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Cod and Beetroot Hummus – Grilled with A Side of Flatbread Protein Rich Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Are you ready to add a splash of color and a burst of flavor to your dinner plate? If you’re looking for a healthy yet delicious meal that supports your weight loss journey, you’re in for a treat!

Today, we’ll be diving into a delightful recipe featuring grilled cod served on a bed of vibrant beetroot hummus, complemented by a side of warm flatbread.

Not only is this dish visually stunning, but it’s also packed with nutrients that your body craves.

Why Choose Cod?

Cod is a fantastic choice for a healthy meal. This lean white fish is low in calories yet rich in protein, making it an excellent option for those looking to shed a few pounds.

In fact, a 3-ounce serving of cod contains about 70-90 calories and 20 grams of protein, depending on the preparation method. Research shows that high-protein diets can significantly aid in weight loss by increasing satiety and reducing hunger levels.

Plus, cod is a great source of omega-3 fatty acids, which have been linked to various health benefits, including improved heart health.

The Power of Beetroot

Now, let’s talk about the star of our dish: beetroot. This vibrant root vegetable is not only beautiful but also incredibly nutritious.

Beetroot is low in calories, with just about 40 calories per 100 grams, while being rich in fiber, vitamins, and minerals.

Studies suggest that the dietary nitrates found in beetroot can help lower blood pressure and improve exercise performance. Incorporating beetroot into your diet can also enhance your overall health and well-being.

The Perfect Combination

When you combine grilled cod with beetroot hummus, you create a dish that’s not only visually appealing but also healthful and satisfying.

The nuttiness of the sesame in the hummus pairs beautifully with the flaky, mild flavor of the cod. And when served alongside warm flatbread, it becomes an enjoyable meal that feels indulgent without the guilt.

Ingredients You’ll Need

Before we get into the nitty-gritty of preparing this delightful dish, let’s gather our ingredients.

Here’s what you’ll need for this recipe:

For the Grilled Cod:

  • 4 pieces of cod fillets (about 4-6 ounces each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh herbs (like parsley or dill) for garnish

For the Beetroot Hummus:

  • 2 medium-sized beetroots, cooked and peeled
  • 1 can (15 ounces) of chickpeas, drained and rinsed
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 clove garlic
  • Salt to taste
  • Water (as needed for consistency)

For the Flatbread:

  • 2 cups all-purpose flour (or whole wheat for a healthier option)
  • 1 teaspoon salt
  • Water (as needed)
  • 2 tablespoons olive oil (for cooking)

Instructions: Step by Step

Preparing the Beetroot Hummus

  • Cook the Beetroots: If you haven’t already cooked the beetroots, you can do this by boiling them in water for about 30-40 minutes until tender. Once cooked, let them cool, then peel and chop into chunks.
  • Blend: In a food processor, combine the cooked beetroot, chickpeas, tahini, olive oil, lemon juice, garlic, and salt. Blend until smooth. If the mixture is too thick, add water a tablespoon at a time until you reach your desired consistency. Taste and adjust the seasoning if necessary.
  • Set Aside: Once blended, transfer the hummus to a bowl and set aside while you prepare the cod.

Grilling the Cod

  • Marinate the Cod: In a bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Place the cod fillets in the marinade and let them sit for about 15-20 minutes to absorb the flavors.
  • Preheat the Grill: Heat your grill or grill pan over medium-high heat. If you’re using a grill pan, lightly oil it to prevent sticking.
  • Grill the Cod: Place the marinated cod fillets on the grill. Cook for about 3-4 minutes on each side, depending on the thickness of your fillets. You want the fish to be opaque and flaky.
  • Garnish: Once cooked, remove the cod from the grill and let it rest for a minute. Garnish with fresh herbs.

Making the Flatbread

  • Prepare the Dough: In a mixing bowl, combine the flour and salt. Gradually add water and olive oil, mixing until a dough forms. Knead for about 5-7 minutes until the dough is smooth and elastic.
  • Rest: Cover the dough with a clean kitchen towel and let it rest for about 20 minutes. This helps to relax the gluten.
  • Roll and Cook: Divide the dough into small balls, then roll each ball out into a thin circle. Heat a skillet over medium heat and cook each flatbread for about 1-2 minutes on each side until golden and puffed.

Plating Your Dish

Now that everything is ready, it’s time to plate your dish!

  • Spread the Hummus: Take a generous scoop of beetroot hummus and spread it onto the center of your plate.
  • Add the Cod: Place the grilled cod fillet on top of the hummus.
  • Serve with Flatbread: Arrange the warm flatbread on the side for dipping.
  • Final Touch: Drizzle a little extra olive oil over the top and sprinkle some fresh herbs for a pop of color.

Nutritional Benefits

This dish is not only a feast for the eyes but also a nutritional powerhouse. Here’s a breakdown of what you’re getting:

  • High in Protein: The cod provides a lean source of protein, essential for muscle repair and growth.
  • Rich in Fiber: Beetroot and chickpeas contribute to your daily fiber intake, aiding in digestion and promoting feelings of fullness.
  • Packed with Vitamins: Beetroot is rich in folate and vitamin C, while cod offers vitamin B12, vital for energy and brain health.
  • Healthy Fats: The olive oil and tahini provide healthy fats that support heart health.

Enjoy Your Healthy Feast!

As you dive into this colorful plate, take a moment to appreciate not just the flavors but also the health benefits of your meal.

Cod and beetroot hummus served with warm flatbread is more than just a dish; it’s a celebration of vibrant ingredients that nourish your body while tantalizing your taste buds.

Whether you’re on a weight loss journey or simply looking to enjoy a healthy meal, this recipe is a fantastic addition to your culinary repertoire. So gather your ingredients, embrace the cooking process, and savor every bite of this delicious creation!