Baked Cod with Roasted Cauliflower & Brown Rice – A Nutritious Weight Loss Recipe

Baked Cod with Roasted Cauliflower & Brown Rice: A Nutritious Weight Loss Recipe

Maintaining a healthy weight doesn’t mean sacrificing flavor. This baked cod served with roasted cauliflower and brown rice is a delicious, nutrient-packed meal designed to support your weight loss journey. It’s high in protein, fiber, and essential nutrients while keeping calories in check.

Why This Recipe is Perfect for Weight Loss

• High in Protein: Cod is a lean source of protein, helping to maintain muscle mass while promoting fat loss.
• Rich in Fiber: Brown rice and cauliflower provide fiber, aiding digestion and increasing satiety.
• Low in Calories: A well-balanced meal without unnecessary added fats.
• Nutrient-Dense: Packed with vitamins, minerals, and antioxidants.

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Ingredients

For the Baked Cod:

• 2 cod fillets (about 6 oz each)
• 1 tbsp olive oil
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 1 garlic clove (minced)
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp fresh parsley (chopped)

For the Roasted Cauliflower:

• 2 cups cauliflower florets
• 1 tbsp olive oil
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper

For the Brown Rice:

• 1 cup cooked brown rice
• 1 ½ cups water
• ½ tsp salt

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Instructions

1. Prepare the Baked Cod:

1. Preheat oven to 375°F (190°C).
2. Place the cod fillets on a baking sheet lined with parchment paper.
3. In a small bowl, mix olive oil, lemon zest, lemon juice, minced garlic, paprika, salt, and black pepper.
4. Brush the mixture evenly over both fillets.
5. Bake for 15-18 minutes or until the fish is flaky and cooked through.

2. Roast the Cauliflower:

1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets with olive oil, garlic powder, salt, and black pepper.
3. Spread on a baking sheet and roast for 20-25 minutes, turning halfway through, until golden and crispy.

3. Cook the Brown Rice:

1. Rinse the rice under cold water.
2. In a medium saucepan, bring water and salt to a boil.
3. Add the rice, cover, and reduce heat to a simmer.
4. Cook for 35-40 minutes or until tender.
5. Fluff with a fork before serving.

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Health Benefits of This Meal

1. Supports Lean Muscle Mass

Cod is rich in lean protein, promoting muscle growth and recovery while aiding in weight loss by keeping you full longer.

2. Aids Digestion & Gut Health

The fiber from brown rice and cauliflower helps in maintaining a healthy gut and improving digestion, which is essential for weight management.

3. Provides Essential Nutrients

This meal is loaded with essential vitamins and minerals like omega-3 fatty acids, Vitamin C, and antioxidants, supporting overall well-being.

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Nutritional Macros (Per Serving)

• Calories: 375 kcal
• Protein: 35g
• Carbohydrates: 40g
• Fats: 10g
• Fiber: 6g

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Final Thoughts

Baked cod with roasted cauliflower and brown rice is an excellent addition to a weight loss diet. It’s simple, flavorful, and packed with nutrients that promote fat loss while keeping you satisfied. Try this recipe today for a healthy, balanced meal!

Would you like more healthy recipes like this? Share your thoughts in the comments below!