Healthy Cod Recipe
created by
Linda K. 02/06/2024
"Cod green beans potatoes"
"Great effort Linda! Your meal of cod green beans and potatoes is a well-rounded choice including lean protein and fiber-rich foods. Keep these balanced meals coming!"
See commentsIngredients
- 4 cod fillets (about 4-6 oz each)
- 2 cups green beans, trimmed
- 1 lb baby potatoes, halved
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 lemon, sliced (for garnish)
Instructions
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the halved baby potatoes with 1 tablespoon of olive oil, garlic powder, paprika, salt, and pepper.
- Spread the potatoes on a baking sheet and roast for 15 minutes.
- While the potatoes are roasting, prepare the cod. Season the fillets with salt, pepper, and a drizzle of olive oil.
- After 15 minutes, add the cod fillets to the baking sheet with the potatoes and return to the oven.
- Add the green beans to the baking sheet, drizzle with the remaining olive oil, and season with salt and pepper.
- Roast everything together for an additional 15 minutes, or until the cod is cooked through and flakes easily with a fork.
- Serve hot, garnished with lemon slices.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 0g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This Healthy Cod Recipe is rich in lean protein from the cod, which helps keep you full and supports muscle maintenance. The green beans provide fiber, aiding digestion and promoting satiety. Potatoes offer complex carbohydrates, while olive oil adds healthy fats. This dish fits well into Mediterranean and balanced diets, promoting overall health. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber and nutrients.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh herbs like parsley or dill for extra flavor.
Recipe Variations and Adjustments
healthy cod recipe
Keep the recipe as is, focusing on the health benefits of cod and the fiber-rich sides.
FAQs About This Recipe
Can I use frozen cod for this recipe?
Yes, just ensure it's fully thawed before cooking.
What can I substitute for olive oil?
You can use avocado oil or coconut oil as alternatives.
How do I know when the cod is cooked?
The cod should be opaque and flake easily with a fork when fully cooked.
Can I add more vegetables?
Absolutely! Feel free to add any seasonal vegetables you enjoy.
Is this recipe suitable for meal prep?
Yes, it stores well in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Cod Recipe for its perfect balance of lean protein and fiber-rich vegetables. The tender cod fillets paired with vibrant green beans and roasted potatoes create a satisfying meal that keeps you full without weighing you down. It's not only nutritious but also easy to prepare, making it a great option for busy days or travel. Enjoy a delicious dish that feels indulgent while supporting your weight loss goals!
Recipe created by Fitmate Coach; inspired by Linda K.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Cod green beans potatoes"
"Great effort Linda! Your meal of cod green beans and potatoes is a well-rounded choice including lean protein and fiber-rich foods. Keep these balanced meals coming!"