This super lean meal has super terrific flavor thanks to prosciutto we’ve sauteed with quartered brussels sprouts and served with tender, meaty cod filets.
As we head into spring I’m gearing up for shorts and swimsuit weather. I’ve started Weight Watcher’s new plan after not quite successfully completing The Whole 30 (a food elimination plan that eliminates bread, dairy, sugar, preservatives, beans, etc. for 30 days to give your body a break.)
Mr. Mike and I did a good job of eliminating everything but glasses of wine (no alcohol in this plan!), so I can’t say we were successful, but we certainly changed some unhealthy habits we’d developed over the holidays and lost a few pound too!
Now that I’m working Weight Watchers to battle those last few pounds, I’m cooking up seafood more often than I have in recent months, with cod filets often appearing on the table. It’s a lean and meaty source of protein, and the one thing I learned on The Whole 30 was that I wasn’t eating enough protein to stay satisfied until the next meal. Weight Watchers puts emphasis on protein too, so I can keep up my satisfying protein-packed meals!
In my opinion, if a meal is going to be lean, it better pack a lot of flavor.
Brussels sprouts add nutrients and fiber to our meal, along with loads of spring-like color. It just happened that prosciutto (Italian ham) was on sale, and I liked the idea of using this handy pre-cooked, pre-diced non-smoky ham to the pan. Since brussels sprouts and bacon are such a classic combination, the ham really worked well.
Chunks of cod cooked up quickly in the pan with a squeeze of fresh lemon. Doesn’t this look like a fresh and hearty meal for under 250 calories and just 5 Weight Watchers Smart Points?
If you’re looking for more slender recipe ideas, be sure to visit my recipe index. I’ve collected healthy recipes under 300 calories, 400 calories and 500 calories, making it easier to find something new to try.
With over 1000 recipes, this full-time working woman doesn’t have the extra hours to convert Weight Watchers PointsPlus to Smart Points, but you have the nutrition information you need to calculate them yourself, and from now on you’ll find Smart Points posted along with the nutrition information.
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Cod with Brussels Sprouts and Prosciutto
20 minPrep Time
25 minCook Time
45 minTotal Time
- 2 tablespoon olive oil
- 4 cups brussels sprouts, quartered
- 1 cup onion, chopped
- 1/4 cup low sodium vegetable broth
- 1 pound cod fillets, cubed
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup proscuitto, diced
- 2 tablespoons lemon juice
- 1 large lemon, cut into wedges
- Preheat a large non-stick skillet over medium heat with 1 tablespoon olive oil. Add brussels sprouts and onion and cook for 6 - 8 minutes until sprouts are tender, stirring often. Add vegetable broth as needed to keep pan from becoming too dry.
- Remove sprouts to a bowl, then add remaining olive oil to the pan.
- Season cod with salt and pepper, then add to pan with prosciutto. Cook for 5 - 6 minutes until cod is no longer opaque in the middle.
- Add sprouts back to the pan with lemon juice and heat through.
- Serve with lemon wedges.
Food energy: 239kcal
Weight Watchers Smart Points 5
Saturated fatty acids: 1.41g
Monounsaturated fatty acids: 5.37g
Polyunsaturated fatty acids: 1.26g
Total fat: 8.04g
Calories from fat: 72
Carbohydrate, by difference: 12.97g
Total dietary fiber: 4.28g
Total lipid (fat): 8.66g
Total sugars: 4.04g