Cod Served with Mushrooms Stuffed with Spinach and Ricotta Cheese Weight Loss Recipe

Last Updated on December 16, 2024 by Arif Chowdhury

Imagine a dinner plate that’s not only a feast for the eyes but also a delight for the taste buds. Enter Cod with Spinach and Ricotta Stuffed Mushrooms—a dish that brings together the tender flakiness of cod and the creamy, savory goodness of stuffed mushrooms.

This recipe is perfect for those looking to enjoy a flavorful meal without the guilt. Packed with nutrients and bursting with delicious flavors, it’s a fantastic choice for anyone on a weight loss journey or just seeking healthier dining options.

Let’s explore why this dish stands out, the nutritional benefits of its ingredients, and how to whip it up in your kitchen!

Why Choose Cod?

Cod is a fantastic fish that deserves a spot on your dinner table for several reasons:

  • Low Calorie: A 3-ounce serving of cod contains around 70 calories, making it a great option for those watching their caloric intake.
  • High Protein: Cod is rich in protein, with about 15 grams per serving. Protein is essential for muscle repair and helps keep you feeling full longer.
  • Nutrient-Rich: Cod provides essential nutrients like vitamin B12, which is necessary for energy production, and selenium, which helps support a healthy immune system.

Incorporating cod into your meals is a smart way to enjoy a tasty dish that’s also good for you!

The Star of the Show: Spinach and Ricotta Stuffed Mushrooms

Why Spinach?

Spinach is a leafy green that packs a serious nutritional punch:

  • Low in Calories: One cup of raw spinach has just about 7 calories. Yes, you read that right!
  • High in Nutrients: Spinach is rich in vitamins A, C, and K, as well as folate and iron, making it a powerhouse for overall health.

The Creaminess of Ricotta

Ricotta cheese adds a creamy texture and a mild flavor to the stuffed mushrooms:

  • Moderate in Calories: Ricotta is relatively low in calories compared to other cheeses, with about 300 calories per cup.
  • Protein Source: It contains around 14 grams of protein per half-cup, making it a great addition to your meals.

When combined, spinach and ricotta create a delicious filling that complements the cod perfectly.

Recipe for Cod with Spinach and Ricotta Stuffed Mushrooms

Ready to create a meal that’s as delightful as it is nutritious? Let’s get started!

Ingredients

For the Cod:

  • 1 lb (450 g) cod fillets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

For the Stuffed Mushrooms:

  • 12 large portobello or cremini mushrooms, stems removed
  • 2 cups fresh spinach, chopped
  • 1 cup ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and pepper to taste
  • 2 tablespoons olive oil (for drizzling)

Instructions

Step 1: Prepare the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Cod: In a small bowl, mix olive oil, garlic powder, lemon juice, salt, and pepper. Rub this mixture over the cod fillets.
  • Bake the Cod: Place the seasoned cod fillets on a baking sheet lined with parchment paper. Bake for about 12-15 minutes or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Step 2: Make the Stuffed Mushrooms

  • Prepare the Mushrooms: Clean the mushrooms and remove the stems. Set them aside.
  • Sauté the Spinach: In a skillet over medium heat, lightly sauté the chopped spinach until wilted, about 2-3 minutes. Remove from heat and let it cool slightly.
  • Mix the Filling: In a bowl, combine the sautéed spinach, ricotta cheese, Parmesan cheese, garlic powder, red pepper flakes (if using), salt, and pepper. Mix until well combined.
  • Stuff the Mushrooms: Generously fill each mushroom cap with the spinach and ricotta mixture.
  • Drizzle with Olive Oil: Place the stuffed mushrooms on a baking sheet and drizzle with olive oil.
  • Bake the Mushrooms: Bake for about 15-20 minutes, or until the mushrooms are tender and the cheese is bubbly and golden.

Step 3: Serve the Dish

  • Plate It Up: Serve the baked cod alongside the stuffed mushrooms on a plate.
  • Garnish: For an extra touch, you can garnish with fresh herbs or a squeeze of lemon juice.
  • Enjoy: Dig into this delightful dish that’s both satisfying and healthy!

Nutritional Benefits of the Dish

Let’s break down the nutritional advantages of this meal:

  • Caloric Count: With approximately 400-450 calories per serving (including the cod and stuffed mushrooms), this dish is both filling and low in calories.
  • Protein Power: Each serving contains around 30-35 grams of protein, making it an excellent choice for muscle maintenance and overall satiety.
  • Fiber Boost: The mushrooms and spinach provide dietary fiber, aiding in digestion and helping you feel full longer.

Tips for Making the Perfect Dish

  • Choose Fresh Ingredients: For the best flavor, opt for fresh spinach and high-quality cod.
  • Experiment with Cheese: If you’re looking for a lower-fat option, you can substitute part of the ricotta with cottage cheese.
  • Add More Veggies: Feel free to throw in other veggies like bell peppers or zucchini into the stuffing for extra nutrition and flavor.
  • Make It Ahead: You can prepare the stuffed mushrooms in advance and bake them just before serving.

The Importance of Balanced Meals

Incorporating dishes like Cod with Spinach and Ricotta Stuffed Mushrooms into your diet is a great way to enjoy a balanced meal.

This dish combines lean protein, healthy fats, and plenty of vegetables to ensure you’re fueling your body with the right nutrients.

Fun Facts and Statistics

  • Low-Calorie Meal: This delightful dish provides a satisfying meal while keeping your calorie count in check. A filling meal that clocks in under 500 calories is a huge win!
  • Healthy Fats: The olive oil used in this recipe not only adds flavor but also contains heart-healthy monounsaturated fats.
  • Vitamins Galore: Spinach is a fantastic source of vitamin K, providing over 100% of the daily recommended intake in just one cup!

Conclusion

Cooking can be a delightful adventure, and with recipes like Cod with Spinach and Ricotta Stuffed Mushrooms, you’re sure to impress yourself and anyone you share it with.

This dish brings together nutritious ingredients in a way that’s both satisfying and flavorful, proving that healthy eating can be deliciously enjoyable.

So, whether you’re cooking for yourself, your family, or hosting a dinner party, this meal is an excellent choice. Get ready to savor the flavors, enjoy the textures, and feel great about what you’re eating!