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Cod Paired with Crispy Sautéed Brussels Sprouts and A Pear Chutney Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

If you’re looking for a vibrant dish that’s both healthy and bursting with flavor, you’ve landed in the right place!

Cod with Sautéed Brussels Sprouts and Pear Chutney is a delightful combination that showcases the flaky goodness of cod, the crispy texture of Brussels sprouts, and the sweet tang of pear chutney.

This meal not only satisfies your taste buds but also aligns beautifully with your weight loss goals.

Let’s dive into this recipe that’s as nutritious as it is delicious!

The Nutritional Power of Cod

Cod is a fantastic option for anyone focused on healthy eating. This mild, flaky fish is low in calories and high in protein, making it an ideal choice for those looking to lose weight.

A typical 3-ounce serving of cod contains about 70-90 calories and provides around 15-20 grams of protein. This means you can enjoy a generous portion without the guilt!

Benefits of Cod

  • Lean Protein: Cod is an excellent source of lean protein, which is essential for muscle maintenance and keeping you feeling full.
  • Low in Fat: With a low fat content, cod is a great option for maintaining a healthy diet.
  • Rich in Vitamins: Cod is packed with essential vitamins and minerals, including vitamin B12 and selenium, which support energy metabolism and immune function.

The Crunchy Delight of Brussels Sprouts

Brussels sprouts are often overlooked but are a nutritional powerhouse! These mini cabbages are low in calories and high in fiber, making them a great addition to any weight loss plan.

One cup of cooked Brussels sprouts contains about 38 calories and offers a whopping 4 grams of fiber, which can help keep you satisfied.

Why Include Brussels Sprouts?

  • Low Calorie: With their low calorie count, Brussels sprouts can help fill your plate without weighing you down.
  • High Fiber: The fiber content supports digestive health and promotes a feeling of fullness, which is essential for weight management.
  • Antioxidant-Rich: Brussels sprouts are rich in antioxidants, which can help combat oxidative stress in the body.

The Sweetness of Pear Chutney

Pear chutney adds a unique twist to this dish. The sweet and tangy flavor complements the savory elements beautifully.

Pears are not only delicious but also a great source of dietary fiber, with one medium pear containing about 5-6 grams of fiber. This makes them a perfect addition to a weight loss-friendly recipe.

Benefits of Pears

  • Rich in Fiber: Pears are high in fiber, which aids digestion and keeps you feeling full longer.
  • Low in Calories: A medium pear has about 100 calories, making it a nutritious and satisfying snack.
  • Vitamins and Minerals: Pears provide vitamin C, which supports immune function and skin health.

Ingredients You’ll Need

To prepare Cod with Sautéed Brussels Sprouts and Pear Chutney, gather the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika (optional)

For the Sautéed Brussels Sprouts:

  • 1 pound Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 tablespoon balsamic vinegar (optional)

For the Pear Chutney:

  • 2 ripe pears, peeled and diced
  • 1/2 cup onion, finely chopped
  • 1/4 cup apple cider vinegar
  • 1 tablespoon brown sugar or honey
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • Salt to taste

Cooking Instructions

Step 1: Prepare the Pear Chutney

  • Sauté the onions: In a medium saucepan over medium heat, add the diced onions and cook until they become translucent, about 3-4 minutes.
  • Add the pears and spices: Stir in the diced pears, apple cider vinegar, brown sugar (or honey), cinnamon, ginger, and a pinch of salt. Cook for about 10-15 minutes, stirring occasionally, until the pears are soft and the mixture thickens. Remove from heat and set aside.

Step 2: Sauté the Brussels Sprouts

  • Heat the oil: In a large skillet over medium heat, add 2 tablespoons of olive oil.
  • Cook the Brussels sprouts: Add the halved Brussels sprouts to the skillet, cut side down. Season with salt and pepper. Sauté for about 8-10 minutes, stirring occasionally, until they are golden brown and crispy. If using, drizzle with balsamic vinegar in the last minute of cooking for added flavor.

Step 3: Prepare the Cod

  • Preheat your oven: Preheat your oven to 400°F (200°C).
  • Season the cod: Pat the cod fillets dry with paper towels. In a small bowl, mix the olive oil, lemon juice, garlic powder, salt, and pepper. Brush this mixture over the cod fillets.
  • Bake the cod: Place the seasoned cod fillets on a baking sheet lined with parchment paper. Bake in the preheated oven for about 12-15 minutes, or until the fish flakes easily with a fork.

Step 4: Assemble the Dish

  • Plate the meal: On each plate, serve a generous portion of sautéed Brussels sprouts alongside a baked cod fillet.
  • Top with chutney: Spoon the pear chutney over the cod for a delightful contrast of flavors.

Serving Suggestions

This dish is not only visually appealing but also versatile. You can serve it with a side of quinoa or brown rice for added fiber and nutrients.

If you want to enhance the meal even further, consider adding a side salad with mixed greens and a light vinaigrette.

The Health Benefits of This Dish

Combining cod, Brussels sprouts, and pear chutney creates a meal that’s not only delicious but also nutritionally balanced.

The protein from the cod, the fiber from the Brussels sprouts and pears, and the healthy fats from the olive oil come together to create a satisfying and nutritious dish.

Plus, this meal is rich in vitamins, minerals, and antioxidants, making it a fantastic choice for your health.

Tips for Successful Weight Loss

As you embark on your weight loss journey, here are some helpful tips to keep in mind:

  • Portion Control: Be mindful of portion sizes to help manage caloric intake. Using smaller plates can help visually trick your brain into feeling satisfied with less food.
  • Focus on Whole Foods: Incorporate whole, unprocessed foods into your diet. These foods are generally more nutrient-dense and can help you feel fuller for longer.
  • Stay Hydrated: Drink plenty of water throughout the day. Sometimes our bodies can confuse thirst for hunger, leading to unnecessary snacking.
  • Get Active: Combine your healthy eating habits with regular physical activity. Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training exercises.

A Flavorful Feast Awaits

Cooking can be a delightful experience, especially when you whip up something as tasty as Cod with Sautéed Brussels Sprouts and Pear Chutney.

This dish not only nourishes your body but also excites your palate with its vibrant flavors and textures.

So, gather your ingredients, invite your friends or family, and enjoy a meal that celebrates good health and delicious food. Your journey towards a healthier you just got a delicious upgrade!