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Cod and Lemon-Butter Brussels Sprouts – A Nutritious Protein Rich Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Are you looking for a bright, flavorful meal that feels indulgent but supports your weight loss goals?

You’re in for a treat with this delightful recipe: Cod and Lemon-Butter Brussels Sprouts. This dish combines tender, flaky cod with sautéed Brussels sprouts, all brought to life with a zesty lemon-butter sauce.

Not only is it packed with nutrients, but it’s also a feast for the senses—perfect for any occasion!

Let’s dive in to discover the benefits of the ingredients and how to prepare this mouthwatering dish.

Why Choose Cod?

First off, let’s celebrate cod—the star of our dish! This popular fish is a fantastic choice for anyone seeking to eat healthier.

A typical 3-ounce serving of cooked cod contains around 70-90 calories and is rich in protein, providing approximately 20 grams.

Studies indicate that diets high in protein can help with weight management by promoting feelings of fullness and reducing overall calorie intake.

Nutritional Benefits of Cod:

  • Low in Calories: Ideal for weight loss, cod is a lean source of protein.
  • Rich in Nutrients: Cod is an excellent source of vitamin B12, which is essential for energy metabolism and nervous system health.
  • Versatile and Mild: Its mild flavor makes it easy to pair with a variety of seasonings and sides.

The Power of Brussels Sprouts

Next up, let’s talk about Brussels sprouts. These little green gems are not only nutritious but also incredibly versatile. Often overlooked, Brussels sprouts are a cruciferous vegetable packed with vitamins and minerals.

A one-cup serving of cooked Brussels sprouts contains about 38 calories, along with a healthy dose of vitamin K, vitamin C, and fiber.

Health Benefits of Brussels Sprouts:

  • High in Fiber: Aids in digestion and helps you feel full longer.
  • Rich in Antioxidants: Contain compounds that help fight inflammation and oxidative stress.
  • Supports Heart Health: Their high fiber content can aid in lowering cholesterol levels, contributing to better cardiovascular health.

Ingredients You’ll Need

Ready to create this delicious Cod and Lemon-Butter Brussels Sprouts dish? Here’s what you’ll need:

For the Cod:

  • 4 cod fillets (about 4-6 ounces each)
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for cooking)
  • Juice of 1 lemon (for flavor)

For the Lemon-Butter Brussels Sprouts:

  • 1 pound Brussels sprouts, trimmed and halved
  • 3 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • Zest of 1 lemon
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)

Instructions: Step by Step

Step 1: Prepare the Brussels Sprouts

  • Trim and Halve: Start by washing the Brussels sprouts under cold water. Trim the ends and slice each sprout in half lengthwise.
  • Sauté the Brussels Sprouts: In a large skillet over medium heat, melt 3 tablespoons of unsalted butter. Once the butter is melted and bubbly, add the halved Brussels sprouts cut-side down. Sauté for about 5-7 minutes, or until they are golden brown and tender.
  • Add Garlic and Lemon: Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant. Then, add the lemon zest and juice. Season with salt and pepper to taste, and give it a good stir to combine. Remove from heat and set aside.

Step 2: Cook the Cod

  • Season the Cod: Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
  • Heat the Olive Oil: In another skillet, heat 1 tablespoon of olive oil over medium-high heat.
  • Cook the Cod: Carefully add the cod fillets to the skillet. Cook for about 4-5 minutes on one side, or until golden brown. Flip the fillets and cook for another 3-4 minutes, or until the fish is opaque and flakes easily with a fork.
  • Add Lemon Juice: Just before serving, squeeze fresh lemon juice over the cooked cod for an extra burst of flavor.

Step 3: Assemble the Dish

  • Plate the Brussels Sprouts: On each plate, spoon a generous serving of the lemon-butter Brussels sprouts.
  • Top with Cod: Place a cod fillet on top of the Brussels sprouts.
  • Garnish: If desired, sprinkle freshly chopped parsley over the dish for a pop of color and flavor.

Nutritional Benefits of This Dish

This Cod and Lemon-Butter Brussels Sprouts dish is more than just a tasty meal; it’s a nutritious powerhouse. Here’s a breakdown of its health benefits:

  • High in Protein: The cod provides a significant amount of protein, which is essential for muscle health and recovery.
  • Rich in Vitamins: Both the cod and Brussels sprouts contribute to your daily intake of vitamins A, C, and K.
  • Low Calorie: This dish is light yet filling, making it perfect for those aiming to lose weight.

Tips for Success

  • Choose Fresh Ingredients: Whenever possible, opt for fresh, high-quality cod and vibrant Brussels sprouts to enhance the flavor of your dish.
  • Customize Your Seasoning: Feel free to experiment with different herbs and spices. Adding a pinch of red pepper flakes can give your dish a nice kick!
  • Make It Ahead: You can prepare the Brussels sprouts in advance and reheat them just before serving, making it a convenient option for busy weeknights.

Storage and Reheating

If you have leftovers (which can be tough to resist), store them in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the cod in the oven to keep it from drying out and reheat the Brussels sprouts in a skillet or microwave.

A Zesty Meal Awaits

As you sit down to enjoy this vibrant Cod and Lemon-Butter Brussels Sprouts dish, take a moment to appreciate the fresh flavors and the healthy ingredients that come together in this recipe.

It’s a fantastic reminder that eating healthy doesn’t have to be boring or bland. Whether you’re cooking for yourself or hosting friends, this dish is sure to impress.

So don your apron, gather your ingredients, and embark on this culinary adventure that’s as nourishing as it is delicious!