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Cod Served with Roasted Curry-spiced Vegetables with Avocado – A Fresh Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

If you’re searching for a vibrant and nutritious dish that makes healthy eating exciting, look no further than Cod, Avocado with Curry-Roasted Vegetables.

This delightful recipe combines flaky, tender cod with a colorful medley of curry-spiced roasted vegetables and creamy avocado. Not only is this dish packed with flavor, but it also supports your weight loss goals with its wholesome ingredients.

Let’s explore the benefits of each component, walk through the recipe, and share some tips for a successful meal.

The Nutritional Benefits of Cod

Cod is an excellent source of lean protein, making it a fantastic choice for those looking to lose weight. A 3-ounce serving of cooked cod contains about 90 calories and 20 grams of protein.

This high protein content helps keep you feeling full and satisfied, making it less likely that you’ll reach for unhealthy snacks later.

Additionally, cod is low in fat, with less than 1 gram of total fat per serving. It’s also rich in essential nutrients, such as vitamin B12, which supports energy levels and brain health, and selenium, an important antioxidant that helps protect your body from oxidative stress.

The Creamy Goodness of Avocado

Avocado is often celebrated as a superfood, and for good reason! A typical avocado contains about 240 calories but is packed with heart-healthy monounsaturated fats. These fats are known to support heart health and can help reduce bad cholesterol levels.

Moreover, avocados are a great source of fiber, providing about 10 grams per fruit. This fiber aids digestion and contributes to feelings of fullness.

They’re also rich in potassium, which helps regulate blood pressure and supports overall cardiovascular health.

The Flavorful Twist of Curry-Roasted Vegetables

Roasting vegetables is a fantastic way to enhance their natural sweetness and flavor. When you add curry spices, you elevate the dish to a whole new level.

The spices commonly used in curry, such as turmeric, cumin, and coriander, are known for their anti-inflammatory properties and can provide numerous health benefits.

Curry powder is also relatively low in calories, with about 20 calories per tablespoon, while adding a punch of flavor.

Incorporating a variety of vegetables, like bell peppers, zucchini, and carrots, not only boosts the nutritional content but also adds vibrant colors to your plate.

The Recipe: Cod, Avocado with Curry-Roasted Vegetables

Now that we’ve covered the health benefits of our main ingredients, let’s get cooking! This recipe is simple to prepare and brings together a beautiful array of flavors.

Ingredients

For the Cod:

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

For the Curry-Roasted Vegetables:

  • 2 cups mixed vegetables (such as bell peppers, zucchini, and carrots)
  • 2 tablespoons olive oil
  • 2 tablespoons curry powder
  • Salt and pepper to taste

For Serving:

  • 1 ripe avocado, sliced
  • Fresh cilantro or parsley for garnish (optional)
  • Lime wedges for serving

Instructions

Step 1: Prepare the Curry-Roasted Vegetables

  • Preheat your oven to 425°F (220°C).
  • Wash and chop your mixed vegetables into bite-sized pieces.
  • In a large bowl, combine the chopped vegetables with 2 tablespoons of olive oil, 2 tablespoons of curry powder, salt, and pepper. Toss well to ensure the vegetables are evenly coated.
  • Spread the seasoned vegetables in a single layer on a baking sheet lined with parchment paper.
  • Roast in the preheated oven for about 20-25 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.

Step 2: Cook the Cod

  • While the vegetables are roasting, prepare the cod fillets. Rinse them under cold water and pat them dry with paper towels.
  • In a small bowl, mix together 2 tablespoons of olive oil, 1 teaspoon of garlic powder, salt, and pepper. Brush this mixture over the cod fillets.
  • Heat a non-stick skillet over medium heat. Once hot, add the cod fillets and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
  • Squeeze lemon juice over the cod just before serving for an extra burst of flavor.

Step 3: Assemble the Dish

  • Once the roasted vegetables and cod are ready, it’s time to assemble your plate.
  • Place a generous serving of the curry-roasted vegetables on each plate.
  • Top with a cod fillet and arrange slices of avocado alongside.
  • Garnish with fresh cilantro or parsley and serve with lime wedges for an added zing.

Tips for Success

  • Choose Your Vegetables: Feel free to mix and match your favorite vegetables. Broccoli, cauliflower, or sweet potatoes can also work beautifully in this dish.
  • Marinate the Cod: For enhanced flavor, consider marinating the cod in the olive oil, garlic powder, and lemon juice for about 15-30 minutes before cooking.
  • Check for Freshness: Ensure your fish is fresh by checking for a mild smell and firm, translucent flesh.

Pairing Suggestions

To enhance your meal, consider serving a light salad on the side. A simple arugula salad with cherry tomatoes and a lemon vinaigrette can provide a refreshing contrast to the dish’s rich flavors.

If you’re in the mood for a drink, a crisp white wine, such as Sauvignon Blanc or a light Pinot Grigio, pairs well with the cod and roasted vegetables.

For a non-alcoholic option, try sparkling water with a twist of lime for a refreshing touch.

Making It Your Own

This recipe is highly versatile! You can substitute the cod with other types of fish like salmon or tilapia. If you prefer a vegetarian option, try using chickpeas or tofu instead of fish for a protein-packed meal.

A Delicious Journey to Wellness

Cooking Cod, Avocado with Curry-Roasted Vegetables is not just about nourishing your body; it’s an experience that brings together diverse flavors and vibrant colors.

This meal is a celebration of health and taste, making it a delightful addition to your weekly meal plan.

So go ahead, gather your ingredients, and enjoy the satisfaction of creating something delicious and healthy. With each bite, you’ll not only be treating your taste buds but also fueling your body with the nutrients it needs. Happy cooking!