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Cod Served with Honey-sesame Glazed Roasted Carrots and Greek Yogurt Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

If you’re on the lookout for a meal that’s not only healthy but also bursting with flavor, then you’re in for a treat!

Cod with Greek Yogurt and Honey-Sesame Carrots is a delightful dish that beautifully combines the light, flaky texture of cod with the sweet and savory essence of honey-sesame glazed carrots.

This recipe is perfect for anyone aiming to lose weight while enjoying delicious, satisfying meals. Let’s explore this recipe that’s as nutritious as it is tasty!

The Benefits of Choosing Cod

Cod is a fantastic choice for anyone focused on healthy eating. This mild, flaky fish is low in calories and high in protein, making it a go-to for weight loss.

A standard serving of cod (about 3 ounces) contains approximately 70-90 calories and boasts around 15-20 grams of protein. This means you can enjoy a hearty portion without the guilt!

Nutritional Perks of Cod

  • Lean Protein: Cod is an excellent source of lean protein, which helps support muscle maintenance and keeps you feeling full longer.
  • Low in Fat: With minimal fat content, cod is a great option for those watching their caloric intake.
  • Rich in Nutrients: Cod is packed with essential vitamins and minerals, including vitamin B12, which is important for energy metabolism, and phosphorus, which supports bone health.

The Sweetness of Honey-Sesame Carrots

Carrots are not just crunchy and colorful; they’re also packed with nutrition! Roasting them with honey and sesame creates a delightful dish that pairs perfectly with cod.

One medium carrot has about 25 calories and is an excellent source of beta-carotene, which the body converts to vitamin A.

Why Carrots?

  • Low Calorie: Carrots are low in calories and can be a satisfying addition to any meal.
  • High in Fiber: With about 1.7 grams of fiber per medium carrot, they support digestive health and help keep you full.
  • Rich in Antioxidants: Carrots contain antioxidants that can help combat oxidative stress in the body.

The Creamy Touch of Greek Yogurt

Greek yogurt is a versatile ingredient that adds creaminess and a tangy flavor to dishes. It’s thicker than regular yogurt and is packed with protein and probiotics, making it a great addition to a weight loss diet.

Benefits of Greek Yogurt

  • High in Protein: One cup of Greek yogurt contains about 15-20 grams of protein, helping you feel satiated.
  • Probiotics: These beneficial bacteria support gut health and can improve digestion.
  • Calcium-Rich: Greek yogurt is a good source of calcium, which is crucial for bone health.

Ingredients You’ll Need

To prepare Cod with Greek Yogurt and Honey-Sesame Carrots, gather the following ingredients:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika

For the Honey-Sesame Carrots:

  • 4 medium carrots, peeled and sliced into thin sticks
  • 1 tablespoon honey
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds (toasted)
  • Salt to taste
  • Fresh cilantro or parsley for garnish (optional)

For the Greek Yogurt Sauce:

  • 1 cup Greek yogurt (plain, low-fat or non-fat)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Cooking Instructions

Step 1: Prepare the Honey-Sesame Carrots

  • Preheat your oven: Preheat your oven to 400°F (200°C).
  • Mix the carrots: In a large bowl, combine the sliced carrots, honey, sesame oil, salt, and half of the sesame seeds. Toss until the carrots are well coated.
  • Roast the carrots: Spread the carrots 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, stirring halfway through. In the last few minutes, sprinkle the remaining sesame seeds on top for added crunch.

Step 2: Prepare the Cod

  • Season the cod: While the carrots are roasting, prepare the cod fillets. Pat them dry with paper towels and season with salt, pepper, garlic powder, and paprika. Drizzle with olive oil and lemon juice, ensuring they are well coated.
  • Bake the cod: Place the seasoned cod fillets on another baking sheet lined with parchment paper. Bake in the oven for about 12-15 minutes, or until the fish flakes easily with a fork.

Step 3: Make the Greek Yogurt Sauce

Combine ingredients: In a small bowl, mix the Greek yogurt, lemon juice, salt, and pepper. Stir until smooth and creamy.

Step 4: Assemble the Dish

  • Plate the meal: On each plate, serve a generous scoop of honey-sesame roasted carrots alongside a baked cod fillet. Add a dollop of Greek yogurt sauce on the side or drizzled over the top.
  • Garnish: If desired, sprinkle with fresh cilantro or parsley for a pop of color and added flavor.

Serving Suggestions

This dish is not only satisfying but also versatile. You can pair it with a side of steamed broccoli or a light green salad for added nutrients.

If you’re looking for a little more substance, consider serving it with a small portion of quinoa or brown rice.

The Health Benefits of Combining Ingredients

Combining ingredients like cod, carrots, and Greek yogurt creates a meal that is not only delicious but also nutritionally balanced.

The protein from the cod and yogurt, paired with the fiber from the carrots, means this dish will keep you feeling full and satisfied. Plus, the variety of colors and textures makes it visually appealing, which can enhance your dining experience.

Tips for Weight Loss Success

As you embark on your weight loss journey, here are some helpful tips to keep in mind:

  • Mindful Eating: Take your time to enjoy each bite, which can help you recognize when you’re full and prevent overeating.
  • Incorporate Variety: Eating a wide range of foods ensures you get all the nutrients your body needs. This can also keep meals exciting and prevent boredom.
  • Stay Hydrated: Drinking water throughout the day helps keep you feeling full and can prevent unnecessary snacking.
  • Regular Physical Activity: Combine your healthy eating habits with regular exercise for optimal results. Aim for at least 150 minutes of moderate aerobic activity each week.

A Flavorful Path to Wellness

Cooking doesn’t have to be complicated to be delicious and nutritious. Cod with Greek Yogurt and Honey-Sesame Carrots is a delightful dish that brings together vibrant flavors, wholesome ingredients, and a healthy approach to eating.

So gather your ingredients, unleash your inner chef, and enjoy each bite of this satisfying meal. Your taste buds—and your body—will thank you!