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Cod Over A Silky Carrot and Ginger Puree with Mashed Avocado Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

Eating healthy doesn’t have to mean sacrificing flavor or creativity in the kitchen. If you’re looking for a dish that’s not only nutritious but also visually stunning, look no further than Cod, Mashed Avocado with Carrot Ginger Puree.

This delightful recipe features flaky cod served over a silky carrot and ginger puree, paired with creamy mashed avocado. It’s a perfect meal that supports your weight loss goals while satisfying your taste buds.

Let’s explore the health benefits of each ingredient, dive into the recipe, and share tips to make this dish a success.

The Nutritional Benefits of Cod

Cod is a powerhouse of nutrition, making it a fantastic choice for anyone looking to maintain a healthy diet. A typical 3-ounce serving of cooked cod contains approximately 90 calories and 20 grams of protein.

This high protein content is essential for building and repairing tissues, and it helps keep you feeling full longer, which can be beneficial for weight loss.

Moreover, cod is low in fat, with less than 1 gram of total fat per serving. It’s also a great source of important vitamins and minerals, particularly vitamin B12, which is crucial for energy production and maintaining healthy nerve cells.

Additionally, cod is rich in selenium, an antioxidant that protects your cells from damage and supports your immune system.

The Creamy Goodness of Mashed Avocado

Avocado has gained popularity as a superfood in recent years, and for good reason! One medium avocado contains about 240 calories, packed with healthy monounsaturated fats that are beneficial for heart health.

These fats can help reduce bad cholesterol levels and support overall cardiovascular function.

In addition to healthy fats, avocados are rich in dietary fiber, providing about 10 grams per fruit. Fiber is essential for digestion and helps you feel full, making it easier to manage your weight.

Avocados are also loaded with potassium, which helps regulate blood pressure and supports muscle function.

The Vibrant Flavor of Carrot Ginger Puree

Carrots are not only sweet and delicious but also highly nutritious. A one-cup serving of raw carrots contains about 50 calories, and they are an excellent source of beta-carotene, which the body converts to vitamin A—a vital nutrient for eye health and immune function.

Ginger adds a warm, spicy kick to the puree and boasts several health benefits. It has anti-inflammatory properties and can aid digestion, making it a fantastic addition to any dish.

Ginger contains about 5 calories per teaspoon, but its flavor and health benefits far outweigh the calories.

The Recipe: Cod, Mashed Avocado with Carrot Ginger Puree

Now that we’ve covered the benefits of our key ingredients, let’s get cooking! This recipe is not only simple to prepare but also offers a beautiful presentation that will impress anyone you serve it to.

Ingredients

For the Cod:

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

For the Carrot Ginger Puree:

  • 4 large carrots, peeled and chopped
  • 1 tablespoon fresh ginger, minced
  • 2 tablespoons olive oil
  • 1/2 cup vegetable broth or water
  • Salt and pepper to taste

For the Mashed Avocado:

  • 2 ripe avocados
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Carrot Ginger Puree

  • In a medium saucepan, bring water to a boil. Add the chopped carrots and cook until tender, about 15-20 minutes.
  • Drain the carrots and return them to the saucepan.
  • Add the minced ginger, 2 tablespoons of olive oil, and 1/2 cup of vegetable broth (or water) to the pan. Season with salt and pepper.
  • Using an immersion blender, blend until smooth and creamy. If you don’t have an immersion blender, you can carefully transfer the mixture to a regular blender. Set aside.

Step 2: Cook the Cod

  • While the carrots are cooking, preheat your oven to 400°F (200°C).
  • Rinse the cod fillets under cold water and pat them dry with paper towels.
  • In a small bowl, mix together 2 tablespoons of olive oil, salt, pepper, and lemon juice. Brush this mixture over the cod fillets.
  • Place the seasoned cod on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 3: Prepare the Mashed Avocado

  • While the cod is baking, cut the avocados in half, remove the pit, and scoop the flesh into a bowl.
  • Mash the avocado with a fork until smooth, and mix in the lime juice, salt, and pepper to taste. You can also add chopped cilantro for an extra kick of flavor if you like.

Step 4: Assemble the Dish

  • Once everything is cooked, it’s time to plate your dish.
  • Spoon a generous amount of carrot ginger puree onto each plate.
  • Place a cod fillet on top of the puree and add a scoop of the mashed avocado alongside.
  • Garnish with a sprig of fresh parsley or cilantro and serve with lime wedges for an added burst of flavor.

Tips for Success

  • Choose Fresh Ingredients: The quality of your ingredients can significantly impact the flavor of the dish. Look for fresh, wild-caught cod and ripe avocados for the best results.
  • Adjust Seasoning: Feel free to tweak the seasoning to your liking. If you enjoy a little heat, consider adding a pinch of cayenne pepper or some red pepper flakes to the carrot ginger puree.
  • Make Ahead: The carrot ginger puree can be made in advance and stored in the refrigerator for up to three days. Just reheat before serving.

Pairing Suggestions

To complement your Cod, Mashed Avocado with Carrot Ginger Puree, consider serving a light salad on the side.

A simple arugula salad with cherry tomatoes and a lemon vinaigrette can add a refreshing contrast to the richness of the avocado and the sweet, earthy flavors of the puree.

If you’re looking for a drink to accompany your meal, a crisp white wine, such as Sauvignon Blanc or a light Pinot Grigio, pairs beautifully with the flavors of the cod. 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 adaptable! If cod isn’t your favorite fish, you can easily substitute it with salmon or tilapia.

Additionally, you can experiment with different purees, such as sweet potato or butternut squash, to add variety.

A Flavorful Path to Wellness

Creating Cod, Mashed Avocado with Carrot Ginger Puree is a delightful way to explore healthy eating without compromising on taste.

This dish showcases the beauty of fresh ingredients and offers a satisfying, nourishing meal that’s perfect for any occasion.

So gather your ingredients, unleash your creativity, and enjoy the process of cooking something truly special. Each bite of this meal is not just delicious, but a step toward a healthier lifestyle. Happy cooking!