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Cod and Roasted Brussels Sprouts with Bacon – A Savory and Crispy Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

If you’re looking for a dish that’s both hearty and healthy, look no further than Cod and Roasted Brussels Sprouts with Bacon.

This savory recipe beautifully marries flaky cod with crispy Brussels sprouts and the rich, smoky notes of bacon. It’s a delightful combination that not only satisfies your taste buds but also aligns with your weight loss goals.

Let’s explore the nutritional benefits of this dish, how to prepare it, and why it’s a must-try for your dinner table.

The Nutritional Benefits of Cod

Cod is a fantastic source of lean protein, making it a staple for anyone looking to maintain a healthy weight.

A 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein, which helps keep you feeling full and satisfied without the excess calories. High-protein foods like cod are known to promote feelings of fullness, potentially reducing overall calorie intake throughout the day.

In addition to being low in calories, cod is rich in essential nutrients such as vitamin B12, which supports energy metabolism and red blood cell production, and selenium, an antioxidant that helps protect your cells from damage.

According to the American Heart Association, consuming fish like cod regularly can lower the risk of heart disease, making it a heart-healthy option for your meals.

The Crunchy Delight of Brussels Sprouts

Brussels sprouts are often underrated but are a nutritional powerhouse. These little green gems are packed with vitamins C and K, as well as fiber.

Just one cup of cooked Brussels sprouts contains about 38 calories, 3 grams of protein, and 4 grams of fiber. Their high fiber content supports digestive health and can help you feel fuller longer, which is beneficial for weight management.

Brussels sprouts also contain compounds called glucosinolates, which have been studied for their potential cancer-fighting properties.

A study published in the Journal of Agricultural and Food Chemistry highlights that these compounds may help reduce the risk of certain cancers. Additionally, the antioxidants in Brussels sprouts are known to combat inflammation and support overall health.

The Flavor Profile of Bacon

While bacon often gets a bad rap, a moderate amount can add a delicious flavor to dishes. Just two slices of cooked bacon provide about 80 calories and can enhance the taste of your meals significantly. The key is to use it sparingly to enjoy its rich flavor without overdoing the calories.

Bacon also contains essential nutrients, including B vitamins, iron, and zinc. However, it’s important to choose high-quality bacon and, ideally, opt for turkey bacon or uncured bacon for a slightly healthier option.

Pairing bacon with vegetables like Brussels sprouts not only creates a savory dish but also adds depth and richness to the flavors.

The Recipe: Cod and Roasted Brussels Sprouts with Bacon

Now that we’ve explored the nutritional benefits, let’s get into the kitchen! Here’s a detailed recipe for Cod and Roasted Brussels Sprouts with Bacon that’s simple to follow and packed with fantastic flavors.

Ingredients

For approximately 4 servings, you will need:

For the Cod and Brussels Sprouts

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 1 pound Brussels sprouts, trimmed and halved
  • 4 slices of bacon, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika (optional for extra flavor)
  • Lemon wedges for serving

Instructions

Step 1: Preheat the Oven

Set the Temperature: Preheat your oven to 400°F (200°C). This high heat will help the Brussels sprouts become crispy and caramelized while keeping the cod moist.

Step 2: Prepare the Brussels Sprouts and Bacon

  • Toss Together: In a large mixing bowl, combine the halved Brussels sprouts and chopped bacon. Drizzle with 1 tablespoon of olive oil, then sprinkle with salt, pepper, garlic powder, and smoked paprika (if using). Toss everything together until the Brussels sprouts are evenly coated.
  • Arrange on Baking Sheet: Spread the mixture in a single layer on a baking sheet. Make sure the Brussels sprouts are cut side down for maximum crispiness.

Step 3: Roast the Brussels Sprouts

Roast in the Oven: Place the baking sheet in the preheated oven and roast for 20-25 minutes, or until the Brussels sprouts are golden brown and crispy, and the bacon is cooked through. Halfway through the cooking time, give the sprouts a toss to ensure even cooking.

Step 4: Prepare the Cod

  • Season the Cod: While the Brussels sprouts are roasting, pat the cod fillets dry with paper towels. Season both sides with salt, pepper, and a sprinkle of garlic powder.
  • Cook the Cod: In a skillet over medium heat, add the remaining tablespoon of olive oil. Once hot, place the seasoned cod fillets in the skillet. Cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Step 5: Serve the Dish

  • Plate the Meal: Once everything is cooked, arrange the roasted Brussels sprouts and bacon on a serving platter. Place the cod fillets on top.
  • Add Lemon: Serve with lemon wedges on the side for a zesty finish. Squeezing fresh lemon juice over the dish enhances the flavors beautifully.
  • Enjoy: Dig in and relish the combination of crispy Brussels sprouts, smoky bacon, and tender cod!

Nutritional Information

Per serving (approximately):

  • Calories: 380
  • Protein: 30g
  • Carbohydrates: 30g
  • Fat: 20g
  • Fiber: 7g

This Cod and Roasted Brussels Sprouts with Bacon dish is a deliciously balanced meal that provides a good mix of protein, healthy fats, and fiber while keeping the calorie count in check.

Tips for the Best Cod and Roasted Brussels Sprouts with Bacon

  • Quality Ingredients: Choose fresh, high-quality cod and Brussels sprouts for the best flavor and texture. If possible, buy wild-caught cod for added nutritional benefits.
  • Cook to Perfection: Be careful not to overcook the cod; it should be flaky and moist, not dry. Keep an eye on it while cooking!
  • Customize the Flavor: Feel free to add other vegetables, such as carrots or sweet potatoes, to the roasting pan for added color and nutrition.

A Deliciously Balanced Meal

Creating a satisfying meal that supports your weight loss journey doesn’t have to be complicated. Cod and Roasted Brussels Sprouts with Bacon perfectly demonstrates how you can enjoy rich flavors while still making healthy choices.

This dish is not only visually appealing but also bursting with nutrients that will nourish your body and delight your palate.

So, gather your ingredients, roll up your sleeves, and enjoy the process of cooking something truly wonderful!