Last Updated on December 15, 2024 by Arif Chowdhury
Imagine a dish that’s not only bursting with flavor but also aligns perfectly with your health goals.
Sounds dreamy, right?
Well, today, we’re diving into a delightful recipe that checks all the boxes: Cod topped with a smooth and flavorful tomato-basil coulis. This meal is not just a treat for your taste buds; it’s also a smart choice for anyone looking to maintain or lose weight without sacrificing deliciousness.
Ready to impress your family and friends with a dish that’s as beautiful as it is nutritious? Let’s get cooking!
The Benefits of Cod
Cod is a fantastic fish choice for many reasons. It’s low in calories and high in protein, making it a great option for those who are watching their weight.
A 3-ounce serving of cod typically contains around 70-90 calories and about 20 grams of protein. That’s a solid protein punch for minimal calories!
What’s more, cod is a rich source of essential nutrients, including vitamin B12 and selenium. Vitamin B12 plays a crucial role in energy production and the formation of red blood cells, while selenium is known for its antioxidant properties, helping to protect your cells from damage.
Incorporating cod into your diet can help you feel satisfied and energized throughout the day.
Statistical Insight
Interestingly, studies show that people who consume fish regularly have a 20% lower risk of heart disease compared to those who don’t.
So, by including cod in your meals, you’re not just indulging in a tasty dish but also making a heart-healthy choice!
The Magic of Tomato-Basil Coulis
Now, let’s talk about the star of the recipe: the tomato-basil coulis. This vibrant sauce brings a burst of flavor and is incredibly simple to make.
Tomatoes are low in calories and high in water content, making them an excellent addition to any weight loss meal. They are also packed with vitamins A and C, as well as antioxidants like lycopene, which is linked to numerous health benefits, including reduced risk of certain cancers.
Basil, on the other hand, is more than just a pretty herb. It’s rich in essential oils, which have anti-inflammatory properties. Together, tomatoes and basil create a deliciously fresh sauce that perfectly complements the mild flavor of cod.
Nutritional Boost
Did you know that a cup of tomatoes contains only 32 calories while providing over 1.5 grams of fiber?
Fiber is essential for digestion and can help keep you feeling full longer, which is crucial for weight management.
The Recipe: Cod with Tomato-Basil Coulis
Ready to whip up this delightful dish? Let’s get started with a detailed recipe!
Ingredients
For the Cod:
- 4 cod fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh basil leaves for garnish (optional)
For the Tomato-Basil Coulis:
- 4 ripe tomatoes, diced (or 1 can of diced tomatoes)
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- 1/4 cup fresh basil leaves, chopped
- Salt and pepper to taste
- Pinch of red pepper flakes (optional)
Instructions
Step 1: Prepare the Tomato-Basil Coulis
- Sauté the Aromatics: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes, or until translucent. Then, add the minced garlic and cook for another 30 seconds until fragrant.
- Add Tomatoes: If using fresh tomatoes, add the diced tomatoes to the pan. If using canned tomatoes, simply pour them in. Stir well.
- Season and Simmer: Add balsamic vinegar, salt, pepper, and red pepper flakes if using. Allow the mixture to simmer for about 15 minutes over low heat, stirring occasionally. This helps the flavors meld together beautifully.
- Blend the Coulis: After the sauce has thickened slightly, remove it from heat. Use an immersion blender to puree the mixture until smooth. Alternatively, you can transfer it to a blender and blend until smooth. Stir in the chopped fresh basil.
Step 2: Cook the Cod
- Prepare the Cod: While the coulis simmers, season the cod fillets with olive oil, garlic powder, salt, and pepper. Make sure they’re evenly coated.
- Sear the Cod: Heat a large skillet over medium-high heat. Add a tablespoon of olive oil. Once the oil is hot, add the cod fillets. Cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
Step 3: Serve the Dish
- Plate It Up: Spoon a generous amount of the tomato-basil coulis onto each plate. Top with a cod fillet.
- Garnish: If desired, garnish with fresh basil leaves for an extra pop of color and flavor.
- Enjoy: Serve immediately and savor the deliciousness!
Nutritional Benefits of This Dish
This Cod with Tomato-Basil Coulis recipe is not only tasty but also loaded with nutritional benefits. Here are some key highlights:
- High in Protein: With the cod fillets providing a substantial amount of protein, this dish will keep you feeling full and satisfied.
- Low in Calories: Each serving is low in calories, making it a great option for those looking to lose weight.
- Vitamins and Antioxidants: The tomato-basil coulis adds a wealth of vitamins and antioxidants, promoting overall health and well-being.
Tips for Success
- Use Fresh Ingredients: Whenever possible, opt for fresh tomatoes and herbs. The flavor will be noticeably better, making your dish even more delightful.
- Customize the Spice Level: Feel free to adjust the amount of red pepper flakes in the coulis to suit your spice preference. A little kick can elevate the dish!
- Make Ahead: The tomato-basil coulis can be made in advance and stored in the refrigerator for a few days. This is a great time-saver for busy weeknights.
- Pair with Vegetables: Serve the cod alongside a side of steamed or roasted vegetables for a complete and colorful meal.
Conclusion
There you have it—a simple yet elegant dish that brings together the goodness of cod, the freshness of tomatoes, and the aromatic charm of basil.
Cod with Tomato-Basil Coulis is not just a recipe; it’s an invitation to enjoy healthy eating without compromising on flavor. Whether you’re cooking for yourself or hosting friends, this dish is sure to impress.
So grab your apron and give it a try—you might just find a new favorite in your meal rotation!