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Cod and Mango Chutney Rice Bowls – A Spicy Low Carb Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

Eating healthy can often feel like a balancing act, especially when you’re trying to satisfy your cravings while sticking to your dietary goals.

Luckily, there are delicious meals that can do both! Introducing Cod and Mango Chutney Rice Bowls—a vibrant, satisfying dish that combines flaky cod over fluffy jasmine rice, drizzled with a spicy mango chutney.

This recipe not only bursts with flavor but also aligns perfectly with your weight loss journey. Let’s explore why this dish is a must-try and how to make it!

The Nutritional Benefits of Cod

Cod is a fantastic choice for anyone looking to incorporate healthy fish into their diet.

According to the National Oceanic and Atmospheric Administration (NOAA), cod is one of the most commonly consumed fish in the United States, with Americans averaging about 1.5 pounds of cod per person each year.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains around 70 calories, making it an excellent protein source that won’t derail your weight loss efforts.
  • High in Protein: Cod is rich in protein, offering approximately 15 grams per serving. Protein is essential for muscle maintenance and helps you feel full longer, making it a great choice for weight management.
  • Rich in Nutrients: Cod is packed with vital nutrients, including vitamin B12, which supports nerve function and energy production, and selenium, an antioxidant that plays a key role in metabolism.

The Sweet and Spicy Twist of Mango Chutney

Mango chutney is a delightful condiment that brings a unique flavor profile to any dish. Did you know that mangoes are one of the most popular fruits in the world?

According to the Food and Agriculture Organization (FAO), around 50 million tons of mangoes are produced globally each year.

Why Include Mango Chutney?

  • Low in Calories: Mango chutney is typically low in calories, allowing you to add a burst of flavor without adding too much to your overall caloric intake.
  • Rich in Vitamins: Mangoes are high in vitamin C, which is essential for a healthy immune system. Just two tablespoons of mango chutney can provide a good dose of this vital nutrient.
  • Versatile Flavor: The sweet and spicy flavor of mango chutney pairs beautifully with fish, making it a perfect companion for our cod rice bowls.

The Benefits of Jasmine Rice

Jasmine rice is a fragrant, long-grain rice that adds a delightful aroma and flavor to any dish. It’s a staple in many Asian cuisines and is often used in rice bowls and stir-fries.

Why Choose Jasmine Rice?

  • Aromatic and Flavorful: Jasmine rice has a subtle floral aroma and a slightly sticky texture, making it the perfect base for our cod and mango chutney.
  • Easy to Digest: Jasmine rice is easy to digest, making it a great option for a quick yet satisfying meal.
  • Versatile: This rice variety can complement a wide range of dishes, from curries to grilled meats, making it a kitchen staple.

Ingredients for Cod and Mango Chutney Rice Bowls

Ready to get cooking? Here’s what you’ll need to create these delicious rice bowls:

For the Rice Bowls

  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 1 cup (200g) jasmine rice: Rinsed
  • 2 cups (480ml) water or low-sodium broth: For cooking the rice
  • 1 tablespoon olive oil: For cooking the cod
  • Salt and pepper: To taste
  • 1 tablespoon fresh lime juice: For brightness
  • Fresh cilantro: For garnish (optional)

For the Mango Chutney

  • 1 cup (240g) diced mango: Fresh or frozen
  • 1/4 cup (60ml) apple cider vinegar: For tanginess
  • 1 tablespoon brown sugar: To sweeten
  • 1 teaspoon grated ginger: For warmth
  • 1/2 teaspoon red pepper flakes: For spice
  • Salt to taste: To balance flavors

How to Prepare Cod and Mango Chutney Rice Bowls

Step 1: Make the Mango Chutney

  • Combine Ingredients: In a small saucepan, combine the diced mango, apple cider vinegar, brown sugar, grated ginger, red pepper flakes, and a pinch of salt.
  • Cook: Bring the mixture to a simmer over medium heat. Cook for about 10-15 minutes, stirring occasionally, until the mango is soft and the chutney thickens.
  • Blend (Optional): If you prefer a smoother chutney, you can blend the mixture until smooth using an immersion blender or a regular blender. Set aside to cool slightly.

Step 2: Cook the Jasmine Rice

  • Rinse the Rice: Rinse the jasmine rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming gummy.
  • Cook: In a medium saucepan, combine the rinsed rice and water (or broth). Bring to a boil, then reduce the heat to low and cover. Cook for about 15 minutes or until the rice is tender and the liquid is absorbed.
  • Fluff: Once cooked, remove the saucepan from heat and let it sit covered for an additional 5 minutes. Fluff the rice with a fork.

Step 3: Cook the Cod

  • Season the Cod: Pat the cod fillets dry and season with salt, pepper, and a squeeze of fresh lime juice.
  • Heat the Oil: In a large skillet, heat the olive oil over medium-high heat.
  • Cook the Cod: Place the cod fillets in the skillet and cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Step 4: Assemble the Rice Bowls

  • Layer the Rice: Begin by placing a generous scoop of jasmine rice in each bowl.
  • Add the Cod: Top the rice with a piece of cooked cod.
  • Drizzle with Chutney: Spoon the mango chutney generously over the cod.
  • Garnish: If desired, sprinkle fresh cilantro on top for added flavor and color.

Step 5: Serve and Enjoy

  • Plate It Up: Serve the rice bowls warm, allowing everyone to enjoy the delightful combination of flavors.
  • Dig In: Enjoy every bite of this delicious and healthy meal!

Nutritional Benefits of Cod and Mango Chutney Rice Bowls

This dish not only tantalizes your taste buds but also provides a wealth of nutritional benefits:

  • Balanced Meal: Each bowl is a perfect balance of lean protein from the cod, healthy carbohydrates from the jasmine rice, and vitamins from the mango chutney.
  • Low-Calorie Option: Each serving is approximately 400-500 calories, making it a satisfying yet weight-loss-friendly meal.
  • Rich in Vitamins and Minerals: The combination of cod, mango, and rice provides essential nutrients, including vitamin C, potassium, and vitamin B12.

Portion Control Tips

While these rice bowls are healthy and filling, it’s essential to keep portion sizes in mind. Aim for one serving of cod and one cup of rice per bowl, and feel free to add extra veggies for a nutrient boost!

A Delicious Way to Stay Healthy

Cod and Mango Chutney Rice Bowls are a fantastic way to enjoy a healthy meal without sacrificing flavor.

Combining the delicate taste of cod with the sweet and spicy notes of mango chutney creates a dish that’s not only delicious but also visually appealing. Whether you’re cooking for yourself or entertaining friends, this recipe is sure to impress.

So, gather your ingredients and embark on a culinary adventure that celebrates fresh, vibrant flavors and wholesome eating!