Last Updated on December 3, 2024 by Arif Chowdhury
If you’re searching for a comforting and nutritious dish that’s perfect for weight loss, look no further!
Today, we’re diving into a delightful recipe that’s light yet full of flavor: Cod and Watercress Soup. This soup features tender chunks of cod nestled in a vibrant broth made with fresh watercress, potatoes, and leeks.
It’s a perfect combination that warms you up and fills you with wholesome goodness. Let’s explore this recipe that’s not only satisfying but also supports your health goals!
Why Choose Cod?
Let’s start with the star of our dish—cod. This versatile fish is a fantastic choice for anyone looking to eat healthier.
A 3-ounce serving of cooked cod typically contains around 70-90 calories and provides about 20 grams of protein.
Studies show that incorporating lean protein into your meals can help you feel fuller longer, making it easier to manage your weight. Plus, cod is low in fat and rich in essential nutrients.
Nutritional Benefits of Cod:
- Low in Calories: A great option for weight management.
- High in Protein: Supports muscle maintenance and recovery.
- Rich in Vitamins: Cod is an excellent source of vitamin B12, which is vital for energy metabolism and nervous system health.
The Benefits of Watercress
Next up is watercress, our green hero in this soup! This leafy green is often overlooked but is packed with nutritional benefits. Watercress is known for its peppery flavor and is loaded with vitamins and minerals.
Just one cup of raw watercress contains approximately 4 calories, making it an incredibly low-calorie food.
Watercress Health Facts:
- Nutrient-Dense: Rich in vitamins A, C, and K, as well as calcium and iron.
- High in Antioxidants: Contains compounds that can help fight oxidative stress in the body.
- Supports Weight Loss: Its low calorie and high fiber content can help you feel full without consuming too many calories.
Ingredients You’ll Need
Ready to whip up this delightful Cod and Watercress Soup? Here’s what you’ll need:
For the Soup:
- 1 pound cod fillets, cut into bite-sized chunks
- 2 medium potatoes, diced
- 1 large leek, cleaned and sliced
- 4 cups vegetable or fish broth
- 2 cups fresh watercress, roughly chopped
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- Juice of 1 lemon (for brightness)
Optional Garnish:
- Fresh watercress leaves
- Lemon wedges
Instructions: Step by Step
Step 1: Prepare the Ingredients
- Clean and Chop: Start by washing the leeks thoroughly to remove any dirt or grit. Slice them thinly. Peel and dice the potatoes into small cubes, and roughly chop the watercress. Set everything aside.
- Cut the Cod: If you haven’t done so, cut the cod fillets into bite-sized chunks. This will help them cook evenly in the soup.
Step 2: Sauté the Vegetables
- Heat the Olive Oil: In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Sauté the Leeks and Garlic: Add the sliced leeks and minced garlic to the pot. Sauté for about 5 minutes, or until the leeks are soft and fragrant.
- Add Potatoes: Stir in the diced potatoes and cook for another 3-4 minutes, allowing them to absorb the flavors.
Step 3: Create the Soup Base
- Add the Broth: Pour in the vegetable or fish broth, bringing the mixture to a boil.
- Simmer: Once boiling, reduce the heat to a simmer and cook for about 15-20 minutes, or until the potatoes are tender.
Step 4: Cook the Cod and Watercress
- Add the Cod: Gently add the cod chunks to the pot, making sure they’re submerged in the broth. Cook for about 5 minutes, or until the fish is opaque and flakes easily.
- Stir in the Watercress: Add the chopped watercress to the pot, stirring gently to combine. Cook for another 2-3 minutes until the watercress is wilted.
- Season: Squeeze in the juice of one lemon and season the soup with salt and pepper to taste. Stir well to incorporate all the flavors.
Step 5: Serve the Soup
- Plate the Soup: Ladle the hot soup into bowls, ensuring each serving has a good mix of cod, potatoes, and watercress.
- Garnish: If desired, garnish with fresh watercress leaves and serve with lemon wedges on the side for an extra burst of flavor.
Nutritional Benefits of This Dish
This Cod and Watercress Soup is not only warming and comforting but also incredibly nutritious. Here’s a breakdown of its health benefits:
- High in Protein: The cod adds a significant protein boost, which is important for muscle health and recovery.
- Rich in Vitamins: Watercress and potatoes provide a wealth of vitamins and minerals, supporting overall health.
- Low Calorie: This soup is light and satisfying, making it perfect for those looking to maintain or lose weight.
Tips for Success
- Use Fresh Ingredients: Whenever possible, opt for fresh fish and vegetables. They enhance the flavor and nutrition of your soup.
- Adjust the Seasoning: Feel free to adjust the salt and pepper to your taste, and don’t hesitate to add herbs like thyme or dill for added flavor.
- Make it Ahead: This soup can be made ahead of time and stored in the refrigerator for up to three days. Just reheat on the stove before serving.
Storage and Reheating
If you have leftovers (which is likely because it’s so delicious!), store them in an airtight container in the refrigerator for up to 3 days.
To reheat, gently warm the soup on the stove over low heat, stirring occasionally. You may want to add a splash of water or broth to loosen it up.
A Warm Bowl of Goodness
As you enjoy this soothing Cod and Watercress Soup, take a moment to appreciate the wonderful balance of flavors and the healthy ingredients that come together in this dish. It’s a perfect example of how nutritious food can be both delicious and satisfying.
Whether you’re looking for a light lunch or a comforting dinner, this soup is sure to become a go-to recipe in your kitchen.
So grab your apron, gather your ingredients, and enjoy the process of creating this delightful bowl of goodness!