for about 15 minutes, stirring often until the polenta thickens and pulls away from the sides of the pot.
• Season the Polenta: Add garlic powder, dried oregano, and salt. Mix well and spread the polenta onto a parchment-lined baking sheet, smoothing it out to about ½ inch thick. Let it cool to room temperature, then refrigerate for at least 1 hour or until firm.
• Cut into Fries: Once the polenta has set, cut it into fry shapes.
• Fry the Polenta: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Fry the polenta fries in batches until golden brown and crispy on all sides, about 3-4 minutes per side. Remove from the skillet and place on paper towels to drain excess oil.
• Garnish: Sprinkle with fresh herbs and set aside.

Step 2: Prepare the Cod

• Season the Cod: Pat the cod fillets dry with paper towels and season with salt, pepper, and paprika if using.
• Cook the Cod: In the same skillet used for the fries, add 2 tablespoons of olive oil over medium heat. Once hot, add the cod fillets and cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork. Drizzle with lemon juice before removing from heat.

Step 3: Make the Garlic Aioli

• Combine Ingredients: In a small bowl, mix together Greek yogurt, minced garlic, lemon juice, salt, and pepper until smooth.
• Taste and Adjust: Adjust the seasoning to your liking, adding more lemon juice or garlic as needed.

Step 4: Serve

To serve, place a generous portion of cod on a plate alongside a stack of crispy herbed polenta fries. Drizzle with garlic aioli or serve it on the side for dipping. A sprinkle of fresh parsley on top makes the dish pop!

Tips for Perfecting Your Dish

• Experiment with Seasonings: Feel free to change up the seasonings in both the cod and polenta fries. Try adding chili powder for a kick or fresh herbs for extra flavor.
• Baking Option: For a lighter option, consider baking the polenta fries. Preheat your oven to 425°F (220°C), place the fries on a baking sheet, drizzle with olive oil, and bake for about 25-30 minutes, flipping halfway through.
• Make it a Meal: Pair the cod and polenta fries with a refreshing salad or steamed vegetables for a complete, nutritious meal.

Conclusion

Creating a delicious, healthy meal doesn’t have to be complicated. With this recipe for Cod and Herbed Polenta Fries, you can enjoy a delightful dish that’s nutritious and satisfying.

The combination of flaky cod, crispy fries, and creamy garlic aioli is sure to impress your family and friends.

And remember, the journey to healthy eating can be both fun and flavorful. So, why not treat yourself to this delightful dish that supports your weight loss goals? Happy cooking!