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Cod Topped with A Tart Cranberry and Apple Chutney – A Flavorful Weight Loss Recipe

Last Updated on December 12, 2024 by Arif Chowdhury

If you’re looking to spice up your dinner routine with a dish that’s both healthy and packed with flavor, you’ve come to the right place!

Today, we’re exploring the delightful pairing of cod with a tangy cranberry-apple chutney. This recipe is not only visually appealing but also supports your weight loss journey without sacrificing taste.

With the perfect balance of savory and sweet, it’s a meal that will satisfy your cravings and nourish your body.

Let’s dive into the benefits of the ingredients, guide you through the cooking process, and show you why this dish deserves a spot on your dinner table.

The Nutritional Benefits of Cod

Cod is a fantastic choice for anyone looking for a healthy source of protein. Here are some impressive stats about this popular fish:

  • Low in calories: A 3-ounce serving of cooked cod typically contains about 70–90 calories.
  • High in protein: That same serving provides around 18 grams of protein.

Not only does cod help keep you full, but it’s also rich in essential nutrients, like vitamin B12, which supports nerve function and blood cell production, and selenium, an important antioxidant that helps protect your cells from damage.

The Power of Cranberries

Cranberries are more than just a holiday staple; they are packed with health benefits that can enhance your diet. Check out these facts about cranberries:

  • Low in calories: One cup of fresh cranberries has only about 46 calories.
  • High in antioxidants: Cranberries are rich in antioxidants, particularly vitamin C and phytonutrients, which help reduce inflammation and support overall health.

Incorporating cranberries into your meals not only adds flavor but also boosts your intake of essential nutrients that can help your body fight disease.

The Sweetness of Apples

Apples are a classic fruit that brings a touch of sweetness to many dishes. Here’s why they deserve a spot in your recipes:

  • Nutrient-rich: A medium apple contains about 95 calories and provides 4 grams of fiber, which is important for digestive health.
  • Rich in vitamins: Apples are a good source of vitamin C and potassium.

The natural sweetness and crisp texture of apples make them an excellent complement to the tartness of cranberries, creating a delightful chutney that pairs perfectly with cod.

Ingredients You’ll Need

To make this delicious Cod with Cranberry-Apple Chutney, gather the following ingredients:

For the Cod:

  • 4 (6-ounce) cod fillets
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Juice of 1 lemon

For the Cranberry-Apple Chutney:

  • 1 cup fresh or frozen cranberries
  • 1 medium apple, peeled and diced (Granny Smith or Honeycrisp work well)
  • 1/2 cup onion, finely chopped
  • 1/4 cup maple syrup or honey (adjust based on sweetness preference)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 tablespoon apple cider vinegar

Cooking Instructions

Step 1: Prepare the Cranberry-Apple Chutney

  • Cook the Onions: In a medium saucepan over medium heat, add a splash of olive oil and sauté the chopped onions until they become translucent, about 5 minutes.
  • Add the Cranberries and Apples: Stir in the cranberries and diced apple, cooking for an additional 2-3 minutes until the cranberries begin to pop.
  • Mix in Other Ingredients: Add the maple syrup (or honey), cinnamon, salt, and apple cider vinegar. Stir well to combine.
  • Simmer: Lower the heat and let the chutney simmer for about 10-15 minutes, stirring occasionally until the mixture thickens and the flavors meld together.

Step 2: Cook the Cod

  • Preheat Oven: Preheat your oven to 400°F (200°C).
  • Season the Cod: Pat the cod fillets dry with paper towels. Rub each fillet with olive oil, and season generously with salt, pepper, and lemon juice.
  • Bake the Cod: Place the seasoned cod on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets.

Step 3: Assemble the Dish

  • Plate the Cod: Once the cod is cooked, place each fillet on a serving plate.
  • Top with Chutney: Generously spoon the cranberry-apple chutney over each cod fillet.
  • Garnish (Optional): If desired, garnish with fresh herbs like parsley or microgreens for added color and flavor.

Step 4: Enjoy!

This dish serves beautifully with a side of quinoa, brown rice, or steamed vegetables, making it a complete meal that’s both delicious and nutritious.

Making It Your Own

One of the great things about cooking is the flexibility to customize recipes to suit your tastes. Here are a few ideas to add your personal touch to this dish:

  • Add Spices: If you enjoy a bit of heat, consider adding a pinch of red pepper flakes or cayenne to the chutney.
  • Experiment with Fruits: Try incorporating other fruits like pears or figs into the chutney for a unique twist.
  • Herb Variations: Fresh herbs like thyme or rosemary can add a lovely aroma and flavor to the cod.

The Benefits of Cooking at Home

Cooking at home is not just a way to save money; it’s also a fantastic opportunity to control the ingredients in your meals.

Studies have shown that home-cooked meals are generally healthier—often 200–300 calories lower than restaurant meals—making it easier to stick to your weight loss goals.

Moreover, cooking can be a fun and therapeutic experience. It allows you to be creative, experiment with new flavors, and even share moments with family and friends as you prepare meals together.

Storing Leftovers

If you have any leftovers, store the cod and chutney in separate airtight containers in the refrigerator. The cod is best consumed within 2-3 days, while the chutney can last for about a week.

Reheat the cod gently in the microwave or on the stovetop, adding a splash of lemon juice to brighten up the flavors.

Final Thoughts

Incorporating dishes like Cod with Cranberry-Apple Chutney into your meal rotation can make healthy eating enjoyable and exciting.

This recipe not only features a delightful balance of flavors but also provides a wealth of nutrients that support your overall wellness.

So, the next time you’re in search of a nutritious and delicious meal, give this recipe a try. With its vibrant colors and tantalizing taste, it’s sure to become a favorite in your home. Happy cooking!