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Cod and Avocado-Tahini Sauce – A Creamy Dish with Quinoa Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

When it comes to healthy eating, finding a tasty dish that won’t leave you feeling deprived can be a bit of a challenge.

Today, we’re diving into a delightful recipe that combines the richness of cod fish with a creamy avocado-tahini sauce, served over a bed of nutritious quinoa.

Whether you’re looking to shed a few pounds or simply want to incorporate more wholesome meals into your diet, this dish is not only satisfying but also packed with nutrients!

The Nutritional Benefits of Cod

Cod is a fantastic choice for a protein source when it comes to weight loss. This lean fish is low in calories but high in protein, making it an excellent option for anyone looking to build muscle and burn fat.

Did you know that a 3-ounce serving of cooked cod contains around 70 calories and 15 grams of protein? That’s about 30% of the recommended daily intake for adults!

Additionally, cod is rich in vitamins and minerals, including vitamin B12, which is essential for energy production and maintaining healthy nerve cells, and selenium, which plays a crucial role in metabolism and thyroid function.

Why Choose Avocado-Tahini Sauce?

Now, let’s talk about that creamy avocado-tahini sauce. Avocados are a superfood packed with healthy fats, fiber, and vitamins. They’re particularly high in monounsaturated fats, which are known to help lower bad cholesterol levels and reduce the risk of heart disease.

In fact, studies show that incorporating avocados into your diet can reduce the risk of heart disease by up to 16%.

Tahini, made from ground sesame seeds, is another nutritional powerhouse. It’s rich in calcium, iron, and magnesium, making it a fantastic addition to your diet. Plus, it adds a delightful nuttiness to the sauce that pairs perfectly with the mild flavor of cod.

Ingredients You’ll Need

To whip up this satisfying dish, here’s what you’ll need:

For the Cod:

  • 2 (6-ounce) cod fillets
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika (optional)

For the Avocado-Tahini Sauce:

  • 1 ripe avocado
  • 1/4 cup tahini
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • Water (to thin out the sauce)
  • Salt and pepper to taste

For the Quinoa:

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • Salt to taste

Optional Garnishes:

  • Fresh cilantro or parsley
  • Lemon wedges
  • Sliced radishes

Cooking Instructions

Step 1: Prepare the Quinoa

  • Rinse the Quinoa: Start by rinsing 1 cup of quinoa under cold water to remove its natural coating, called saponin, which can taste bitter.
  • Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth and a pinch of salt. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes. Once the water is absorbed, remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.

Step 2: Cook the Cod

  • Season the Cod: While the quinoa is cooking, season the cod fillets with olive oil, salt, pepper, garlic powder, and paprika (if using).
  • Heat the Pan: In a large skillet over medium heat, add a splash of olive oil. Once hot, add the seasoned cod fillets. Cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork and is cooked through.

Step 3: Make the Avocado-Tahini Sauce

  • Blend the Sauce: In a blender or food processor, combine the ripe avocado, tahini, lemon juice, minced garlic, and a pinch of salt and pepper. Blend until smooth.
  • Adjust Consistency: If the sauce is too thick, add a tablespoon of water at a time until you reach your desired consistency. It should be creamy but pourable.

Step 4: Assemble Your Dish

  • Plate the Quinoa: Start by placing a generous scoop of quinoa on each plate.
  • Add Cod: Top the quinoa with the freshly cooked cod fillets.
  • Drizzle the Sauce: Generously drizzle the avocado-tahini sauce over the cod and quinoa.
  • Garnish: Finish with fresh cilantro or parsley, lemon wedges, or sliced radishes for an extra burst of flavor.

The Power of Whole Foods

One of the keys to successful weight loss is incorporating whole, nutrient-dense foods into your diet. This dish is not only wholesome but also incredibly filling.

The protein from the cod, the fiber from the quinoa, and the healthy fats from the avocado and tahini work together to keep you satisfied for longer.

According to a study published in the Journal of Nutrition, meals high in protein and fiber can help reduce hunger and promote weight loss. With this recipe, you’re guaranteed to feel full and energized!

Meal Prep and Storage Tips

If you’re looking to save time during the week, this dish is perfect for meal prepping. You can cook the quinoa and cod ahead of time and store them in the refrigerator for up to three days. Just make sure to keep the avocado-tahini sauce in an airtight container to prevent browning.

When you’re ready to eat, simply reheat the quinoa and cod, drizzle with the avocado-tahini sauce, and enjoy a healthy and delicious meal in minutes!

Variations to Try

Feel free to get creative with this recipe! Here are a few variations to consider:

  • Add Vegetables: Toss in some steamed broccoli, spinach, or roasted bell peppers for extra nutrients and color.
  • Spice it Up: If you enjoy some heat, add a pinch of cayenne pepper or red pepper flakes to the avocado-tahini sauce.
  • Switch the Grain: Try serving the cod over brown rice, farro, or even cauliflower rice for a lower-carb option.

A Meal You’ll Love

This Cod and Avocado-Tahini Sauce recipe is a testament to the fact that healthy eating doesn’t have to be boring. With vibrant flavors and a satisfying texture, it’s a dish you’ll look forward to time and again.

Plus, with its nutritional benefits and ease of preparation, it perfectly fits into any weight loss plan. So why not give it a try? Your taste buds and your waistline will thank you!