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Cod Topped with A Refreshing Avocado, Cucumber and Lime Salsa Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

When it comes to healthy eating, finding dishes that are not only nutritious but also bursting with flavor can be a challenge.

Enter Cod with Avocado-Cucumber Salsa—a delightful recipe that checks all the boxes. This dish combines the delicate taste of cod fish with a refreshing salsa made from creamy avocado, crisp cucumber, and zesty lime.

Not only is it a feast for the taste buds, but it also supports your weight loss goals, making it a perfect addition to your meal rotation.

Why Cod?

Cod is a popular white fish known for its mild flavor and flaky texture. It’s an excellent source of high-quality protein, with about 20 grams of protein per 3-ounce serving.

This makes it an ideal choice for anyone looking to maintain or build muscle while losing weight.

Additionally, cod is low in calories, with roughly 70-90 calories per serving, depending on the cooking method. It’s also packed with essential nutrients like vitamin B12, phosphorus, and selenium, which are vital for overall health.

The Power of Avocados and Cucumbers

Avocados are often dubbed a superfood, and for good reason! They are rich in healthy fats, particularly monounsaturated fat, which can help lower bad cholesterol levels.

Just half an avocado contains about 160 calories, but it also provides 3 grams of protein and 9 grams of carbohydrates, along with fiber to keep you full longer.

Cucumbers, on the other hand, are incredibly hydrating and low in calories, making them a fantastic addition to any weight loss recipe.

With just 16 calories per cup, they add a refreshing crunch without compromising your caloric intake. Plus, they’re rich in vitamins K and C, which are essential for skin health and immune function.

Ingredients You’ll Need

For this delicious Cod with Avocado-Cucumber Salsa, you’ll need the following ingredients:

For the Cod:

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

For the Avocado-Cucumber Salsa:

  • 1 ripe avocado, diced
  • 1 medium cucumber, diced
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeded and minced (optional, for a kick)
  • Juice of 1 lime
  • Salt and pepper to taste
  • Fresh cilantro, chopped (for garnish)

Cooking Instructions

Now that we have our ingredients ready, let’s dive into the preparation. This recipe is not only straightforward but also quick, making it perfect for a weeknight dinner.

Step 1: Prepare the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Fillets: In a bowl, mix the olive oil, garlic powder, paprika, salt, and pepper. Coat each cod fillet with this mixture, ensuring that they are evenly covered.
  • Bake the Cod: Place the fillets on a baking sheet lined with parchment paper. Squeeze the juice of one lime over the top of the fillets. Bake for about 12-15 minutes or until the fish flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Step 2: Make the Salsa

  • Combine Ingredients: While the cod is baking, prepare the salsa. In a medium bowl, combine the diced avocado, cucumber, red onion, and jalapeño (if using).
  • Season the Salsa: Drizzle the lime juice over the mixture, and season with salt and pepper. Gently toss everything together, being careful not to mash the avocado.
  • Garnish: Sprinkle fresh cilantro on top for a burst of flavor and color.

Step 3: Assemble and Serve

Once the cod is done, remove it from the oven and let it rest for a minute. Serve each fillet topped with a generous scoop of the avocado-cucumber salsa. You can pair this dish with a side of brown rice or quinoa for a complete meal.

Nutritional Benefits

This Cod with Avocado-Cucumber Salsa is not just delicious; it’s also packed with health benefits. Here’s a quick breakdown of the nutritional highlights:

  • High in Protein: Supports muscle maintenance and repair.
  • Rich in Healthy Fats: Avocados provide heart-healthy fats that keep you satiated.
  • Low in Calories: Great for weight loss without sacrificing flavor.
  • Vitamins and Minerals: Essential nutrients that contribute to overall health.

Fun Facts About Cod

  • Sustainability: Cod is often considered a sustainable seafood choice, especially if sourced from well-managed fisheries. Always look for certifications like the Marine Stewardship Council (MSC) label when purchasing.
  • Culinary Versatility: Cod can be prepared in various ways—baked, grilled, or pan-seared. Its mild flavor makes it a great canvas for a wide range of seasonings and salsas.
  • Global Cuisine: Cod is a staple in many cultures around the world, from fish and chips in the UK to bacalhau in Portugal, showcasing its global appeal.

Tips for Success

  • Choosing Fresh Cod: When selecting cod, look for fillets that are firm and have a clean, mild smell. Avoid any fish that smells overly fishy or has a dull appearance.
  • Ripeness of Avocado: Ensure your avocado is ripe but not overripe. It should yield slightly to gentle pressure when squeezed. If it’s too firm, leave it at room temperature for a day or two.
  • Meal Prep: This dish is perfect for meal prep. You can prepare the salsa ahead of time and store it in the fridge. Just add it to the cod when you’re ready to serve.

Conclusion

Incorporating Cod with Avocado-Cucumber Salsa into your meal plan is a delightful way to embrace healthy eating without sacrificing taste.

This refreshing dish is not just a feast for the senses but also a smart choice for those on a weight loss journey. With its vibrant ingredients and simple preparation, it’s a recipe you’ll want to return to time and again.

So why not give this delicious weight loss recipe a try? Your taste buds will thank you, and your body will too!