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Cod Paired with Coconut Milk, Sweet Mango and Curry-spiced Roasted Vegetables Weight Loss Recipe

Last Updated on December 14, 2024 by Arif Chowdhury

If you’re seeking a dish that brings a taste of the tropics to your dinner table while also supporting your weight loss goals!

Cod, Sweet Mango with Coconut-Curry Vegetables is a delightful recipe that combines the flaky goodness of cod with the sweetness of mango and a medley of curry-spiced roasted vegetables.

This dish is not only visually stunning but also packed with nutrients, making it a fantastic choice for any meal.

Let’s embark on this culinary journey and discover how to create this flavorful dish!

Why Choose Cod?

Cod is an exceptional fish choice, especially for those aiming to maintain a healthy diet. Here’s why:

Nutritional Benefits of Cod

  • High in Protein: A typical 3-ounce serving of cod contains about 20 grams of protein. Protein is essential for muscle repair and growth, and it helps keep you feeling full longer, which is key for weight management.
  • Low in Calories: Cod is low in calories, averaging around 90 calories per serving. This makes it easy to include in a calorie-controlled diet without feeling deprived.
  • Rich in Nutrients: Cod is packed with vitamins and minerals, including vitamin B12, which is crucial for energy production and maintaining a healthy nervous system. It also contains phosphorus and selenium, which support bone health and antioxidant activity, respectively.
  • Omega-3 Fatty Acids: While cod is not as fatty as some other fish, it still contains beneficial omega-3 fatty acids. These healthy fats can lower the risk of heart disease and improve overall heart health. A diet rich in omega-3s can reduce the risk of heart disease by up to 30%.

The Sweetness of Mango

Mango is often referred to as the “king of fruits” due to its delicious flavor and impressive health benefits. Here’s why you should include mango in your meals:

Nutritional Benefits of Mango

  • Vitamins and Minerals: One cup of sliced mango provides about 100 calories and is rich in vitamins A and C. These vitamins support immune function, skin health, and vision.
  • High in Fiber: Mangoes are a good source of dietary fiber, with about 5 grams per cup. Fiber is essential for digestive health and can help you feel full, which aids in weight management.
  • Antioxidant Properties: Mangoes contain antioxidants that help combat oxidative stress in the body. This can reduce inflammation and lower the risk of chronic diseases.

The Magic of Coconut-Curry Vegetables

Coconut milk and curry spices elevate the flavor of vegetables, making them an integral part of this dish. Let’s explore the benefits of using coconut milk and curry spices.

Benefits of Coconut Milk and Curry

  • Coconut Milk: While coconut milk does contain saturated fat, it is primarily made up of medium-chain triglycerides (MCTs), which may support weight loss and metabolic health. One cup of light coconut milk has around 50 calories and 5 grams of fat.
  • Curry Spices: Common spices used in curry, such as turmeric and cumin, are known for their anti-inflammatory properties. For instance, turmeric contains curcumin, which has been shown to reduce inflammation and may aid in weight loss.

Ingredients You’ll Need

This recipe serves four and takes about 45 minutes from prep to plate. Here’s what you’ll need:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • Juice of 1 lime

For the Coconut-Curry Vegetables:

  • 1 can (14 ounces) light coconut milk
  • 2 cups mixed vegetables (bell peppers, zucchini, and carrots work well)
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

For the Mango:

  • 1 ripe mango, peeled and diced
  • Fresh cilantro for garnish (optional)

Step-by-Step Cooking Instructions

Step 1: Prepare the Vegetables

  • Preheat the Oven: Preheat your oven to 400°F (200°C). Roasting the vegetables will bring out their natural sweetness and enhance their flavor.
  • Chop the Vegetables: Wash and chop the mixed vegetables into bite-sized pieces. This ensures even cooking.
  • Season and Roast: In a mixing bowl, toss the chopped vegetables with 1 tablespoon of olive oil, curry powder, salt, and pepper. Spread them evenly on a baking sheet lined with parchment paper. Roast in the preheated oven for about 20-25 minutes, or until they are tender and slightly caramelized.

Step 2: Cook the Cod

  • Prepare the Cod: While the vegetables are roasting, season the cod fillets with salt, pepper, and a drizzle of olive oil. Squeeze lime juice over the top for a zesty flavor.
  • Sear the Cod: In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Once hot, add the cod fillets. Cook for about 4-5 minutes on each side, or until the fish is golden brown and flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets.

Step 3: Prepare the Coconut-Curry Sauce

  • Combine Coconut Milk and Vegetables: Once the vegetables are roasted, remove them from the oven and add them to the skillet with the cod. Pour the light coconut milk over the cod and vegetables.
  • Simmer: Gently stir to combine and let everything simmer for about 5-7 minutes. This allows the flavors to meld beautifully.

Step 4: Add the Mango and Serve

  • Prepare the Mango: While the cod and vegetables are simmering, peel and dice the mango.
  • Plate the Dish: To serve, place a generous portion of the coconut-curry vegetable mixture on each plate. Top with a cod fillet and sprinkle the diced mango over the top.
  • Garnish: If desired, garnish with fresh cilantro for added flavor and color.
  • Enjoy: Serve immediately and enjoy this vibrant, tropical dish!

Tips for Success

  • Fresh Ingredients: Using fresh, high-quality ingredients will enhance the flavor of your dish. Look for bright, colorful vegetables and ripe mangoes.
  • Don’t Overcook the Cod: Keep an eye on the cod while it cooks. Overcooking can lead to dry fish. It should be moist and flaky when done.
  • Customize Your Vegetables: Feel free to use any vegetables you have on hand. Broccoli, snap peas, or spinach also work well in this dish.

Nutritional Breakdown

This Cod, Sweet Mango with Coconut-Curry Vegetables dish is not only delicious but also provides a balanced nutritional profile.

Here’s an estimate of the nutritional values per serving:

  • Calories: Approximately 450 calories
  • Protein: 30 grams
  • Fat: 22 grams (mostly healthy fats from olive oil and coconut milk)
  • Carbohydrates: 40 grams
  • Fiber: 6 grams

Incorporating meals like this into your diet can help you stay on track with your weight loss goals. Research indicates that meals rich in protein and fiber can increase satiety and reduce overall calorie intake.

Creative Variations

Feeling adventurous? Here are a few ways to switch things up:

  • Add Some Spice: If you enjoy a bit of heat, consider adding some sliced jalapeños or red pepper flakes to the coconut-curry sauce.
  • Try Different Fish: While cod is a great choice, you can easily substitute with halibut, tilapia, or even salmon for a different flavor profile.
  • Include More Fruits: Add other tropical fruits like pineapple or papaya alongside the mango for an even more vibrant dish.

A Tropical Escape on Your Plate

Bringing a taste of the tropics to your kitchen has never been easier than with this Cod, Sweet Mango with Coconut-Curry Vegetables recipe.

This dish is a celebration of flavors, colors, and textures that not only satisfies your taste buds but also nourishes your body. With its delightful combination of tender cod, sweet mango, and creamy coconut-curry vegetables, it’s sure to become a favorite in your household.

So, gather your ingredients, unleash your inner chef, and enjoy creating this delicious meal that’s perfect for any occasion.

Whether it’s a family dinner or a gathering with friends, this dish is bound to impress and leave everyone craving more. Enjoy your culinary adventure and the delightful flavors of this tropical-inspired meal!