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Cod and Turmeric Yogurt Sauce – Marinated and Baked Protein Rich Weight Loss Recipe

Last Updated on December 6, 2024 by Arif Chowdhury

Are you ready to spice up your dinner routine? Look no further than Cod and Turmeric Yogurt Sauce!

This dish combines the flaky goodness of cod with a vibrant marinade of turmeric and spices, all topped off with a creamy, tangy yogurt sauce.

Not only is this meal bursting with flavor, but it’s also a fantastic option for those looking to lose weight while enjoying delicious food.

Let’s dive into the benefits of the ingredients, the detailed recipe, and tips to make this dish truly shine.

The Health Benefits of Cod and Turmeric

Before we get into the cooking, let’s take a moment to appreciate the health benefits of our star ingredients: cod and turmeric. Each component plays a vital role in not just flavor, but also nutrition.

Cod: A Lean Protein Marvel

Cod is widely recognized for its health benefits. A 3-ounce serving of cod typically contains around 90 calories and 20 grams of protein. This makes it an excellent choice for anyone aiming to maintain or lose weight.

Protein is essential for muscle repair and growth, and it helps keep you feeling full longer. Additionally, cod is low in fat and packed with nutrients like vitamin B12 and selenium, both crucial for energy metabolism and immune function.

Turmeric: The Golden Spice

Turmeric is more than just a vibrant spice; it’s also a powerhouse of health benefits. Curcumin, the active ingredient in turmeric, has been studied for its anti-inflammatory and antioxidant properties.

Research suggests that curcumin can help improve brain function, reduce the risk of heart disease, and may even aid in weight loss. In fact, some studies indicate that turmeric can help regulate metabolism and reduce fat tissue accumulation.

Yogurt: A Creamy Probiotic Boost

Yogurt, especially the unsweetened variety, is a great source of probiotics, which are beneficial for gut health. A typical serving of yogurt (about 6 ounces) provides around 100 calories, 10 grams of protein, and a good amount of calcium.

The probiotics in yogurt can aid digestion and may help in weight management by promoting a healthy gut microbiome. Plus, its creamy texture makes it an excellent base for sauces and dressings.

Ingredients You’ll Need

To prepare Cod and Turmeric Yogurt Sauce, you’ll need the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • 2 teaspoons ground turmeric
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper (to taste)
  • Juice of 1 lemon

For the Turmeric Yogurt Sauce:

  • 1 cup plain Greek yogurt
  • 1 tablespoon honey (optional)
  • 1 tablespoon lemon juice
  • 1 teaspoon ground turmeric
  • Salt and pepper (to taste)
  • Fresh cilantro or parsley (for garnish)

Step-by-Step Recipe

Now that you have all your ingredients ready, let’s get cooking!

Step 1: Marinate the Cod

  • Prep the Cod: Pat the cod fillets dry with paper towels. This helps the marinade stick better.
  • Make the Marinade: In a bowl, combine olive oil, turmeric, cumin, paprika, garlic powder, salt, pepper, and lemon juice. Mix well to create a paste.
  • Marinate the Fish: Rub the turmeric marinade all over the cod fillets. Let them marinate for at least 15-30 minutes. If you have the time, marinating for a few hours in the refrigerator can enhance the flavor even more.

Step 2: Prepare the Turmeric Yogurt Sauce

  • Combine Ingredients: In a separate bowl, mix the Greek yogurt, honey (if using), lemon juice, ground turmeric, salt, and pepper. Stir until smooth.
  • Taste and Adjust: Taste the sauce and adjust the seasoning as needed. If you want it sweeter, add a bit more honey. If you prefer more tang, squeeze in a bit more lemon juice.
  • Chill: Set the sauce aside in the refrigerator to let the flavors meld while you cook the cod.

Step 3: Bake the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Bake the Cod: Place the marinated cod fillets on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
  • Check for Doneness: The internal temperature of the cod should reach 145°F (63°C).

Step 4: Serve

  • Plate the Dish: Once the cod is cooked, place the fillets on plates.
  • Drizzle with Sauce: Generously spoon the turmeric yogurt sauce over the top.
  • Garnish: Finish with a sprinkle of freshly chopped cilantro or parsley for a pop of color and flavor.
  • Enjoy: Serve immediately and relish the delightful combination of flavors!

Nutritional Information

This dish not only tantalizes your taste buds but also keeps your nutrition in check. Here’s a rough nutritional breakdown for one serving (one cod fillet with sauce):

  • Calories: Approximately 320
  • Protein: 30g
  • Carbohydrates: 15g
  • Fiber: 0g (if using plain yogurt)
  • Fat: 15g

With a great balance of protein, healthy fats, and low carbohydrates, this meal fits perfectly into a weight loss plan.

Tips for Making the Best Cod with Turmeric Yogurt Sauce

  • Choosing Fresh Cod: When selecting cod, look for fillets that are firm and have a clean ocean scent. Freshness is key to achieving the best flavor.
  • Variations on the Sauce: Feel free to experiment with the yogurt sauce. Add minced garlic for a stronger flavor or a touch of chili powder for some heat.
  • Pair with Sides: This dish pairs beautifully with steamed vegetables, quinoa, or a fresh salad. Adding fiber-rich sides can enhance the meal’s fullness factor.
  • Make it Ahead: You can marinate the cod a few hours in advance or even overnight for a more intense flavor. The yogurt sauce can also be prepared ahead of time and stored in the refrigerator.
  • Storage: Leftover cod can be stored in an airtight container in the fridge for up to three days. The yogurt sauce can last about a week.

Conclusion

Cod and Turmeric Yogurt Sauce is not just a meal; it’s a celebration of flavor and health! This recipe beautifully combines flaky cod with a vibrant turmeric marinade, complemented by a creamy yogurt sauce that brings everything together.

Whether you’re looking to impress at a dinner party or simply want to enjoy a nutritious meal at home, this dish checks all the boxes.

So roll up your sleeves, gather your ingredients, and treat yourself to this deliciously wholesome recipe. You won’t regret it!