Last Updated on December 16, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be bland or boring. In fact, it can be downright delightful! Today, we’re diving into a recipe that not only tantalizes your taste buds but also helps you on your weight loss journey.

Picture this: succulent cod paired with crispy bacon-wrapped asparagus, all drizzled with a refreshing lemon vinaigrette and complemented by the sweetness of pineapple.

Sounds amazing, right? Let’s explore how this dish can be a star on your table!

The Health Benefits of Cod

Cod is a fantastic choice when it comes to protein sources. This white fish is low in calories and high in nutrients.

A typical serving of cod (about 3 ounces) contains approximately 70 calories and is packed with protein—around 15-20 grams! Plus, it’s rich in vitamins B6 and B12, which are essential for energy metabolism and brain health.

Interestingly, research shows that incorporating fish into your diet can improve heart health.

According to the American Heart Association, eating fish twice a week can lower your risk of heart disease. So, not only is cod delicious, but it’s also a smart choice for your health!

The Surprising Benefits of Asparagus

Now, let’s talk about asparagus—a vegetable that often gets overlooked but deserves a spotlight.

Asparagus is not only low in calories (about 20 calories per 100 grams), but it’s also a powerhouse of nutrients. It’s high in fiber, which aids digestion and helps you feel full longer.

Additionally, asparagus is rich in antioxidants, which help combat oxidative stress in the body. A study published in the Journal of Nutrition showed that consuming antioxidant-rich foods can reduce inflammation and improve overall health.

Wrapping asparagus in bacon not only adds flavor but also a bit of indulgence, making this recipe a perfect balance.

Why Pineapple?

Pineapple isn’t just a delicious tropical fruit; it also offers numerous health benefits. Rich in vitamin C, manganese, and bromelain (an enzyme that aids digestion), pineapple can help boost your immune system and support digestive health.

A 2019 study found that bromelain may reduce inflammation and improve recovery after exercise—a great reason to incorporate this fruit into your meals!

In addition to its health benefits, pineapple adds a wonderful sweetness that complements the savory flavors of cod and bacon. The contrast of flavors in this dish not only excites the palate but also makes it visually appealing.

The Recipe: Cod, Pineapple with Bacon-Wrapped Asparagus

Ingredients

For this delightful dish, you will need the following ingredients:

• For the Cod:
  • 2 cod fillets (about 6 ounces each)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon lemon juice
  • Fresh parsley for garnish (optional)
• For the Bacon-Wrapped Asparagus:
  • 10 asparagus spears
  • 5 slices of bacon (cut in half)
  • Olive oil spray or 1 tablespoon olive oil
  • Salt and pepper to taste
• For the Pineapple Vinaigrette:
  • 1/2 cup fresh pineapple, diced
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey (optional)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Bacon-Wrapped Asparagus

• Preheat your oven to 400°F (200°C).
• Wrap the asparagus: Take each asparagus spear and wrap it with half a slice of bacon, starting at one end and spiraling down to the other. Secure it with a toothpick if needed.
• Season and bake: Place the wrapped asparagus on a baking sheet lined with parchment paper. Lightly spray or drizzle with olive oil and season with salt and pepper. Bake for 15-20 minutes, or until the bacon is crispy and the asparagus is tender.

Step 2: Cook the Cod

• Season the fillets: While the asparagus is baking, season the cod fillets with salt, pepper, and lemon juice.
• Sear the cod: Heat a skillet over medium heat and add olive oil. Once hot, place the cod fillets in the skillet and cook for about 4-5 minutes on each side, until the fish is golden brown and flakes easily with a fork.

Step 3: Make the Pineapple Vinaigrette

Blend the vinaigrette: In a small blender or food processor, combine the diced pineapple, apple cider vinegar, honey (if using), olive oil, salt, and pepper. Blend until smooth. Adjust seasoning to taste.

Step 4: Assemble the Dish

• Plate it up: On a serving plate, place the cod fillet and arrange the bacon-wrapped asparagus next to it. Drizzle the pineapple vinaigrette over the cod and asparagus.
• Garnish: Sprinkle with fresh parsley for a pop of color and added freshness.

Nutritional Benefits of the Dish

This dish is not just a feast for the eyes; it’s also nutrient-dense. The combination of lean protein from the cod, healthy fats from the olive oil and bacon, and fiber from the asparagus and pineapple makes this meal well-rounded.

A serving of this dish provides about 400-500 calories, depending on the portions and the amount of vinaigrette used. It’s a satisfying meal that can fit into a calorie-controlled diet while still feeling indulgent.

Tips for Making the Most of This Recipe

• Swap the protein: If you’re not a fan of cod, feel free to substitute it with another white fish like tilapia or halibut.
• Vegetarian Option: For a vegetarian version, replace the cod with grilled tofu and use vegetable bacon or skip the bacon altogether.
• Add a side: Pair this dish with a light salad or quinoa for a complete meal.

Conclusion

Eating healthy is all about enjoying your food while nourishing your body. This Cod, Pineapple with Bacon-Wrapped Asparagus recipe does just that—bringing together rich flavors and vibrant ingredients in a way that makes healthy eating feel like a treat.

So, why not give it a try? Whether you’re aiming to shed a few pounds or simply want to eat more nourishing meals, this recipe is a delightful addition to your culinary repertoire.

Embrace the joy of cooking and savor every bite of this flavorful dish. Your taste buds—and your waistline—will thank you!