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Cod Paired with A Tangy Sweet and Sour Red Onion Chutney – A Delicious Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

When it comes to healthy eating, finding recipes that are both delicious and nutritious can sometimes feel like a daunting task.

Today, we’re diving into a delightful dish that perfectly balances flavor and health: Cod with Sweet and Sour Red Onion Chutney. This enticing meal not only satisfies your taste buds but also aligns with your weight loss goals.

With its low-calorie profile and rich nutrients, it’s an ideal choice for anyone looking to shed some pounds without sacrificing flavor.

The Benefits of Cod

Before we get into the recipe, let’s talk about why cod is a fantastic choice for your meals. This lean fish is packed with protein and low in calories, making it an excellent option for those aiming for weight loss.

In fact, a 3-ounce serving of cooked cod contains approximately 90 calories and 20 grams of protein. This means you can enjoy a hearty portion without the guilt!

Moreover, cod is a great source of omega-3 fatty acids, which are known for their heart health benefits.

Studies show that diets rich in omega-3s can reduce inflammation and lower the risk of heart disease. With just one serving of cod, you’re taking a step toward a healthier heart and body.

The Sweet and Sour Twist

Now, let’s not forget the star of the show: the sweet and sour red onion chutney. This tangy condiment elevates the dish and adds a burst of flavor that complements the mild taste of cod beautifully.

Red onions are not only delicious but also low in calories and high in antioxidants. They contain quercetin, a powerful antioxidant that can help reduce inflammation and promote overall health.

Nutritional Breakdown

Before we jump into the recipe, here’s a quick nutritional overview of this dish:

  • Cod (3 oz): 90 calories, 20g protein, 0.5g fat
  • Red Onion Chutney (1 tbsp): Approximately 20-30 calories, depending on the sugar content
  • Total Calories: Roughly 110-120 calories per serving

With this meal being low in calories yet high in essential nutrients, it’s a perfect addition to your weight loss recipe collection.

Recipe: Cod with Sweet and Sour Red Onion Chutney

Ingredients

For the Cod:

  • 2 fresh cod fillets (about 6 ounces each)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 lemon (for zest and juice)

For the Sweet and Sour Red Onion Chutney:

  • 1 large red onion, thinly sliced
  • 1 tablespoon olive oil
  • 2 tablespoons brown sugar (you can adjust based on your sweetness preference)
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon water
  • Salt, to taste
  • Optional: 1 teaspoon mustard seeds for added flavor

Instructions

Step 1: Prepare the Chutney

  • Sauté the Onions: In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the thinly sliced red onions and sauté for about 5-7 minutes, or until they are soft and translucent.
  • Add Sweetness and Tang: Stir in the brown sugar, apple cider vinegar, and water. Mix well and let it simmer for another 5-10 minutes until the mixture thickens slightly. If you’re using mustard seeds, add them in now for an added zing!
  • Season: Taste your chutney and add a pinch of salt to balance the flavors. Set aside to cool slightly while you prepare the cod.

Step 2: Cook the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Fillets: Rub the cod fillets with olive oil, garlic powder, paprika, salt, and pepper. Ensure both sides are well-coated.
  • Bake the Cod: Place the seasoned fillets on a baking sheet lined with parchment paper. Squeeze half a lemon over the fillets for added flavor. Bake for 12-15 minutes, or until the fish flakes easily with a fork.

Step 3: Serve

  • Plate the Dish: Once the cod is done, place it on a plate and generously spoon the sweet and sour red onion chutney over the top.
  • Garnish: For a fresh touch, add some chopped parsley or cilantro if you like.
  • Enjoy: Serve with a side of steamed vegetables or a light salad for a complete meal.

Tips for Enjoying Your Dish

  • Pairing Options: While this dish is delicious on its own, consider serving it with a side of quinoa or brown rice for added fiber and nutrients.
  • Adjusting Sweetness: If you prefer a less sweet chutney, feel free to reduce the sugar or experiment with honey or maple syrup for a different flavor profile.
  • Make It Ahead: The chutney can be made in advance and stored in an airtight container in the refrigerator for up to a week. This makes it a great option for meal prep!

Why This Recipe Works for Weight Loss

This Cod with Sweet and Sour Red Onion Chutney recipe is not only nutritious but also simple to prepare. It’s a perfect example of how healthy eating doesn’t have to be boring or complicated.

By incorporating lean proteins like cod and vibrant, flavorful condiments, you can create meals that are satisfying and enjoyable.

A Quick Weight Loss Statistic

Did you know that studies suggest that incorporating fish into your diet at least twice a week can significantly contribute to weight loss?

Fish, particularly fatty types like salmon and mackerel, have been shown to aid in weight management due to their protein content and healthy fats. Cod, being a lean fish, offers a similar benefit without the added calories.

Enjoying Healthy Eating

Eating healthy and maintaining a balanced diet doesn’t mean you have to give up on flavor or variety.

With recipes like Cod with Sweet and Sour Red Onion Chutney, you can enjoy delicious meals that support your weight loss journey. Plus, the combination of sweet, tangy, and savory flavors is sure to please even the pickiest eaters.

So why not give this recipe a try? You might just find a new favorite dish that fits your healthy lifestyle!