Last Updated on December 6, 2024 by Arif Chowdhury
If you’re on the hunt for a delicious yet healthy meal, look no further! Today, we’re diving into the world of Cod and Curry Leaf Butter – a delightful dish that combines the flaky goodness of cod with the aromatic essence of curry leaves, all served over fluffy basmati rice.
This weight loss recipe is not just about cutting calories; it’s about savoring every bite while keeping your health in check.
Let’s explore why this dish should be on your dinner table tonight!
Why Cod?
Cod is more than just a popular fish; it’s a powerhouse of nutrition! Rich in protein, low in fat, and packed with essential vitamins and minerals, cod is an excellent choice for anyone looking to maintain a balanced diet.
Did you know that a 3-ounce serving of cod provides about 20 grams of protein and only 90 calories? This makes it a fantastic option for weight loss, as it helps you feel full without piling on the calories.
Moreover, cod is high in omega-3 fatty acids, which are known to promote heart health and reduce inflammation. By incorporating cod into your meals, you’re not just satisfying your taste buds; you’re also nourishing your body.
The Magic of Curry Leaves
Now, let’s talk about the star of our dish: curry leaves. These fragrant leaves are a staple in Indian cuisine and are known for their unique flavor profile. But they’re not just for taste; curry leaves come with a host of health benefits!
Research indicates that curry leaves can help lower cholesterol levels and may even aid in weight loss. They are rich in antioxidants, which can combat oxidative stress and promote overall health.
Including these leaves in your cooking not only elevates the flavor but also adds a nutritional boost.
The Perfect Pair: Cod and Curry Leaf Butter
Imagine the rich, buttery taste of cod, enhanced by the aromatic notes of curry leaves. Pan-frying cod in curry leaf butter creates a beautifully flavorful dish that’s as visually appealing as it is tasty.
When served with basmati rice, you have a complete meal that is sure to impress your family and friends.
Nutritional Benefits of Basmati Rice
Basmati rice, known for its long grains and nutty flavor, is the perfect accompaniment to our cod dish.
This rice variety is lower in glycemic index compared to other types, which means it releases energy more slowly and helps keep blood sugar levels stable.
With a moderate amount of fiber, basmati rice aids in digestion and provides a satisfying base for our protein-rich cod.
Recipe: Cod Pan-Fried in Fragrant Curry Leaf Butter with Basmati Rice
Ready to try this delightful dish? Here’s a detailed recipe that will guide you through the process step by step.
Ingredients
For the Cod:
- 2 fillets of fresh cod (about 6 ounces each)
- Salt and pepper to taste
- 2 tablespoons of all-purpose flour (or a gluten-free alternative)
- 2 tablespoons of curry leaf butter (recipe below)
For the Curry Leaf Butter:
- 4 tablespoons unsalted butter
- 10-15 fresh curry leaves
- 1 clove garlic, minced (optional)
- 1 teaspoon lemon juice
- Salt to taste
For the Basmati Rice:
- 1 cup basmati rice
- 2 cups water
- 1 teaspoon salt
- 1 tablespoon olive oil or butter (optional)
Instructions
Step 1: Prepare the Curry Leaf Butter
- Melt the Butter: In a small saucepan, melt the unsalted butter over medium heat. Be careful not to let it brown.
- Add Curry Leaves: Once the butter is melted, add the fresh curry leaves. You’ll hear a gentle sizzle. Let them infuse their flavor into the butter for about 2-3 minutes.
- Add Garlic (Optional): If you like a hint of garlic, add the minced garlic and sauté for another minute until fragrant.
- Finish the Butter: Stir in the lemon juice and season with a pinch of salt. Remove from heat and set aside.
Step 2: Cook the Basmati Rice
- Rinse the Rice: Rinse the basmati rice under cold water until the water runs clear. This removes excess starch and prevents it from becoming sticky.
- Boil Water: In a medium saucepan, bring 2 cups of water to a boil. Add salt and olive oil or butter if desired.
- Add the Rice: Add the rinsed rice to the boiling water. Stir once, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed.
- Fluff the Rice: Remove from heat and let it sit covered for another 5 minutes. Fluff the rice with a fork before serving.
Step 3: Cook the Cod
- Season the Cod: Pat the cod fillets dry with a paper towel. Season both sides with salt and pepper, then lightly coat them in flour.
- Heat the Butter: In a large skillet over medium-high heat, add the curry leaf butter. Once it’s hot, carefully place the cod fillets in the pan.
- Pan-Fry: Cook for about 4-5 minutes on each side, or until the fish is golden brown and flakes easily with a fork. The cooking time may vary slightly depending on the thickness of the fillets.
- Serve: Once cooked, remove the cod from the skillet and let it rest for a minute.
Step 4: Assemble Your Dish
On a plate, serve a generous scoop of basmati rice alongside your perfectly pan-fried cod. Drizzle any remaining curry leaf butter over the top for an extra burst of flavor.
Garnish with a few fresh curry leaves or a slice of lemon for a pop of color and freshness.
Nutritional Information
This dish is not only delicious but also healthy! Here’s a quick breakdown of the nutritional benefits:
- Cod Fillets: High in protein and low in calories.
- Curry Leaf Butter: Contains healthy fats from butter and the benefits of curry leaves, including antioxidants.
- Basmati Rice: A good source of carbohydrates with a lower glycemic index.
A Dish Worth Trying
So there you have it – a delightful Cod and Curry Leaf Butter dish that’s not only easy to prepare but also packed with flavor and nutrition.
Whether you’re looking to lose weight or simply want to enjoy a delicious meal, this recipe is a fantastic option. It’s perfect for a weeknight dinner or a special occasion.
With its combination of flaky cod, fragrant curry leaves, and fluffy basmati rice, it’s sure to become a favorite in your household. So grab your apron, and let’s get cooking!