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Cod Topped with A Spicy Mango and Chili Salsa – A Low Calorie Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be boring or bland! In fact, it can be a delicious journey filled with vibrant flavors and exciting ingredients.

One fantastic way to spice up your meals is with our star recipe: Cod with Spicy Mango and Chili Salsa. This dish not only tantalizes your taste buds but also supports your weight loss goals.

Let’s dive into the world of cod and discover how this fruity, spicy salsa can transform your dinner plate!

Why Choose Cod for Weight Loss?

Cod is a fantastic choice for anyone on a weight loss journey. This lean fish is not only low in calories but also high in protein, which is essential for maintaining muscle mass while shedding pounds.

A 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein. This means you can enjoy a satisfying meal that helps you feel full without piling on the calories.

The Nutritional Benefits of Cod

In addition to being low in calories, cod is rich in essential nutrients. It’s a great source of vitamin B12, which supports nerve health and aids in red blood cell formation.

Moreover, cod provides minerals like phosphorus and selenium, which are important for bone health and immune function.

Studies show that incorporating lean proteins like cod into your diet can help boost metabolism and promote weight management.

The Spicy Mango and Chili Salsa

Now, let’s talk about the salsa that takes this dish to the next level: Spicy Mango and Chili Salsa. This vibrant topping is packed with flavor and health benefits:

  • Mango: A tropical delight, mangoes are not only delicious but also rich in vitamins A and C. They provide antioxidants that help combat oxidative stress and may even support your immune system. One cup of diced mango contains about 100 calories, making it a nutritious choice.
  • Chili Peppers: Adding chili to your salsa not only brings heat but also boosts metabolism. Capsaicin, the compound that gives chili peppers their spice, has been shown to increase calorie burning and reduce appetite. In fact, studies suggest that adding spicy foods to your meals can help you consume fewer calories overall.
  • Onions and Cilantro: These ingredients add crunch and freshness to your salsa while providing additional vitamins and minerals. Onions are a great source of quercetin, an antioxidant that may help reduce inflammation.

The Recipe: Cod with Spicy Mango and Chili Salsa

Ready to create this delicious dish? Here’s a step-by-step guide on how to prepare Cod with Spicy Mango and Chili Salsa.

Ingredients

For the Cod:

  • 2 cod fillets (about 6 ounces each)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh lime wedges for serving

For the Spicy Mango and Chili Salsa:

  • 1 ripe mango, diced
  • 1 small red onion, finely chopped
  • 1-2 fresh chili peppers (jalapeño or serrano), seeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt to taste

Instructions

Step 1: Prepare the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Cod: Place the cod fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with garlic powder, smoked paprika, salt, and pepper. Ensure that both sides of the fish are well coated.
  • Bake the Cod: Bake in the preheated oven for about 12-15 minutes, or until the fish flakes easily with a fork. The exact cooking time will depend on the thickness of your fillets.

Step 2: Make the Spicy Mango and Chili Salsa

  • Combine Ingredients: In a medium bowl, mix together the diced mango, chopped red onion, minced chili peppers, and chopped cilantro.
  • Add Lime Juice: Squeeze the juice of one lime over the salsa mixture and season with a pinch of salt. Stir gently to combine all the ingredients.
  • Taste and Adjust: Taste your salsa and adjust seasoning if necessary. If you like it spicier, feel free to add more chili!

Step 3: Serve

  • Plate the Dish: Once the cod is done baking, plate the fish and top it generously with the spicy mango and chili salsa.
  • Garnish: Serve with fresh lime wedges on the side for an extra burst of flavor.
  • Enjoy: Dig in and savor the explosion of flavors in every bite!

Tips for a Successful Dish

  • Choose Ripe Mangoes: For the best flavor, choose ripe mangoes that are slightly soft to the touch. They should have a sweet aroma and vibrant color.
  • Adjust Spice Levels: If you’re sensitive to spice, start with a small amount of chili and gradually add more to suit your taste.
  • Pairing Suggestions: This dish pairs wonderfully with a side of steamed vegetables or a light quinoa salad. You can also serve it over a bed of leafy greens for a refreshing meal.

The Benefits of a Balanced Meal

Eating a well-rounded meal like Cod with Spicy Mango and Chili Salsa not only satisfies your hunger but also supports your overall health.

Studies have shown that meals rich in lean proteins and healthy fats can help regulate blood sugar levels and keep you feeling full longer. This means you’ll be less likely to reach for unhealthy snacks later on.

The Importance of Variety

Including a variety of foods in your diet is key to getting all the nutrients your body needs. By combining different food groups, such as protein from cod, healthy fats from olive oil, and carbohydrates from mango, you’re setting yourself up for success. This approach not only enhances your meals but also makes them more enjoyable.

Savoring Healthy Eating

As you explore the world of healthy cooking, remember that meals like Cod with Spicy Mango and Chili Salsa prove that eating well can be a flavorful adventure.

This dish is a perfect example of how simple ingredients can come together to create something truly special.

So, next time you’re in the kitchen, don’t hesitate to experiment with bold flavors and fresh produce. Embrace the journey of healthy eating, and your taste buds will thank you!