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Cod with A Roasted Sweet Potato and Corn Salsa with A Dash of Chili Powder Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

When it comes to healthy eating, finding meals that are both nutritious and satisfying can feel like a challenge.

Fortunately, we’ve got a delightful recipe that not only pleases the palate but also supports your weight loss goals. Introducing Cod with Sweet Potato-Corn Salsa—a vibrant dish that marries the flaky goodness of cod with the sweetness of roasted sweet potatoes and corn, all topped off with a hint of chili powder.

Let’s dive into this mouthwatering recipe and discover why it’s perfect for your meal rotation.

Why Cod?

Cod is a fantastic choice for anyone looking to maintain a healthy lifestyle. This lean protein is low in calories while being packed with nutrients.

A 3-ounce serving of cooked cod contains about 90 calories, making it a great option for weight loss. It’s also rich in omega-3 fatty acids, which are known to support heart health.

Plus, cod is incredibly versatile and can be prepared in a variety of ways, making it a staple in many kitchens.

Nutritional Perks of Sweet Potatoes and Corn

Sweet potatoes and corn are not just flavorful—they also bring a wealth of health benefits to the table.

Sweet potatoes are an excellent source of vitamins A and C, fiber, and potassium. They have a low glycemic index, which means they won’t cause spikes in blood sugar levels.

In fact, studies have shown that consuming sweet potatoes can improve blood sugar control. Corn, on the other hand, is high in fiber and antioxidants, contributing to digestive health and overall well-being.

The Appeal of Chili Powder

Now, let’s not forget about the chili powder! This spice not only adds a kick of flavor but also offers health benefits.

Chili powder contains capsaicin, a compound that may help boost metabolism and promote fat burning. Just a dash can elevate your dish and make it even more enjoyable.

Ingredients You’ll Need

Before we get into the cooking process, let’s gather our ingredients. Here’s what you’ll need to make Cod with Sweet Potato-Corn Salsa:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon chili powder

For the Sweet Potato-Corn Salsa:

  • 1 medium sweet potato, peeled and diced
  • 1 cup corn (fresh, frozen, or canned)
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1 tablespoon fresh cilantro, chopped (optional)
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1/2 teaspoon chili powder (adjust based on your heat preference)

Preparation Steps

Now that we have everything ready, let’s get cooking! This recipe is straightforward and can be on your table in about 30 minutes.

Step 1: Roast the Sweet Potatoes

  • Preheat Your Oven: Start by preheating your oven to 425°F (220°C). A hot oven will give your sweet potatoes a nice caramelization.
  • Prepare the Sweet Potatoes: In a bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, pepper, and 1/2 teaspoon of chili powder. Spread them out on a baking sheet lined with parchment paper.
  • Roast: Roast in the oven for about 20 minutes, or until they are tender and slightly crispy on the edges. Halfway through, give them a stir to ensure even cooking.

Step 2: Make the Salsa

While the sweet potatoes are roasting, you can prepare the salsa.

  • Combine Ingredients: In a mixing bowl, combine the corn, red bell pepper, red onion, lime juice, cilantro (if using), salt, pepper, and 1/2 teaspoon of chili powder.
  • Mix: Toss everything together until well combined. Taste and adjust seasoning if necessary. Set aside to let the flavors meld.

Step 3: Cook the Cod

  • Season the Cod: Pat the cod fillets dry with paper towels and rub them with the remaining olive oil, chili powder, salt, and pepper.
  • Sear the Cod: In a large skillet over medium-high heat, add a bit of olive oil. Once hot, add the cod fillets. Cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork and is cooked through.

Step 4: Assemble the Dish

  • Serve: On a plate, place a cod fillet and generously top it with the sweet potato-corn salsa.
  • Garnish: If desired, add extra cilantro or a lime wedge for garnish. Enjoy your colorful and nutritious meal!

Nutritional Breakdown

This dish is not only delicious but also packed with nutrients. Here’s a rough breakdown of the nutrition per serving (one cod fillet with salsa):

  • Calories: Approximately 350
  • Protein: 25g
  • Fat: 12g
  • Carbohydrates: 40g
  • Fiber: 8g

With such a balanced profile, this meal fits perfectly into any weight loss plan while keeping you satisfied and energized.

Tips for Success

  • Customize Your Salsa: Feel free to add other ingredients to your salsa, such as diced avocado, black beans, or jalapeños for an extra kick.
  • Cooking Methods: If you prefer a different cooking method, try grilling the cod for a smoky flavor or baking it in the oven for a hands-off approach.
  • Meal Prep: This dish holds up well in the fridge, making it a great candidate for meal prep. Store the salsa and cod separately to maintain the freshness.

A New Favorite Recipe

Incorporating healthy recipes like Cod with Sweet Potato-Corn Salsa into your weekly meal plan can make a world of difference in how you feel and look. It’s tasty, satisfying, and offers a delightful balance of nutrients that support your weight loss journey.

Plus, the vibrant colors and textures make it a feast for the eyes as well as the palate. So, why not give this recipe a try?

You might just find it becomes a new favorite in your cooking repertoire!