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Cod with Ginger-Scallion Oil Steamed and Drizzled – A Home-made Weight Loss Recipe

Last Updated on December 6, 2024 by Arif Chowdhury

If you’re on the lookout for a dish that combines simplicity with mouthwatering flavors, then Cod with Ginger-Scallion Oil is exactly what you need.

This recipe features tender, steamed cod fillets drizzled with a fragrant ginger-scallion oil that elevates the dish to new heights. Not only is it delicious, but it’s also a fantastic option for anyone aiming to eat healthier or shed a few pounds.

Let’s explore the wonders of this dish, its health benefits, and, of course, how to whip it up in your kitchen.

The Nutritional Benefits of Cod

Cod is a standout choice for those looking to incorporate lean protein into their diet. A typical 3-ounce serving of cooked cod contains roughly 90 calories and 20 grams of protein, making it an excellent option for weight loss.

Protein is essential for building and repairing tissues, and it also helps you feel full longer, which can curb cravings.

Moreover, cod is low in fat and rich in essential nutrients, including vitamin B12, which is vital for nerve function and the production of red blood cells. It also provides omega-3 fatty acids, known for their heart health benefits.

Studies suggest that omega-3s can reduce the risk of heart disease by 30%, making cod an ideal choice for those looking to improve their overall health.

The Magic of Ginger

Ginger isn’t just a flavorful addition to your dishes; it also comes with numerous health benefits.

This root has been used for centuries in traditional medicine for its anti-inflammatory and antioxidant properties. Research indicates that ginger can help with digestion and may even reduce muscle pain and soreness after exercise.

Interestingly, ginger has also been linked to weight loss. A study published in the journal Metabolism found that ginger can help increase thermogenesis (the process of heat production in organisms) and promote fat burning.

Adding ginger to your meals can therefore be a tasty way to support your weight loss journey.

The Flavorful Role of Scallions

Scallions, also known as green onions, are another key ingredient in this dish. Not only do they add a lovely crunch and a mild onion flavor, but they are also packed with nutrients.

Scallions are low in calories, with just 32 calories per 100 grams, and they provide a good source of vitamins A, C, and K.

These vibrant green stalks also contain antioxidants and have been linked to various health benefits, including improved heart health and a boosted immune system. Plus, their fresh flavor pairs beautifully with the warmth of ginger and the delicate taste of cod.

Recipe: Cod with Ginger-Scallion Oil

Ready to dive into the kitchen? Here’s a detailed recipe for Cod with Ginger-Scallion Oil that’s simple, healthy, and oh-so-delicious!

Ingredients

For the Cod:

  • 2 fillets of fresh cod (about 6 ounces each)
  • Salt and pepper to taste
  • 1 tablespoon soy sauce (low-sodium, if preferred)
  • 1 tablespoon sesame oil (optional)

For the Ginger-Scallion Oil:

  • 2 tablespoons fresh ginger, finely chopped
  • 4 scallions, finely chopped (white and green parts)
  • 1/4 cup vegetable oil (or any neutral oil)
  • 1 teaspoon sesame oil (optional)
  • Salt to taste

Instructions

Step 1: Prepare the Ginger-Scallion Oil

  • Heat the Oil: In a small saucepan, heat the vegetable oil over medium heat. Once hot, add the chopped ginger and sauté for about 1-2 minutes until fragrant. Be careful not to burn it.
  • Add Scallions: Stir in the chopped scallions and cook for another minute until they soften.
  • Combine Oils: If using, drizzle in the sesame oil and season with a pinch of salt. Remove from heat and set aside to cool slightly. This oil can be made in advance and stored in the refrigerator for up to a week.

Step 2: Cook the Cod

  • Prepare the Steamer: Fill a pot with water and bring it to a boil. If you have a steamer basket, place it over the boiling water. If not, you can use a heatproof plate placed in the pot.
  • Season the Cod: Pat the cod fillets dry with a paper towel, then season both sides with salt and pepper. Drizzle with soy sauce for added flavor.
  • Steam the Cod: Place the cod fillets in the steamer basket or on the heatproof plate. Cover and steam for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 3: Assemble the Dish

  • Plate the Cod: Once the cod is cooked, transfer the fillets to a serving plate.
  • Drizzle with Oil: Generously drizzle the ginger-scallion oil over the cod, allowing the fragrant oil to soak into the fish.
  • Serve: This dish pairs beautifully with steamed vegetables or a side of brown rice or quinoa for a complete meal.

Nutritional Information

This dish is not only easy to make but also incredibly nutritious. Here’s a quick breakdown of the benefits in one serving of Cod with Ginger-Scallion Oil:

  • Cod Fillets: Approximately 90 calories and 20 grams of protein.
  • Ginger-Scallion Oil: While the oil adds calories, it also contributes healthy fats and the benefits of ginger and scallions.
  • Overall Dish: The total meal comes in at around 300-400 calories, depending on the serving size and any sides.

Why This Dish is Perfect for Weight Loss

The beauty of Cod with Ginger-Scallion Oil lies in its combination of lean protein, healthy fats, and nutrient-dense ingredients.

The protein from the cod helps keep you satiated, while the ginger and scallions add flavor without adding excessive calories. The dish is also quick to prepare, making it a fantastic option for busy weeknights.

Furthermore, steaming as a cooking method retains the nutrients in the cod and minimizes the need for added fats. This means you can enjoy a satisfying meal that supports your weight loss goals while still being delicious and flavorful.

Tips for Making It Your Own

  • Add Vegetables: Feel free to throw in some steamed broccoli, bok choy, or snap peas for added nutrition and color.
  • Spice it Up: If you like a little heat, consider adding a pinch of red pepper flakes to the ginger-scallion oil for a spicy kick.
  • Use Other Proteins: This ginger-scallion oil works wonderfully with other fish, chicken, or even tofu for a plant-based option.

A Delicious Step Toward Wellness

Embarking on a healthier lifestyle doesn’t mean you have to compromise on flavor, and Cod with Ginger-Scallion Oil is the perfect testament to that. With its simple preparation and bold flavors, this dish not only satisfies your taste buds but also aligns with your weight loss goals.

So, whether you’re cooking for yourself or impressing guests, this recipe is sure to become a favorite in your kitchen. Dive in and enjoy the delightful blend of ginger, scallions, and tender cod!