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Cod and Tarragon-Infused White Wine Sauce – A Creamy and Poached Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

Are you in the mood for a dish that feels indulgent yet is perfect for your weight loss goals? Look no further than Cod and Tarragon-Infused White Wine Sauce.

This delightful recipe features delicate cod fillets poached in white wine and finished with a creamy tarragon reduction that elevates the dish to a whole new level.

Not only is this meal satisfying and flavorful, but it’s also packed with nutrients that can help you stay on track with your health goals.

Let’s explore the benefits of the ingredients, how to prepare this dish, and why it deserves a spot on your dinner table!

The Nutritional Benefits of Cod

Cod is an excellent source of lean protein, making it a staple for those aiming to lose weight. A 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein. This high protein content helps keep you feeling full and satisfied, reducing the likelihood of snacking later on.

Moreover, cod is low in fat and rich in essential nutrients. It provides significant amounts of vitamin B12, which is crucial for energy production and nerve health, as well as selenium, a powerful antioxidant that helps protect your cells from damage.

According to the American Heart Association, incorporating fish like cod into your diet can lower the risk of heart disease, making it a heart-healthy choice.

The Flavor of Tarragon

Tarragon is an aromatic herb that brings a unique flavor profile, often described as slightly sweet with hints of anise.

Not only does it add depth to dishes, but tarragon also boasts several health benefits. It’s rich in antioxidants and has been shown to have anti-inflammatory properties.

A study published in the Journal of Agricultural and Food Chemistry highlights that herbs like tarragon can help combat oxidative stress in the body.

Additionally, tarragon is a good source of vitamins A and C, which are important for maintaining healthy skin and immune function.

The Creamy Touch of White Wine Sauce

The white wine sauce in this recipe adds a layer of sophistication and richness without overwhelming calories.

While wine does contain alcohol, the cooking process helps to reduce the alcohol content while preserving the flavor. A 5-ounce serving of dry white wine has about 120 calories, but when used in cooking, the majority of those calories evaporate.

Moreover, white wine is known for its potential health benefits. Some studies suggest that moderate wine consumption may be linked to heart health, thanks to antioxidants like resveratrol.

When combined with cream in moderation, the sauce becomes a luscious accompaniment to the tender cod.

The Recipe: Cod and Tarragon-Infused White Wine Sauce

Ready to create a dish that’s as delicious as it is healthy? Here’s a detailed recipe for Cod and Tarragon-Infused White Wine Sauce that will impress your taste buds!

Ingredients

For approximately 4 servings, you will need:

For the Cod:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 1 cup dry white wine
  • 1 cup low-sodium vegetable broth
  • 1 tablespoon fresh tarragon, chopped (or 1 teaspoon dried tarragon)
  • 2 cloves garlic, minced
  • 1 shallot, finely chopped
  • Salt and pepper to taste

For the Cream Sauce:

  • 1/2 cup heavy cream (or half-and-half for a lighter option)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • Additional tarragon for garnish (optional)

Instructions

Step 1: Prepare the Poaching Liquid

  • Combine Ingredients: In a large skillet, combine the dry white wine, vegetable broth, chopped tarragon, minced garlic, and chopped shallot. Stir gently to combine.
  • Bring to a Simmer: Heat the mixture over medium heat until it begins to simmer. This will create a flavorful poaching liquid for the cod.

Step 2: Poach the Cod

  • Add the Cod: Season the cod fillets with salt and pepper. Carefully place them in the simmering liquid.
  • Cook the Cod: Cover the skillet and poach the cod for about 8-10 minutes or until the fish is cooked through and flakes easily with a fork. The cod should reach an internal temperature of 145°F (63°C).
  • Remove the Cod: Once cooked, carefully transfer the cod to a plate and cover it to keep warm while you prepare the sauce.

Step 3: Make the Cream Sauce

  • Reduce the Poaching Liquid: Increase the heat under the skillet to medium-high and let the poaching liquid simmer uncovered for about 5-7 minutes, allowing it to reduce slightly.
  • Add Cream: Once reduced, lower the heat and stir in the heavy cream (or half-and-half). Allow the sauce to simmer for an additional 2-3 minutes, stirring occasionally.
  • Finish the Sauce: Add the olive oil and lemon juice to the sauce, stirring to combine. Taste and adjust seasoning with salt and pepper as needed.

Step 4: Serve the Dish

  • Plate the Cod: Place the poached cod fillets on plates.
  • Spoon the Sauce: Generously ladle the tarragon-infused white wine sauce over the cod.
  • Garnish: If desired, sprinkle additional chopped tarragon over the top for a fresh finish.
  • Enjoy: Serve immediately, ideally with a side of steamed vegetables or a light salad for a complete meal.

Nutritional Information

Per serving (approximately):

  • Calories: 280
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 15g
  • Fiber: 0g

This Cod and Tarragon-Infused White Wine Sauce dish offers a delightful balance of protein and healthy fats while remaining low in calories—perfect for a weight loss recipe!

Tips for the Best Cod and Tarragon-Infused White Wine Sauce

  • Quality Ingredients: Use a good-quality dry white wine for the best flavor. Avoid sweet wines, as they can alter the taste of the dish.
  • Customize the Herbs: Feel free to experiment with other herbs like dill or parsley if you prefer a different flavor profile.
  • Pairing Suggestions: This dish pairs beautifully with a side of quinoa, brown rice, or a simple green salad to round out your meal.

A Luxurious Yet Healthy Meal

Indulging in a meal that feels luxurious doesn’t have to be a guilty pleasure, especially with Cod and Tarragon-Infused White Wine Sauce on your plate.

This dish is a perfect example of how you can enjoy rich, flavorful food while still prioritizing your health. With its delicate flavors and satisfying textures, it’s bound to become a favorite in your weekly meal rotation.

So grab your ingredients, put on your favorite cooking playlist, and get ready to savor a delicious dish that’s as good for your waistline as it is for your taste buds!