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Cod and Roasted Garlic Polenta – A Grilled and Creamy Flavored Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

When you think of comfort food, creamy polenta often comes to mind. It’s rich, satisfying, and can be elevated with a variety of flavors. But what if we told you that you can enjoy this comfort food without the guilt?

Enter Cod and Roasted Garlic Polenta—a dish that pairs perfectly grilled cod with creamy, roasted garlic-infused polenta. This recipe not only brings a burst of flavor to your plate but also supports your weight loss journey.

Let’s dive into this delightful dish and learn how to make it!

The Charm of Cod

Cod is a staple in many kitchens worldwide, thanks to its mild flavor and flaky texture.

According to the Food and Agriculture Organization (FAO), global cod production reached over 1.5 million tons in recent years, highlighting its popularity. But why do so many people choose cod?

Benefits of Cod

  • Low in Calories: A 3-ounce serving of cooked cod contains about 70 calories, making it an ideal protein for those looking to maintain or lose weight.
  • High in Protein: Cod is packed with approximately 15 grams of protein per serving. Protein is essential for muscle repair and growth, and it 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 is crucial for energy metabolism, while selenium plays a vital role in immune function.

The Allure of Polenta

Polenta, made from ground cornmeal, is a versatile dish that can be served creamy or allowed to set and sliced. It has roots in Northern Italy and has gained popularity around the world due to its adaptability.

In fact, a survey by the National Restaurant Association shows that 61% of chefs believe that corn-based dishes will be a top trend in the coming years.

Why Choose Roasted Garlic Polenta?

  • Flavor Explosion: Roasting garlic brings out its natural sweetness, making it a delicious addition to polenta. Roasted garlic contains antioxidants and may help support heart health.
  • Comforting and Filling: Polenta is a great source of carbohydrates, providing energy while being lower in calories than many other carbohydrate sources.
  • Gluten-Free: Since polenta is made from corn, it’s naturally gluten-free, making it a great option for those with gluten sensitivities.

Ingredients for Cod and Roasted Garlic Polenta

Ready to whip up this delightful dish? Here’s everything you’ll need:

For the Cod

  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 1 tablespoon olive oil: For grilling
  • Salt and pepper: To taste
  • 1 teaspoon thyme: Fresh or dried for added flavor

For the Roasted Garlic Polenta

  • 1 cup (150g) polenta (cornmeal): Use coarse or fine, depending on your texture preference
  • 4 cups (960ml) low-sodium vegetable or chicken broth: For cooking the polenta
  • 1 head of garlic: For roasting
  • 1 tablespoon butter: For creaminess (optional, can use olive oil for a lighter option)
  • 1 teaspoon fresh thyme: Chopped, for flavor
  • Salt and pepper: To taste
  • Parmesan cheese: Grated, for serving (optional)

How to Prepare Cod and Roasted Garlic Polenta

Step 1: Roast the Garlic

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Prepare the Garlic: Slice the top off the head of garlic, exposing the individual cloves. Drizzle with a little olive oil and wrap it in aluminum foil.
  • Roast: Place the wrapped garlic in the oven and roast for about 30-35 minutes, or until the cloves are soft and golden brown. Once done, allow it to cool slightly before squeezing the roasted garlic out of the skins.

Step 2: Cook the Polenta

  • Boil the Broth: In a medium saucepan, bring the vegetable or chicken broth to a boil.
  • Add the Polenta: Gradually whisk in the polenta, stirring constantly to prevent lumps. Reduce the heat to low and continue to cook, stirring frequently, for about 30 minutes or until the polenta is thick and creamy.
  • Incorporate Roasted Garlic: Once the polenta is cooked, stir in the roasted garlic, butter (if using), fresh thyme, and season with salt and pepper to taste. Keep it warm while you prepare the cod.

Step 3: Grill the Cod

  • Season the Cod: Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, and thyme.
  • Heat the Olive Oil: In a large non-stick skillet or grill pan, heat the olive oil over medium-high heat.
  • Cook the Cod: Add the cod fillets to the pan and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

Step 4: Assemble the Dish

  • Plate the Polenta: Spoon a generous serving of the creamy roasted garlic polenta onto each plate.
  • Top with Cod: Place a grilled cod fillet on top of the polenta.
  • Garnish: If desired, sprinkle with freshly chopped thyme and grated Parmesan cheese for an extra touch of flavor.

Step 5: Serve and Enjoy

Serve immediately and enjoy the delightful combination of flavors and textures. This dish is perfect for a light dinner or an impressive meal for guests.

Nutritional Benefits of Cod and Roasted Garlic Polenta

This recipe is not only a treat for the taste buds but also a nourishing option for those watching their weight. Here’s how it stacks up nutritionally:

  • Balanced Meal: The combination of lean protein from the cod and complex carbohydrates from the polenta provides a balanced meal that keeps you satisfied.
  • Low-Calorie Indulgence: Each serving of cod and roasted garlic polenta is approximately 400-500 calories, depending on portion sizes and added ingredients. This allows you to enjoy a hearty meal without feeling guilty.
  • High in Fiber: Polenta offers a good amount of fiber, which is essential for digestive health and can help you feel full longer.

Portion Control Tips

While this dish is healthy and satisfying, it’s important to pay attention to portion sizes. A serving size of about 4-6 ounces of cod paired with 1 cup of polenta is ideal for a fulfilling meal.

Pairing it with a side of steamed vegetables can add extra nutrients without significantly increasing calories.

A Delicious Journey to Healthy Eating

Cod and Roasted Garlic Polenta is a perfect example of how healthy eating can be both flavorful and satisfying.

This dish showcases the delicate taste of cod and the comforting creaminess of polenta, all while keeping your health goals in check. Whether you’re cooking for yourself or entertaining guests, this recipe is sure to impress.

So gather your ingredients, get into the kitchen, and treat yourself to a delicious meal that nourishes the body and delights the palate!