Last Updated on December 13, 2024 by Arif Chowdhury
Are you ready to elevate your dinner game with a dish that’s not only delicious but also packed with nutritional benefits?
Cod, Pineapple with Maple-Mustard Brussels Sprouts is the perfect blend of flavors and textures that is both satisfying and healthy. This recipe combines flaky cod with sweet, juicy pineapple and roasted Brussels sprouts glazed in a maple-mustard dressing.
You’ll love how these ingredients come together to create a meal that feels indulgent while supporting your weight loss goals.
Let’s dive into the health benefits of each ingredient, walk through the recipe step-by-step, and share some tips for a successful meal!
The Nutritional Benefits of Cod
Cod is a fantastic choice for anyone focusing on a healthy diet. A 3-ounce serving of cooked cod contains approximately 90 calories and 20 grams of protein.
This high protein content is essential for muscle maintenance and keeps you feeling full, which is especially important when trying to lose weight.
Additionally, cod is low in fat, with less than 1 gram of total fat per serving, making it an excellent lean protein option. It also provides important nutrients such as vitamin B12, which supports energy production, and selenium, an antioxidant that helps protect your cells from damage.
The Sweet Surprise of Pineapple
Pineapple is not just a tropical treat; it’s also a nutritional powerhouse. A one-cup serving of fresh pineapple has about 82 calories and is an excellent source of vitamin C, which is vital for a healthy immune system.
Pineapple also contains bromelain, an enzyme that aids digestion and can help reduce inflammation.
The natural sweetness of pineapple pairs beautifully with savory dishes, making it a perfect complement to our cod and Brussels sprouts. Its vibrant flavor adds a tropical twist that will have your taste buds dancing!
The Crunchy Goodness of Brussels Sprouts
Brussels sprouts often get a bad reputation, but they are a healthful addition to any meal. A one-cup serving of cooked Brussels sprouts contains about 38 calories and is packed with fiber, providing around 4 grams per serving. Fiber is essential for digestive health and can help you feel full longer.
Brussels sprouts are also rich in vitamins K and C, both of which play a crucial role in maintaining strong bones and supporting your immune system.
By roasting them with a maple-mustard glaze, we enhance their natural sweetness while keeping them nutritious.
The Recipe: Cod, Pineapple with Maple-Mustard Brussels Sprouts
Now that we’ve explored the benefits of our key ingredients, let’s get started on this flavorful recipe! It’s simple to prepare and will impress anyone at your dinner table.
Ingredients
For the Cod:
- 4 cod fillets (about 6 ounces each)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Juice of 1 lemon
For the Maple-Mustard Brussels Sprouts:
- 1 pound Brussels sprouts, trimmed and halved
- 2 tablespoons olive oil
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
For the Pineapple:
- 1 ripe pineapple, peeled, cored, and cut into rings or cubes
- Optional: Fresh cilantro for garnish
Instructions
Step 1: Prepare the Brussels Sprouts
- Preheat your oven to 400°F (200°C).
- In a large bowl, combine the halved Brussels sprouts with 2 tablespoons of olive oil, maple syrup, Dijon mustard, salt, and pepper. Toss well to coat the sprouts evenly.
- Spread the Brussels sprouts on a baking sheet lined with parchment paper, cut side down. Roast in the preheated oven for about 20-25 minutes, or until they are golden brown and crispy on the edges, stirring halfway through.
Step 2: Cook the Cod
- While the Brussels sprouts are roasting, prepare the cod fillets. Rinse them under cold water and pat them dry with paper towels.
- In a small bowl, mix together 2 tablespoons of olive oil, salt, pepper, and lemon juice. Brush this mixture over the cod fillets.
- Heat a non-stick skillet over medium heat. Once hot, add the cod fillets and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
Step 3: Grill the Pineapple
- While the cod is cooking, you can grill the pineapple for added flavor. If you have a grill pan, preheat it over medium heat.
- Place the pineapple rings or cubes on the grill and cook for about 3-4 minutes on each side, until grill marks appear and the pineapple caramelizes slightly.
Step 4: Assemble the Dish
- Once everything is cooked, it’s time to plate your dish.
- On each plate, place a generous helping of the maple-mustard Brussels sprouts.
- Top with a cod fillet and arrange the grilled pineapple alongside.
- Garnish with fresh cilantro if desired and serve with additional lemon wedges for a zesty kick.
Tips for Success
- Choose Fresh Ingredients: The quality of your ingredients will make a significant difference in flavor. Look for sustainably sourced cod and fresh, ripe pineapple.
- Adjust Seasoning: Feel free to tweak the seasoning of the Brussels sprouts or cod to your taste. If you enjoy a little heat, consider adding a pinch of cayenne pepper to the maple-mustard glaze.
- Meal Prep: This dish is great for meal prepping. You can roast extra Brussels sprouts and cook multiple cod fillets ahead of time for quick lunches throughout the week.
Pairing Suggestions
To round out your meal, consider serving a light side salad. A simple mixed greens salad with a lemon vinaigrette can provide a refreshing contrast to the richness of the cod and the sweetness of the pineapple.
If you’re looking for a drink to accompany your meal, a crisp white wine such as Sauvignon Blanc or a light Riesling pairs beautifully with the flavors of the dish.
For a non-alcoholic option, sparkling water with a slice of lime or lemon can be a refreshing choice.
Making It Your Own
This recipe is highly adaptable! If cod isn’t your fish of choice, you can easily substitute it with salmon or tilapia.
You can also experiment with different vegetables in place of Brussels sprouts, such as asparagus or green beans, for variety.
A Colorful Journey to Healthy Eating
Whipping up Cod, Pineapple with Maple-Mustard Brussels Sprouts is not just a cooking endeavor; it’s a joyful exploration of flavors and colors that nourish your body and delight your senses. This dish showcases how healthy eating can be both satisfying and exciting.
So why not gather your ingredients and embark on this culinary journey?
Each bite offers a delicious reminder that eating well doesn’t have to be boring or bland. Enjoy the process, savor the flavors, and celebrate the vibrant health benefits that come with your meal. Happy cooking!