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Cod and Spinach Lasagna with Ricotta and Light Tomato Cream Sauce Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

Are you ready to discover a lasagna that’s not only comforting and delicious but also aligned with your health goals?

Cod and Spinach Lasagna combines layers of tender pasta with creamy ricotta, nutrient-packed spinach, and flaky cod, all baked in a light tomato cream sauce. This dish is a delightful twist on traditional lasagna, making it a perfect option for anyone looking to enjoy a hearty meal without the extra calories.

Let’s dive into the nutritional benefits of each ingredient, and I’ll guide you through the steps to create this fantastic recipe at home!

The Nutritional Power of Cod

Cod is a fantastic fish that brings a wealth of health benefits to the table. According to the National Oceanic and Atmospheric Administration (NOAA), cod is one of the most popular fish in the United States, with Americans consuming about 1.5 pounds per person each year.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains around 70 calories, making it an excellent source of lean protein that fits perfectly into a weight-loss plan.
  • Rich in Protein: With about 15 grams of protein per serving, cod helps support muscle maintenance and repair. High-protein meals can also help keep you feeling fuller longer, curbing those pesky snack cravings.
  • Nutrient-Dense: Cod is packed with vitamins and minerals, including vitamin B12, which is essential for energy production, and selenium, an antioxidant known for its immune-boosting properties.

The Benefits of Spinach

Spinach is a leafy green powerhouse that’s often hailed for its health benefits. The USDA reports that spinach is one of the most nutrient-dense foods, providing a wealth of vitamins and minerals in a low-calorie package.

Why Include Spinach?

  • Low in Calories, High in Nutrients: A cup of cooked spinach contains only about 41 calories, yet it’s an excellent source of vitamins A, C, and K, as well as iron and calcium.
  • Rich in Antioxidants: Spinach is loaded with antioxidants that help fight oxidative stress and may reduce the risk of chronic diseases.
  • Supports Eye Health: The high levels of lutein and zeaxanthin found in spinach can help protect your eyes from harmful light and reduce the risk of age-related macular degeneration.

The Creamy Delight of Ricotta

Ricotta cheese is a classic ingredient in lasagna, contributing a creamy texture and rich flavor. It’s also a great source of protein and calcium, making it a nutritious choice.

Why Choose Ricotta?

  • Protein-Rich: Ricotta cheese typically contains about 14 grams of protein per half-cup serving, which can help keep you feeling satisfied.
  • Calcium Source: Ricotta is an excellent source of calcium, essential for bone health and muscle function.
  • Versatile Ingredient: Beyond lasagna, ricotta can be used in a variety of dishes, from stuffed pasta to desserts, making it a great staple in any kitchen.

Ingredients for Cod and Spinach Lasagna

Ready to create this delicious dish? Here’s what you’ll need:

For the Lasagna

  • 9 lasagna noodles: Whole wheat or regular
  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 2 cups (300g) fresh spinach: Or 1 cup frozen, thawed and drained
  • 1 cup (250g) ricotta cheese: Part-skim for a lighter option
  • 1 cup (240ml) marinara sauce: Your favorite brand or homemade
  • 1 cup (240ml) light cream: You can substitute with low-fat milk
  • 1/2 cup (50g) grated Parmesan cheese: For layering and flavor
  • 1/2 teaspoon garlic powder: For seasoning
  • Salt and pepper: To taste
  • Fresh basil: Chopped, for garnish (optional)

How to Prepare Cod and Spinach Lasagna

Step 1: Cook the Lasagna Noodles

  • Boil Water: In a large pot, bring salted water to a boil.
  • Cook the Noodles: Add the lasagna noodles and cook according to package instructions until al dente. Drain and set aside, separating the noodles to prevent sticking.

Step 2: Prepare the Cod

  • Cook the Cod: While the noodles are cooking, heat a non-stick skillet over medium heat. Season the cod fillets with salt and pepper.
  • Sear the Cod: Add the cod to the skillet and cook for about 3-4 minutes on each side, until it flakes easily with a fork. Remove from heat and let it cool slightly before flaking it into large pieces.

Step 3: Prepare the Spinach Filling

  • Cook the Spinach: In the same skillet, add a little olive oil if needed and sauté the spinach until wilted (about 2-3 minutes). If using frozen spinach, make sure it’s thawed and drained before adding it to the skillet.
  • Mix the Filling: In a mixing bowl, combine the cooked spinach, ricotta cheese, garlic powder, and half of the grated Parmesan cheese. Mix well and season with salt and pepper.

Step 4: Prepare the Tomato Cream Sauce

Combine Sauces: In a separate bowl, mix the marinara sauce and light cream together until well combined. This will create a creamy tomato sauce to layer in the lasagna.

Step 5: Assemble the Lasagna

  • Layer the Ingredients: In a 9×13 inch baking dish, spread a thin layer of the tomato cream sauce on the bottom.
  • Add Noodles: Place 3 lasagna noodles on top of the sauce.
  • Add Filling and Cod: Spread half of the spinach-ricotta mixture over the noodles, followed by half of the flaked cod. Drizzle a portion of the tomato cream sauce over the top.
  • Repeat Layers: Add another layer of noodles, the remaining spinach-ricotta mixture, the remaining cod, and another drizzle of sauce. Top with the final layer of noodles and the remaining tomato cream sauce.
  • Finish with Cheese: Sprinkle the remaining grated Parmesan cheese on top.

Step 6: Bake the Lasagna

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Cover and Bake: Cover the lasagna with aluminum foil and bake for 25 minutes.
  • Uncover and Finish Baking: Remove the foil and bake for an additional 15-20 minutes, or until the top is golden and bubbly.

Step 7: Serve

  • Cool Slightly: Let the lasagna cool for about 10 minutes before slicing. This helps the layers set and makes serving easier.
  • Garnish and Enjoy: Garnish with fresh basil if desired, and serve warm. Enjoy the delightful combination of flavors and the satisfaction of a lighter lasagna!

Nutritional Benefits of Cod and Spinach Lasagna

This dish is not only delicious but also packed with numerous nutritional benefits:

  • Balanced Meal: The combination of cod, spinach, and ricotta provides a well-rounded meal rich in protein, vitamins, and minerals.
  • Low-Calorie Option: Each serving of this lasagna is approximately 350-400 calories, depending on portion size, making it a satisfying yet healthy choice.
  • Rich in Nutrients: With ingredients like spinach, cod, and low-fat dairy, this lasagna is rich in essential nutrients, including vitamin A, calcium, and omega-3 fatty acids.

Portion Control Tips

While this lasagna is healthy and satisfying, it’s always wise to keep portion sizes in check. A generous slice accompanied by a side salad makes for a complete meal without overindulging.

A Healthier Take on a Classic

Cod and Spinach Lasagna is a delightful dish that reimagines a classic favorite while keeping health in mind. With layers of tender pasta, creamy ricotta, nutrient-rich spinach, and flaky cod, this recipe proves that healthy eating doesn’t have to be boring.

Whether you’re preparing a family dinner or meal prepping for the week, this lasagna is sure to please everyone at the table.

So gather your ingredients and experience the joy of cooking a meal that’s as nutritious as it is delicious!