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Cod, Mango and Spiced Butternut Squash with Cinnamon and Cumin Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be boring or bland. In fact, it can be an exciting journey of flavors and textures!

Today, we’re diving into a delightful recipe featuring cod, mango, and spiced butternut squash. This dish is not only packed with nutrients but also supports your weight loss goals in a satisfying way.

Get ready to enjoy a meal that’s as vibrant as it is delicious!

The Star Ingredients

Cod: A Nutritional Powerhouse

Cod is a fantastic choice for anyone looking to shed a few pounds. It’s low in calories—about 105 calories per 3-ounce serving—and high in protein, making it a filling option that can keep you satisfied.

Cod is also rich in omega-3 fatty acids, which have been linked to improved heart health and brain function. The fish’s mild flavor makes it an excellent canvas for a variety of seasonings and pairings.

Butternut Squash: Nature’s Sweetness

Butternut squash isn’t just a pretty face; it’s loaded with vitamins A and C, fiber, and antioxidants.

One cup of cubed butternut squash contains around 82 calories and provides over 400% of your daily recommended intake of vitamin A! The natural sweetness of the squash, especially when roasted, complements savory spices beautifully.

Mango: A Tropical Treat

Mangoes are not only delicious but also incredibly nutritious. A medium mango contains about 150 calories and is an excellent source of vitamins C and A, as well as dietary fiber.

Their juicy, sweet flavor adds a refreshing contrast to the dish, making the meal not just healthy but also enjoyable.

Why This Recipe Works for Weight Loss

When it comes to weight loss, it’s crucial to focus on meals that are nutrient-dense rather than calorie-dense.

This recipe combines lean protein from the cod, healthy carbohydrates from the butternut squash, and fiber from the mango, creating a balanced meal that keeps you full without excess calories.

Moreover, studies show that meals rich in protein and fiber can help reduce hunger and promote feelings of fullness.

A study published in the Journal of Nutrition found that increasing protein intake can help reduce overall calorie consumption. This means that not only will you enjoy a delicious meal, but you’ll also feel satisfied and less likely to snack on unhealthy foods later.

Recipe: Cod Paired with Roasted Spiced Butternut Squash and Mango

Ingredients

For the Cod:

  • 2 fillets of fresh cod (about 6 ounces each)
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Juice of 1 lemon

For the Spiced Butternut Squash:

  • 1 medium butternut squash, peeled and cubed
  • 2 tablespoons olive oil
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • Salt and pepper to taste

For the Mango Salsa:

  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced (optional)
  • Juice of 1 lime
  • Fresh cilantro, chopped (about 1/4 cup)
  • Salt to taste

Instructions

Step 1: Prepare the Butternut Squash

  • Preheat your oven to 425°F (220°C).
  • In a large bowl, toss the cubed butternut squash with olive oil, cinnamon, cumin, salt, and pepper until evenly coated.
  • Spread the squash on a baking sheet in a single layer. Roast for about 25-30 minutes, or until the squash is tender and caramelized, flipping halfway through for even cooking.

Step 2: Cook the Cod

  • While the squash is roasting, prepare the cod. Pat the fillets dry with a paper towel and season both sides with paprika, garlic powder, salt, and pepper.
  • In a skillet over medium heat, add olive oil. Once hot, place the cod fillets in the skillet and cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork. Squeeze fresh lemon juice over the cod just before serving.

Step 3: Make the Mango Salsa

  • In a medium bowl, combine the diced mango, red onion, jalapeño (if using), lime juice, cilantro, and salt. Mix gently to combine, being careful not to mash the mango.
  • Let the salsa sit for about 10 minutes to allow the flavors to meld.

Step 4: Assemble the Dish

  • Serve the roasted butternut squash on a plate, topped with the cod fillet.
  • Spoon the mango salsa generously over the cod.
  • Enjoy your flavorful, nutrient-packed meal!

Tips for Making This Recipe Shine

  • Fresh Ingredients: Always opt for fresh fish and ripe mangoes for the best flavor and texture.
  • Meal Prep: You can roast a larger batch of butternut squash and use it throughout the week in salads or as a side dish.
  • Customizable: Feel free to adjust the spices in the butternut squash to suit your taste. A hint of cayenne can add a nice kick!

Nutritional Benefits of This Dish

This meal is not only satisfying but also beneficial for your overall health. Here’s a quick rundown of what you’re getting:

  • High in Protein: Cod provides essential amino acids that support muscle repair and growth.
  • Rich in Vitamins: Butternut squash and mango offer a wealth of vitamins, specifically A and C, which are crucial for immune function and skin health.
  • Full of Fiber: The combination of squash and mango helps promote digestive health and keeps you feeling full longer.

Final Thoughts

Incorporating dishes like Cod, Mango, and Spiced Butternut Squash into your meal rotation can make healthy eating a delight rather than a chore. This recipe is not just about losing weight; it’s about enjoying the process of cooking and savoring good food.

You’ll be surprised at how a few simple ingredients can come together to create a meal that’s both nourishing and bursting with flavor.

So, gather your ingredients and give this recipe a try! You’ll not only satisfy your taste buds but also take a step towards a healthier lifestyle. Happy cooking!