Last Updated on December 15, 2024 by Arif Chowdhury
Are you ready to elevate your weeknight dinners with a dish that’s not only scrumptious but also aligns with your weight loss goals?
Let’s dive into a delightful recipe: Cod with Balsamic Glazed Brussels Sprouts. This meal combines the delicate flavors of cod with the rich, tangy sweetness of balsamic-glazed Brussels sprouts, creating a satisfying and nutritious dinner that feels like a treat.
Get your aprons on as we explore the benefits of our ingredients, share a detailed recipe, and sprinkle in some fun facts along the way!
The Nutritional Power of Cod
Cod is a lean fish that’s often celebrated for its versatility and health benefits. It’s a fantastic source of high-quality protein that can support your weight loss journey without compromising on taste.
Key Nutritional Facts About Cod:
- Low in Calories: A 3-ounce serving of cooked cod contains just about 90 calories, making it a great option for those looking to shed some pounds.
- High in Protein: With approximately 20 grams of protein per serving, cod helps keep you feeling full and satisfied, which can help curb those pesky snack cravings.
- Rich in Essential Nutrients: Cod is packed with vitamin B12, crucial for brain health, and selenium, an antioxidant that helps protect your body from oxidative stress.
The Benefits of Brussels Sprouts
Brussels sprouts often get a bad rap, but these little green gems are a nutritional powerhouse! When roasted and glazed, they become a delightful side dish that complements our cod beautifully.
Nutritional Highlights of Brussels Sprouts:
- Low in Calories: A cup of cooked Brussels sprouts contains only about 38 calories, making them an excellent low-calorie addition to any meal.
- High in Fiber: Brussels sprouts are rich in dietary fiber, which aids digestion and keeps you feeling full longer. A cup provides about 4 grams of fiber.
- Packed with Vitamins: They are an excellent source of vitamins K and C, both of which are essential for maintaining strong bones and a healthy immune system.
Fun Fact:
Did you know that Brussels sprouts are a member of the cruciferous vegetable family, which includes broccoli, cauliflower, and kale? These vegetables are known for their cancer-fighting properties!
Ingredients for Cod with Balsamic Glazed Brussels Sprouts
Let’s gather our ingredients for this delicious dish:
For the Cod:
- 4 (6-ounce) cod fillets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley or chives for garnish
For the Balsamic Glazed Brussels Sprouts:
- 1 pound Brussels sprouts, trimmed and halved
- 3 tablespoons balsamic vinegar
- 2 tablespoons honey or maple syrup
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder (optional)
Step-by-Step Cooking Instructions
Step 1: Prepare the Brussels Sprouts
- Preheat the Oven: Start by preheating your oven to 400°F (200°C). This temperature is perfect for roasting the Brussels sprouts to achieve a nice caramelization.
- Mix the Glaze: In a small bowl, whisk together the balsamic vinegar, honey or maple syrup, olive oil, garlic powder, salt, and pepper. This mixture will create a tasty glaze that enhances the Brussels sprouts.
- Toss the Brussels Sprouts: In a large bowl, combine the halved Brussels sprouts with the glaze. Toss until they are well coated.
- Roast the Brussels Sprouts: Spread the Brussels sprouts on a baking sheet lined with parchment paper in a single layer. Roast for 20-25 minutes, stirring halfway through, until they are tender and caramelized.
Step 2: Cook the Cod
- Season the Cod: While the Brussels sprouts are roasting, pat the cod fillets dry with a paper towel. Drizzle olive oil over the fillets and season with garlic powder, paprika, salt, and pepper.
- Bake the Cod: Place the seasoned cod fillets on a separate baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the fish flakes easily with a fork and is opaque in color.
Step 3: Combine and Serve
- Plate the Dish: Once both the cod and Brussels sprouts are cooked, remove them from the oven. Plate the cod fillets alongside a generous serving of balsamic glazed Brussels sprouts.
- Garnish: Sprinkle fresh parsley or chives on top for a burst of color and extra flavor.
- Enjoy: Dig into this delicious and nutritious meal that’s sure to please!
Why This Recipe is Great for Weight Loss
This dish is an excellent choice for weight loss for several reasons. First, cod is a lean protein that promotes satiety, helping you feel full without excess calories. The balsamic-glazed Brussels sprouts add a flavorful side that’s also low in calories, making it a win-win for your diet.
Interesting Statistics
- According to a study published in the American Journal of Clinical Nutrition, higher protein intake can lead to increased feelings of fullness and reduced overall calorie intake, aiding in weight loss efforts.
- Research has shown that a diet rich in vegetables, especially those high in fiber like Brussels sprouts, is associated with lower body weight and improved metabolic health.
Tips for Making the Most of Your Dish
- Customize Your Glaze: Feel free to add other flavors to your glaze, such as Dijon mustard or a sprinkle of red pepper flakes for a bit of heat.
- Add More Veggies: You can mix in other vegetables with the Brussels sprouts, like carrots or sweet potatoes, for added color and nutrition.
- Make Ahead: You can prepare the Brussels sprouts and glaze a day in advance. Just store them separately in the fridge and combine before roasting.
Fun Facts About Cod and Brussels Sprouts
- Cod’s Historical Significance: Cod has been a crucial food source for centuries, particularly in Europe and North America. It was so valuable that it was often referred to as “white gold” due to its economic importance.
- Brussels Sprouts and Their Origins: Brussels sprouts are believed to have originated in ancient Rome, but they were cultivated in Belgium in the 16th century, which is how they got their name.
- Health Insights: Studies show that diets high in cruciferous vegetables, like Brussels sprouts, can reduce the risk of certain chronic diseases, including heart disease and certain types of cancer.
A Wholesome Meal for Your Table
Cooking should be a joyful experience, and Cod with Balsamic Glazed Brussels Sprouts is a perfect example of how healthy eating can be both delicious and satisfying.
This recipe shows that you don’t have to sacrifice flavor for health; with its vibrant ingredients and simple preparation, it’s a meal you’ll want to make again and again.
So, gather your ingredients, embrace the process, and enjoy a dish that nourishes both your body and your taste buds!