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Cod Served with Maple-Balsamic Glazed Carrots and A Side of Quinoa Weight Loss Recipe

Last Updated on December 21, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be boring! In fact, with the right ingredients and a little creativity, you can whip up meals that are not only good for you but also bursting with flavor.

Today, we’re diving into a delightful recipe that features Cod with Maple-Balsamic Glazed Carrots served alongside a nutritious quinoa side. This dish is not just a feast for the senses; it’s also a fantastic weight-loss recipe that’s easy to prepare.

Let’s explore how this meal can brighten up your dinner table and support your health goals!

Why Choose Cod?

Cod is a fantastic choice for anyone looking to eat healthier. This mild, flaky white fish is low in calories yet high in protein, making it perfect for weight loss.

In fact, a 3.5-ounce serving of cooked cod contains about 90 calories and 20 grams of protein. This means you can enjoy a satisfying meal without the guilt!

Additionally, cod is rich in essential nutrients like vitamin B12, phosphorus, and selenium. These vitamins and minerals play vital roles in maintaining energy levels, supporting bone health, and boosting your immune system.

Choosing fish like cod not only enhances your meals but also contributes to your overall well-being.

The Power of Carrots

Now, let’s talk about the star of our side dish: carrots! Not only are they incredibly versatile, but they’re also packed with nutrients.

A one-cup serving of raw carrots contains about 50 calories, making them a low-calorie snack or side option. They are high in beta-carotene, which the body converts into vitamin A, essential for good vision, immune function, and skin health.

Interestingly, research shows that increasing vegetable intake can lead to weight loss. A study published in the American Journal of Clinical Nutrition found that individuals who consumed more vegetables and fruits had a higher likelihood of maintaining a healthy weight.

So, adding carrots to your meal not only enhances flavor but also contributes to your weight-loss journey!

Quinoa: The Superfood Sidekick

Finally, let’s not forget about quinoa. This ancient grain is a powerhouse of nutrition. Unlike many grains, quinoa is a complete protein, meaning it contains all nine essential amino acids.

A cup of cooked quinoa has about 220 calories and provides 8 grams of protein. It’s also rich in fiber, which helps keep you feeling full and satisfied.

Including quinoa in your meals can help you manage your weight more effectively.

According to a study in the Journal of Nutrition, higher fiber intake is associated with lower body weight and reduced risk of obesity. This makes quinoa a fantastic addition to our cod and carrot dish!

Recipe: Cod with Maple-Balsamic Glazed Carrots and Quinoa

Ingredients

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Juice of 1 lemon
  • Fresh parsley, chopped (for garnish)

For the Maple-Balsamic Glazed Carrots:

  • 4 medium carrots, sliced diagonally
  • 2 tablespoons maple syrup
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh thyme (optional, for garnish)

For the Quinoa:

  • 1 cup quinoa
  • 2 cups vegetable broth (or water)
  • 1 tablespoon olive oil
  • Salt to taste

Instructions

Step 1: Prepare the Quinoa

  • Rinse the quinoa under cold water to remove its natural coating, which can be bitter.
  • In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Add a pinch of salt.
  • Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until all the liquid is absorbed.
  • Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and drizzle with olive oil. Set aside.

Step 2: Cook the Maple-Balsamic Glazed Carrots

  • In a large skillet, heat 1 tablespoon of olive oil over medium heat.
  • Add the sliced carrots to the skillet and sauté for about 5 minutes until they start to soften.
  • In a small bowl, mix together the maple syrup, balsamic vinegar, salt, and pepper.
  • Pour the maple-balsamic mixture over the carrots, stirring to coat evenly. Cook for an additional 5-7 minutes until the carrots are tender and glazed. If using, sprinkle fresh thyme on top before serving.

Step 3: Cook the Cod

  • While the carrots are cooking, heat another tablespoon of olive oil in a separate skillet over medium-high heat.
  • Season the cod fillets with garlic powder, salt, and pepper. Squeeze lemon juice over the fillets.
  • Place the cod in the hot skillet and cook for about 4-5 minutes on each side, depending on thickness, until the fish is opaque and flakes easily with a fork.

Step 4: Assemble the Dish

  • On each plate, serve a portion of quinoa, topped with a cod fillet.
  • Arrange the maple-balsamic glazed carrots beside the fish.
  • Garnish with chopped parsley for an extra pop of color and flavor.

Enjoy Your Healthy Meal!

This Cod with Maple-Balsamic Glazed Carrots and Quinoa is a deliciously balanced meal that can help you achieve your weight-loss goals while satisfying your taste buds. It’s perfect for a weeknight dinner or a special occasion.

Plus, you’ll be enjoying the benefits of fresh, wholesome ingredients that nourish your body.

The Health Benefits of This Dish

This recipe is not just about great taste; it’s also a nutritious option that can fit into a healthy diet. Here’s a quick recap of the benefits:

  • Low-Calorie Protein: Cod is an excellent source of lean protein that helps with muscle maintenance and weight loss.
  • Nutrient-Dense Vegetables: Carrots provide essential vitamins while adding a touch of sweetness to the dish.
  • Fiber-Rich Quinoa: This whole grain keeps you full longer, reducing the urge to snack on unhealthy options.

Whether you’re on a weight-loss journey or simply looking to eat healthier, this dish is sure to impress. It’s a delightful balance of flavors, textures, and nutrition, making it a go-to recipe in your culinary repertoire.

Final Thoughts

Cooking should be an enjoyable experience, and this recipe encapsulates that philosophy perfectly.

With just a few ingredients and straightforward steps, you can create a meal that not only pleases the palate but also supports your health goals.

So, the next time you’re in search of a simple yet scrumptious dish, remember this Cod with Maple-Balsamic Glazed Carrots and Quinoa. Your taste buds will thank you, and your body will too!