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Cod Paired with Garlicky Creamed Kale and Crispy Pancetta Weight Loss Recipe

Last Updated on December 11, 2024 by Arif Chowdhury

Ah, the joys of cooking! There’s something incredibly satisfying about preparing a meal that’s not only delicious but also nourishing.

If you’re on a weight loss journey or simply want to eat healthier, finding recipes that tick both boxes can be a challenge. But don’t worry; today, we’re diving into a delightful dish that combines the flaky goodness of cod, the richness of garlicky creamed kale, and the irresistible crunch of crispy pancetta.

This recipe is not just a feast for the taste buds; it’s designed to help you feel great while enjoying every bite.

Why Cod?

When it comes to healthy eating, cod is a superstar! This lean fish is low in calories but high in protein, making it an excellent choice for weight loss.

A 3-ounce serving of cooked cod contains around 70 calories and provides 19 grams of protein. Plus, cod is rich in omega-3 fatty acids, which are beneficial for heart health.

Research shows that incorporating fish into your diet at least twice a week can reduce the risk of heart disease by up to 36%. So, let’s get cooking!

The Star Ingredients

Cod

  • Nutritional Benefits: Low in fat and high in protein, cod is a great option for maintaining muscle while losing weight.
  • Versatility: Its mild flavor pairs well with various seasonings and sides, making it a favorite in many cuisines.

Kale

  • Superfood Status: Kale is packed with vitamins A, C, and K, along with antioxidants. It’s also a great source of fiber, which helps keep you full.
  • Weight Loss Friendly: One cup of cooked kale has only 36 calories, making it a fantastic addition to any meal, especially for those watching their waistlines.

Pancetta

  • Flavor Enhancer: While pancetta is higher in fat, it’s used in moderation in this recipe to add depth and richness.
  • Satisfaction: The savory crunch of crispy pancetta elevates the dish, making it feel indulgent without being overly heavy.

Recipe: Cod Paired with Garlicky Creamed Kale and Crispy Pancetta

Ingredients

For the Cod:

  • 4 pieces of cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • 1 lemon, sliced

For the Garlicky Creamed Kale:

  • 1 bunch of kale, stems removed and leaves chopped
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 cup low-fat milk (or unsweetened almond milk for a lighter option)
  • 2 tablespoons cream cheese (optional for creaminess)
  • Salt and pepper, to taste
  • 1/4 teaspoon red pepper flakes (optional, for a kick)

For the Crispy Pancetta:

  • 4 ounces pancetta, diced
  • 1 tablespoon olive oil

Instructions

Step 1: Prepare the Pancetta

  • Heat a skillet: In a medium-sized skillet, heat 1 tablespoon of olive oil over medium heat.
  • Add pancetta: Once the oil is hot, add the diced pancetta. Cook until crispy, about 4-5 minutes, stirring occasionally.
  • Drain and set aside: Once crispy, transfer the pancetta to a paper towel-lined plate to drain excess fat. Set aside.

Step 2: Cook the Cod

  • Season the cod: Pat the cod fillets dry with paper towels. Season both sides with salt and pepper.
  • Heat olive oil: In the same skillet used for the pancetta, add 2 tablespoons of olive oil and heat over medium-high heat.
  • Cook the fish: Add the cod fillets and sear for about 3-4 minutes on each side, until golden brown and cooked through. When done, squeeze fresh lemon juice over the fillets. Remove from heat and cover to keep warm.

Step 3: Make the Garlicky Creamed Kale

  • Sauté garlic: In the same skillet, add the remaining 2 tablespoons of olive oil and minced garlic. Sauté for about 30 seconds until fragrant.
  • Add kale: Add the chopped kale to the skillet. Cook, stirring frequently, until wilted, about 3-4 minutes.
  • Cream it up: Reduce the heat to low. Pour in the milk and add the cream cheese (if using). Stir well and let simmer for another 3-4 minutes until creamy. Season with salt, pepper, and red pepper flakes to taste.

Step 4: Assemble the Dish

  • Plate it up: On each plate, place a generous serving of the garlicky creamed kale.
  • Add the cod: Top with a piece of cod, and sprinkle the crispy pancetta on top.
  • Garnish: Add a lemon slice for garnish and an extra sprinkle of red pepper flakes if you like a bit of heat.

Nutritional Information

This dish serves four, and here’s a quick breakdown of the nutritional value per serving:

  • Calories: Approximately 400
  • Protein: 32 grams
  • Carbohydrates: 15 grams
  • Fat: 22 grams

Incorporating this meal into your weekly routine can not only please your palate but also support your weight loss goals.

Tips for Making It Even Healthier

  1. Swap the Milk: Use unsweetened almond milk or any plant-based milk to cut back on calories.
  2. Add More Veggies: Consider throwing in some diced tomatoes or mushrooms into the kale for added nutrients and flavor.
  3. Use a Non-stick Skillet: This allows you to use less oil while cooking without sacrificing flavor.

The Benefits of Cooking at Home

Cooking at home has numerous benefits that go beyond just saving money. It allows you to control your ingredients, portion sizes, and cooking methods.

Studies show that people who cook at home tend to eat healthier and consume fewer calories overall. In fact, a survey found that home cooks consume an average of 300 fewer calories per day compared to those who eat out frequently.

So, why not enjoy the process of cooking and nourish your body with wholesome meals?

Conclusion

There you have it: a delightful and nutritious recipe for cod paired with garlicky creamed kale and crispy pancetta that’s perfect for anyone looking to lose weight without sacrificing flavor.

This dish is not only a fantastic meal for your dinner plate but also a great way to impress your friends and family with your culinary skills.

Remember, healthy eating doesn’t have to be boring or bland! Embrace the flavors, enjoy the cooking process, and savor every bite. Happy cooking!