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Cod and Pesto Stuffed Peppers Filled with Quinoa and Basil Pesto Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

When you think about healthy eating, the first thought that often comes to mind is the idea of bland salads and unexciting meals.

But what if I told you that eating healthy could be a delicious adventure? Enter Cod and Pesto Stuffed Peppers—a vibrant and satisfying dish that combines the mild, flaky goodness of cod with the nutty flavor of quinoa and the fresh zing of basil pesto, all nestled inside colorful bell peppers.

This recipe is not only packed with flavor but also supports your weight loss journey. Let’s dive into this delightful dish and learn how to prepare it!

The Versatility of Cod

Cod is a popular fish choice for many home cooks, and it’s no wonder why! According to the National Oceanic and Atmospheric Administration (NOAA), cod is one of the most consumed fish in the United States, with an average annual consumption of about 1.5 pounds per person.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains roughly 70 calories. This makes it an excellent option for those aiming to lose weight without sacrificing protein intake.
  • High in Protein: Cod is packed with approximately 15 grams of protein per serving. Protein is essential for muscle maintenance and helps keep you feeling full longer.
  • Rich in Nutrients: Cod is a great source of vitamins and minerals, including vitamin B12, selenium, and phosphorus. Vitamin B12 plays a crucial role in energy production and brain health.

The Power of Quinoa

Quinoa has gained popularity in recent years and has rightfully earned its place as a superfood. This ancient grain is actually a seed, but it’s often treated like a grain in culinary applications.

A fascinating fact is that quinoa contains all nine essential amino acids, making it a complete protein source. In fact, the USDA reports that quinoa consumption has increased significantly, with Americans eating about 0.5 pounds per person annually.

Why Include Quinoa?

  • High in Fiber: Quinoa is a fantastic source of dietary fiber, which aids in digestion and helps keep you feeling full. A cup of cooked quinoa has about 5 grams of fiber.
  • Gluten-Free: Quinoa is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.
  • Packed with Nutrients: Quinoa is rich in vitamins and minerals, including magnesium, iron, and antioxidants, contributing to overall health.

The Flavorful Boost of Basil Pesto

Basil pesto is a classic Italian sauce made from fresh basil leaves, garlic, pine nuts, Parmesan cheese, and olive oil. It’s a vibrant addition to many dishes, and it brings a delightful burst of flavor to our stuffed peppers.

Benefits of Basil Pesto

  • Rich in Healthy Fats: The olive oil in pesto provides heart-healthy monounsaturated fats, which can help improve cholesterol levels.
  • Antioxidant Properties: Basil is packed with antioxidants, which help combat oxidative stress and inflammation in the body.
  • Versatile: Pesto can be used in a variety of dishes, from pasta to sandwiches, making it a staple in healthy cooking.

Ingredients for Cod and Pesto Stuffed Peppers

Ready to make these delicious stuffed peppers? Here’s what you’ll need:

For the Stuffed Peppers

  • 4 large bell peppers: Any color—red, yellow, or green—works beautifully
  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 1 cup (170g) cooked quinoa: You can use pre-cooked or prepare it fresh
  • 1/2 cup (120ml) basil pesto: Store-bought or homemade
  • 1/2 cup (60g) cherry tomatoes: Halved for freshness
  • 1/4 cup (30g) grated Parmesan cheese: For topping (optional)
  • Salt and pepper: To taste
  • 1 tablespoon olive oil: For cooking the cod

For Homemade Basil Pesto (Optional)

  • 2 cups fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup grated Parmesan cheese
  • 2 garlic cloves
  • 1/2 cup olive oil
  • Salt and pepper: To taste

How to Prepare Cod and Pesto Stuffed Peppers

Step 1: Make the Basil Pesto (if making homemade)

  • Blend the Ingredients: In a food processor, combine the basil leaves, pine nuts, Parmesan cheese, garlic, salt, and pepper. Pulse until finely chopped.
  • Add Olive Oil: With the processor running, slowly drizzle in the olive oil until the mixture is smooth and creamy. Taste and adjust seasoning if necessary. Set aside.

Step 2: Prepare the Cod

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Cook the Cod: Heat the olive oil in a skillet over medium heat. Season the cod fillets with salt and pepper, then add them to the skillet. Cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork. Once cooked, remove from heat and let cool slightly before flaking the cod into bite-sized pieces.

Step 3: Cook the Quinoa

If you haven’t cooked the quinoa yet, follow these steps:

  • Rinse the Quinoa: Rinse 1/3 cup of quinoa under cold water to remove bitterness.
  • Cook: In a saucepan, combine the rinsed quinoa with 1 cup of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed. Fluff with a fork and let cool.

Step 4: Prepare the Bell Peppers

  • Cut the Peppers: Slice the tops off the bell peppers and remove the seeds and membranes. If necessary, trim the bottoms slightly so they stand upright.
  • Mix the Filling: In a large mixing bowl, combine the flaked cod, cooked quinoa, basil pesto, and halved cherry tomatoes. Mix well to combine, and season with additional salt and pepper if desired.

Step 5: Stuff the Peppers

  • Fill the Peppers: Spoon the cod and quinoa mixture into each bell pepper, packing it in gently.
  • Top with Parmesan: If using, sprinkle grated Parmesan cheese on top of each stuffed pepper.

Step 6: Bake the Stuffed Peppers

  • Arrange in a Baking Dish: Place the stuffed peppers upright in a baking dish. If you have any leftover filling, you can place it around the peppers in the dish.
  • Bake: Cover the dish with aluminum foil and bake for 25-30 minutes. Remove the foil and bake for an additional 10 minutes, or until the peppers are tender and the tops are golden brown.

Step 7: Serve and Enjoy

Remove the stuffed peppers from the oven and let them cool for a few minutes. Serve warm, garnished with fresh basil or a drizzle of extra pesto if desired.

Nutritional Benefits of Cod and Pesto Stuffed Peppers

This dish is not only a feast for the taste buds but also offers numerous health benefits:

  • Balanced Nutrition: Each stuffed pepper is a balanced meal, combining lean protein from the cod, healthy fats from the pesto, and complex carbohydrates from the quinoa.
  • Low-Calorie Delight: Each pepper contains about 300-350 calories, depending on the toppings and portion sizes, allowing you to enjoy a hearty meal without exceeding your caloric goals.
  • Rich in Vitamins: The combination of bell peppers, cod, and pesto provides a variety of vitamins, including vitamin C, B vitamins, and essential minerals like magnesium and potassium.

Portion Control Tips

While these stuffed peppers are healthy, it’s important to keep portion sizes in mind. One stuffed pepper per person is generally a satisfying serving, especially when paired with a side salad or steamed vegetables.

A Delicious Path to Healthy Eating

Cod and Pesto Stuffed Peppers are a wonderful way to enjoy a healthy meal that doesn’t skimp on flavor. This dish is colorful, nutritious, and easy to prepare, making it an excellent choice for weeknight dinners or meal prep.

Whether you’re looking to impress guests or simply want to enjoy a comforting meal, these stuffed peppers are sure to hit the spot.

So gather your ingredients, roll up your sleeves, and get ready to indulge in a dish that nourishes both your body and your taste buds!