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Cod Topped with A Refreshing Mango and Avocado Salsa with Coconut Rice Weight Loss Recipe

Last Updated on December 16, 2024 by Arif Chowdhury

Are you ready to dive into the world of vibrant flavors and healthy eating? If you’re seeking a dish that’s not only delightful to your taste buds but also friendly to your waistline!

Cod with Mango and Avocado Salsa is here to elevate your culinary experience. Imagine tender cod fillets topped with a refreshing, zesty salsa made from ripe mango and creamy avocado, all served alongside fluffy coconut rice.

It’s a meal that feels indulgent while being packed with nutrients, and it’s perfect for anyone aiming to shed a few pounds without sacrificing flavor.

Let’s explore the wonderful ingredients that make this dish a winner, the nutritional benefits they offer, and of course, how to whip it all up in your kitchen!

Why Choose Cod?

Cod is a fantastic choice for those looking to maintain a healthy diet, and here’s why:

  • Low-Calorie Protein: A 3-ounce serving of cod contains roughly 70 calories, making it an excellent source of lean protein that can help you feel full without excessive calories.
  • Nutrient-Rich: Cod is loaded with essential vitamins and minerals, including vitamin B12 and selenium. Vitamin B12 plays a crucial role in energy production and brain health, while selenium acts as a powerful antioxidant.
  • Versatility: Cod has a mild flavor that pairs well with various ingredients, making it a fantastic canvas for creativity in the kitchen.

By incorporating cod into your meals, you’re not only treating yourself to a delicious dish but also supporting your health and wellness journey.

The Benefits of Mango and Avocado

The Sweet Delight of Mango

Mangoes are often referred to as nature’s candy, and for good reason! Here are some reasons to love mango:

  • High in Nutrients: One medium mango contains about 150 calories and is rich in vitamins A and C, both of which are vital for immune function and skin health.
  • Fiber Content: A medium mango offers about 5 grams of dietary fiber, which aids digestion and helps you feel satisfied longer.

The Creamy Goodness of Avocado

Avocados have taken the culinary world by storm, and they deserve a spot on your plate:

  • Healthy Fats: Avocados are rich in monounsaturated fats, which are heart-healthy and can improve cholesterol levels. Half an avocado contains about 120 calories and 6 grams of healthy fat.
  • Nutrient-Dense: They also provide essential nutrients like potassium, vitamin E, and folate. In fact, one avocado can contain more potassium than a banana!

Combining mango and avocado in a salsa not only creates a refreshing topping for the cod but also boosts the nutritional profile of the entire dish.

Recipe for Cod with Mango and Avocado Salsa

Now that we’ve covered the health benefits, let’s get to the exciting part—making this delicious dish!

Ingredients

For the Cod:

  • 1 lb (450 g) cod fillets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Juice of 1 lime

For the Mango and Avocado Salsa:

  • 1 ripe mango, diced
  • 1 ripe avocado, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced (optional)
  • Juice of 1 lime
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste

For the Coconut Rice:

  • 1 cup jasmine rice
  • 1 cup coconut milk
  • 1 cup water
  • 1/2 teaspoon salt

Instructions

Step 1: Prepare the Coconut Rice

  • Rinse the Rice: Rinse the jasmine rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from being too sticky.
  • Combine Ingredients: In a medium saucepan, combine the rinsed rice, coconut milk, water, and salt.
  • Cook the Rice: Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the rice is tender and the liquid is absorbed.
  • Fluff the Rice: Once cooked, remove from heat and let it sit for 5 minutes. Fluff with a fork and set aside.

Step 2: Prepare the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Cod: In a small bowl, mix olive oil, garlic powder, lime juice, salt, and pepper. Brush this mixture over the cod fillets until they are well coated.
  • Bake the Cod: Place the seasoned cod fillets on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish flakes easily with a fork and has reached an internal temperature of 145°F (63°C).

Step 3: Make the Mango and Avocado Salsa

  • Combine Ingredients: In a medium bowl, combine the diced mango, avocado, red onion, jalapeño (if using), lime juice, cilantro, and salt. Toss gently until mixed.
  • Let It Rest: Allow the salsa to sit for about 10 minutes to let the flavors meld together.

Step 4: Serve the Dish

  • Plate the Coconut Rice: Serve a generous scoop of coconut rice on each plate.
  • Add the Cod: Place a baked cod fillet on top of the rice.
  • Top with Salsa: Spoon the mango and avocado salsa generously over the cod.
  • Enjoy: Dig into this colorful, flavorful meal that’s sure to impress!

Nutritional Benefits of This Dish

Let’s break down the nutritional advantages of Cod with Mango and Avocado Salsa:

  • Caloric Count: This entire dish comes in at around 450-500 calories per serving, making it a filling yet low-calorie option.
  • Protein Power: With approximately 30 grams of protein per serving, this dish helps support muscle maintenance and keeps you feeling satisfied.
  • Fiber Boost: The combination of avocado and mango adds fiber, aiding digestion and increasing satiety.

Tips for a Perfect Dish

  • Use Fresh Ingredients: For the best flavor, opt for fresh fish and ripe mangoes and avocados.
  • Customize the Salsa: Feel free to add other ingredients like diced bell peppers or corn for added crunch and flavor.
  • Make It Spicy: If you enjoy heat, add more jalapeño or a dash of hot sauce to the salsa for an extra kick.

The Importance of Balanced Meals

Incorporating dishes like Cod with Mango and Avocado Salsa into your diet is a great way to enjoy a balanced meal. This dish combines lean protein, healthy fats, and a variety of colorful vegetables and fruits, ensuring you’re fueling your body with the right nutrients.

Fun Facts and Statistics

  • Nutrient Density: This meal is a great example of nutrient density, providing essential vitamins and minerals without excessive calories.
  • Healthy Fats: The healthy fats from avocado and coconut milk support heart health and help you feel full.
  • Vitamins Galore: The cod, mango, and avocado together deliver a plethora of vitamins, including vitamin C, vitamin A, and potassium.

Conclusion

Cooking can often feel overwhelming, but with recipes like Cod with Mango and Avocado Salsa, you can whip up a meal that’s not only delicious but also incredibly healthy.

This dish is a celebration of flavors, textures, and nutrients, proving that healthy eating can be both enjoyable and satisfying.

So, roll up your sleeves, gather your ingredients, and treat yourself to this delightful dish. Your taste buds will thank you, and your body will too!