Last Updated on December 21, 2024 by Arif Chowdhury
If you’re in search of a delectable yet healthy meal that doesn’t skimp on flavor! Today, we’re diving into a delightful recipe featuring Cod with Shaved Brussels Sprouts and Almonds.
This dish combines the light, flaky texture of cod with the nutty crunch of toasted almonds and the vibrant, earthy flavor of sautéed Brussels sprouts.
Not only is it a feast for the senses, but it’s also a fantastic weight-loss recipe that can help you meet your health goals without sacrificing taste.
Why Cod Is a Great Choice
Cod is one of those magical fish that pack a punch in terms of nutrition. A 3.5-ounce serving of cooked cod has approximately 90 calories and provides 20 grams of protein.
That’s a whopping 22% of your daily protein needs in just one serving! Protein is essential for building and repairing tissues, and it can also help you feel fuller for longer, reducing the urge to snack mindlessly.
Moreover, cod is rich in essential vitamins and minerals. It’s an excellent source of vitamin B12, which is crucial for red blood cell formation and neurological function.
Additionally, cod provides phosphorus, important for bone health, and selenium, an antioxidant that helps protect your cells from damage.
The Mighty Brussels Sprouts
Brussels sprouts often get a bad rap, but these little green gems are nutritional powerhouses. Just one cup of cooked Brussels sprouts contains around 56 calories, 4 grams of protein, and an impressive 4 grams of fiber.
This fiber content is fantastic because it aids digestion and helps you feel full, making it easier to stick to your weight-loss goals.
Interestingly, research shows that increasing your intake of cruciferous vegetables like Brussels sprouts can have a positive impact on weight management.
A study published in the Journal of Nutrition found that people who consumed more fruits and vegetables had a lower risk of obesity. So, incorporating Brussels sprouts into your meals is a delicious way to boost your health!
Almonds: The Crunchy Nutrient Boost
Now let’s talk about almonds. These little nuts are not just a tasty topping; they’re also loaded with nutrients.
A one-ounce serving of almonds (about 23 nuts) contains around 160 calories, but it’s packed with healthy fats, protein, and fiber. In fact, studies have shown that consuming nuts can actually aid weight loss.
According to the American Journal of Clinical Nutrition, people who included nuts in their diet tended to maintain a healthier weight over time.
Almonds also contribute vitamin E, magnesium, and antioxidants, all of which are essential for overall health. Plus, their satisfying crunch adds a delightful texture to our dish!
Recipe: Cod with Shaved Brussels Sprouts and Almonds
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 Shaved Brussels Sprouts:
- 1 pound Brussels sprouts, trimmed and thinly sliced
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/2 cup sliced almonds, toasted
- 1 tablespoon lemon juice
- 1/4 cup grated Parmesan cheese (optional)
Instructions
Step 1: Prepare the Cod
- Preheat your oven to 400°F (200°C).
- Drizzle the cod fillets with olive oil and season with garlic powder, salt, and pepper. Squeeze fresh lemon juice over the fish.
- Place the seasoned fillets on a baking sheet lined with parchment paper. Bake in the preheated oven for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Step 2: Sauté the Brussels Sprouts
- While the cod is baking, heat the butter and olive oil in a large skillet over medium heat.
- Add the shaved Brussels sprouts to the skillet. Sauté for about 5-7 minutes, stirring frequently, until they are tender and slightly caramelized.
- Season the Brussels sprouts with salt and pepper. Drizzle with lemon juice and toss to combine.
- Add the toasted almonds to the skillet, stirring gently to incorporate them into the Brussels sprouts.
Step 3: Assemble the Dish
- Once the cod is cooked, remove it from the oven and let it rest for a minute.
- On each plate, serve a generous portion of the sautéed Brussels sprouts topped with toasted almonds.
- Place a cod fillet on top and garnish with fresh parsley. If desired, sprinkle with grated Parmesan cheese for an extra layer of flavor.
Enjoy Your Healthy Meal!
This Cod with Shaved Brussels Sprouts and Almonds is a delightful blend of flavors and textures that will impress your family or guests. It’s not only healthy but also incredibly satisfying!
The Health Benefits of This Dish
By choosing this recipe, you’re not just treating your taste buds; you’re also nourishing your body. Here are some key benefits:
- Lean Protein Source: Cod provides high-quality protein that supports muscle health and keeps you feeling full.
- Nutrient-Rich Vegetables: Brussels sprouts offer fiber and essential vitamins, contributing to digestive health and overall wellness.
- Healthy Fats: Almonds introduce healthy fats to your meal, which can help in managing cholesterol levels and promoting heart health.
When combined, these ingredients create a meal that is not only delicious but also packed with nutrients that can aid in weight loss and overall health. It’s a win-win!
Tips for Success
To make the most out of this recipe, here are some helpful tips:
- Choose Fresh Ingredients: For the best flavor and nutrition, opt for fresh cod and Brussels sprouts. Check for firm, bright green sprouts and fish with a clean smell.
- Customize Your Flavors: Feel free to experiment! You can add spices like smoked paprika or cayenne pepper for a kick or swap out the almonds for walnuts or pecans.
- Meal Prep: This dish can be made ahead of time. Prepare the Brussels sprouts and cod in advance, then reheat them when you’re ready to eat.
- Pair It Well: While quinoa or brown rice make great sides, consider serving this dish with a fresh salad for an extra boost of nutrients.
Final Thoughts: A Dish to Savor
Cooking is a wonderful way to express creativity and nourish your body at the same time. This Cod with Shaved Brussels Sprouts and Almonds recipe embodies that spirit perfectly.
It’s a simple yet impressive dish that can be made in under 30 minutes, making it ideal for busy weeknights or leisurely weekends.
So, gather your ingredients, roll up your sleeves, and let the aromas fill your kitchen. Not only will you be rewarded with a beautiful meal, but you’ll also be contributing to your health and wellness journey. Enjoy every bite, knowing you’re making a delicious choice for your body and taste buds!