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Cod with Cherry-Walnut Chutney – Pan-seared and A Sweet Dish Weight Loss Recipe

Last Updated on December 6, 2024 by Arif Chowdhury

Are you on the lookout for a delicious dish that’s both satisfying and healthy? Cod with Cherry-Walnut Chutney is a delightful meal that not only pleases the palate but also supports your weight loss journey.

This recipe combines the flaky, mild flavor of pan-seared cod with a sweet and nutty cherry-walnut chutney, creating a balance that is simply irresistible.

Let’s explore the health benefits of the ingredients, the preparation steps, and how this dish can fit into a nutritious diet.

The Health Benefits of Cod and Cherries

Before we dive into the recipe, it’s essential to highlight the health benefits of the key ingredients—cod and cherries. These foods are not only tasty but also packed with nutrients.

Cod: A Lean Protein Choice

Cod is a fantastic source of lean protein, making it an excellent option for those looking to shed some pounds.

A 3-ounce serving of cod contains about 20 grams of protein while being low in calories, typically around 90 calories per serving. This high protein content helps to keep you feeling full longer, reducing the temptation to snack between meals.

Additionally, cod is rich in vitamins and minerals, particularly vitamin B12, which is essential for energy production and a healthy nervous system.

Cherries: A Nutrient Powerhouse

Cherries are not just delicious; they also offer numerous health benefits. A cup of pitted cherries contains approximately 97 calories, along with antioxidants, vitamins, and minerals.

Cherries are particularly known for their anti-inflammatory properties, thanks to compounds like anthocyanins. They also provide a good source of vitamin C, potassium, and fiber, making them a fantastic addition to any weight loss diet.

Walnuts: The Healthy Fat

Walnuts bring a crunchy texture and a dose of healthy fats to this dish. Just a quarter-cup of walnuts has about 196 calories and provides 4 grams of protein and 2 grams of fiber.

They are rich in omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation in the body.

Including walnuts in your diet can also promote satiety, making it easier to manage your weight.

Ingredients You’ll Need

To prepare Cod with Cherry-Walnut Chutney, gather the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper (to taste)
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Lemon wedges (for serving)

For the Cherry-Walnut Chutney:

  • 1 cup fresh or frozen cherries, pitted and chopped
  • ½ cup walnuts, roughly chopped
  • ¼ cup red onion, finely chopped
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons honey or maple syrup (adjust for sweetness)
  • ½ teaspoon cinnamon
  • Salt and pepper (to taste)

Step-by-Step Recipe

Now that you’ve got all your ingredients, let’s get started with this delightful recipe!

Step 1: Prepare the Cherry-Walnut Chutney

  • Combine Ingredients: In a medium saucepan over medium heat, combine the chopped cherries, walnuts, red onion, apple cider vinegar, honey (or maple syrup), and cinnamon.
  • Cook: Allow the mixture to simmer for about 10-15 minutes. Stir occasionally until the cherries break down and the chutney thickens slightly.
  • Season: Once thickened, taste the chutney and season with salt and pepper as desired. Set aside to cool while you prepare the cod.

Step 2: Cook the Cod

  • Season the Cod: Pat the cod fillets dry with a paper towel. Season both sides with salt, pepper, garlic powder, and paprika.
  • Heat the Oil: In a large skillet, heat the olive oil over medium-high heat.
  • Pan-Sear the Cod: Once the oil is hot, carefully add the cod fillets to the skillet. Cook for about 4-5 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
  • Check Temperature: The internal temperature of the cod should reach 145°F (63°C). Use a meat thermometer to check for doneness.

Step 3: Serve

  • Plate the Dish: Place the pan-seared cod on a plate. Generously top each fillet with the cherry-walnut chutney.
  • Garnish: Serve with lemon wedges on the side for an added burst of flavor.
  • Enjoy: This dish pairs beautifully with a side of steamed vegetables or a fresh salad for a complete meal.

Nutritional Information

This recipe provides a balanced serving of protein, healthy fats, and carbohydrates. Here’s a rough nutritional breakdown per serving (based on one fillet with chutney):

  • Calories: 350
  • Protein: 25g
  • Carbohydrates: 30g
  • Fiber: 4g
  • Fat: 15g

Incorporating this dish into your meal plan can help you stay on track with your weight loss goals while enjoying a flavorful and satisfying meal.

Tips for Making the Best Cod with Cherry-Walnut Chutney

  • Fresh vs. Frozen Cherries: If you can find fresh cherries, they will provide the best flavor. However, frozen cherries work perfectly in this recipe and can be more convenient.
  • Adjust Sweetness: Feel free to adjust the sweetness of the chutney based on your preference. If you want it less sweet, reduce the amount of honey or maple syrup.
  • Experiment with Spices: Don’t hesitate to experiment! You can add a pinch of cayenne pepper for heat or even some fresh herbs like basil or mint for an extra layer of flavor.
  • Make Ahead: The chutney can be made a day in advance and stored in the refrigerator. The flavors will meld beautifully overnight, making it even tastier.

Conclusion

In summary, Cod with Cherry-Walnut Chutney is an exciting and nutritious dish that can easily become a staple in your kitchen.

With its delightful blend of flavors and health benefits, this recipe makes for a perfect fit in a weight loss plan without sacrificing taste.

So, why not treat yourself to this delicious meal tonight? You’ll not only enjoy a wonderful dining experience but also support your health goals in the process. Bon appétit!