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Cod and Pecan Crust – Crunchy Meal Baked and Served with Steamed Green Beans Weight Loss Recipe

Last Updated on December 2, 2024 by Arif Chowdhury

Looking for a healthy yet satisfying meal that brings a bit of crunch to your dinner table? Cod and Pecan Crust is a delightful dish that features tender cod fillets coated in a crunchy pecan crust, baked to perfection, and served with vibrant steamed green beans.

This recipe not only satisfies your cravings but also supports your weight loss goals.

Let’s explore the benefits of the ingredients, how to prepare this delicious meal, and why it’s a great addition to your healthy eating plan.

The Nutritional Benefits of Cod

Cod is a lean protein that offers a wealth of nutritional benefits. A 6-ounce serving of cod typically contains around 140 calories and an impressive 30 grams of protein. This high protein content is crucial for those looking to lose weight, as protein helps keep you feeling full and satisfied longer.

According to a study from the American Journal of Clinical Nutrition, diets higher in protein can lead to more significant weight loss and improved body composition.

Moreover, cod is rich in essential nutrients such as vitamin B12, which supports energy metabolism and neurological function, and selenium, an important antioxidant that helps protect your body from oxidative stress.

The American Heart Association recommends incorporating fish like cod into your diet at least twice a week for optimal heart health.

The Crunchy Goodness of Pecans

Pecans are more than just a delicious addition to your meals; they also pack a nutritional punch.

A one-ounce serving of pecans (about 19 halves) contains approximately 196 calories, 3 grams of protein, and 20 grams of healthy fats, primarily monounsaturated fats. These healthy fats can help lower LDL (bad) cholesterol levels, promoting heart health.

Research has shown that including nuts in your diet can support weight management. A study published in the American Journal of Clinical Nutrition found that people who consumed nuts regularly had lower body weight and waist circumference compared to those who didn’t.

The fiber and protein in pecans can help you feel full, making them a smart choice for a weight loss recipe.

The Benefits of Steamed Green Beans

Green beans are a fantastic vegetable choice for any healthy meal. They are low in calories—only about 31 calories per cup—while being high in fiber, vitamins A, C, and K, and various antioxidants.

Fiber is essential for digestion and helps keep you feeling full, which is particularly important when trying to lose weight.

According to a study from the Nutritional Journal, increasing vegetable intake is associated with lower body weight and a reduced risk of chronic diseases. Green beans are also versatile and easy to prepare, making them a perfect side dish for our cod recipe.

Ingredients You’ll Need

To prepare this delightful Cod and Pecan Crust, gather the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 1 cup pecans, finely chopped
  • 1/2 cup whole wheat breadcrumbs (or gluten-free alternative)
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive oil

For the Steamed Green Beans:

  • 4 cups fresh green beans, trimmed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Lemon wedges (for serving)

Nutritional Overview

A serving of Cod and Pecan Crust with steamed green beans provides a balanced nutritional profile that supports weight loss. Here’s what you can expect per serving:

  • Calories: Approximately 450-500 calories
  • Protein: 40 grams
  • Carbohydrates: 30 grams
  • Fats: 25 grams

This meal not only fills you up but also offers essential nutrients to support your health and wellness.

Step-by-Step Recipe: Cod and Pecan Crust

Step 1: Prepare the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
  • Make the Pecan Crust: In a bowl, combine the finely chopped pecans, whole wheat breadcrumbs, garlic powder, paprika, salt, and black pepper. Mix well to combine.
  • Prepare the Cod Fillets: Pat the cod fillets dry with paper towels. Brush both sides of each fillet with Dijon mustard. This will help the pecan mixture adhere better and add a tangy flavor.
  • Coat the Cod: Press each fillet into the pecan mixture, ensuring they are evenly coated on both sides.

Step 2: Bake the Cod

  • Place on Baking Sheet: Arrange the coated cod fillets on the prepared baking sheet. Drizzle with olive oil to help with browning.
  • Bake: Bake in the preheated oven for about 15-20 minutes, or until the cod flakes easily with a fork and the crust is golden brown. Cooking time may vary depending on the thickness of the fillets.

Step 3: Steam the Green Beans

  • Prepare the Green Beans: While the cod is baking, bring a pot of water to a boil. Add the trimmed green beans and cook for about 4-5 minutes, or until they are bright green and tender-crisp.
  • Drain and Season: Drain the green beans and return them to the pot. Drizzle with olive oil and season with salt and pepper to taste. Toss to combine.

Step 4: Serve

  • Plate the Dish: On each plate, serve a cod fillet alongside a generous portion of steamed green beans.
  • Garnish: If desired, serve with lemon wedges for a refreshing squeeze of citrus over the cod.
  • Enjoy: Dig into your delicious, nutritious meal, savoring the crunch of the pecan crust and the fresh flavors of the green beans!

Tips for Success

  • Use Fresh Ingredients: For the best flavor, choose fresh cod fillets and vibrant green beans. Look for crisp, bright green beans that snap when bent.
  • Customize the Crust: Feel free to experiment with the crust. You can add herbs like thyme or rosemary to the pecan mixture for an extra layer of flavor.
  • Meal Prep Friendly: This dish works well for meal prep. You can prepare the cod and green beans ahead of time and reheat them for quick, healthy meals throughout the week.

A Nutritionist’s Perspective

Incorporating meals like Cod and Pecan Crust into your diet can be an effective strategy for maintaining a balanced, nutritious lifestyle.

Nutritionists emphasize the importance of whole foods, lean proteins, and plenty of vegetables in your meals.

The Role of Healthy Fats

As mentioned earlier, pecans are a source of healthy fats, which can be beneficial for weight management. Research shows that diets rich in healthy fats can promote feelings of fullness and satisfaction, reducing the likelihood of overeating.

According to a study published in the American Journal of Clinical Nutrition, individuals who included nuts in their diet tended to have lower body weight and better overall health.

The Importance of Lean Proteins

Cod is an excellent source of lean protein, which can support weight loss efforts. A study in the American Journal of Clinical Nutrition found that higher protein intake is associated with greater weight loss and improved metabolic health.

Including lean proteins like cod in your meals can help maintain muscle mass while losing fat.

A Crunchy, Satisfying Meal Awaits

Cooking healthy meals at home can be both enjoyable and rewarding, especially with recipes like Cod and Pecan Crust. This dish combines the rich flavors of cod with the delightful crunch of pecans, served alongside vibrant green beans for a balanced meal.

Whether you’re trying to lose weight or simply looking for a nutritious dinner option, this recipe is sure to impress.

So, gather your ingredients, embrace your inner chef, and treat yourself to a delicious and healthy meal that nourishes both body and soul!