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Cod and Caramelized Onion Tart – A Savory Dish with Hint of Thyme Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

When it comes to savory dishes, few can rival the unique flavors of a Cod and Caramelized Onion Tart.

Imagine a flaky crust enveloping a warm filling that boasts the rich sweetness of caramelized onions, the delicate taste of cod, and a fragrant hint of thyme.

This dish not only tantalizes your taste buds but also offers a healthy option for those looking to shed a few pounds without sacrificing flavor.

Let’s dive into the world of this delightful tart and explore why it’s a fantastic weight loss recipe.

The Allure of Savory Tarts

Savory tarts have been a staple in various cuisines around the globe. They are versatile, allowing for endless combinations of ingredients, which can be tailored to suit any palate. From the classic quiche to innovative vegetable tarts, the possibilities are boundless.

The Cod and Caramelized Onion Tart stands out for its harmonious blend of ingredients that not only satisfy hunger but also provide nutritional benefits.

Nutritional Benefits

Before we jump into the recipe, let’s take a moment to appreciate why this dish is a great choice for health-conscious eaters. Cod is an excellent source of lean protein, making it a favorite among those aiming for weight loss.

A 100-gram serving of cod contains about 18 grams of protein and only 90 calories. Onions, particularly when caramelized, add flavor without the extra calories.

In fact, onions are rich in vitamins C and B6, along with antioxidants that can boost your immune system.

Stats to Chew On

Here’s a fun fact: According to the USDA, the average American consumes about 10 pounds of onions per year!

That’s a lot of flavor! Additionally, incorporating more fish into your diet can help lower the risk of heart disease. Research shows that eating fish at least twice a week can reduce the risk of coronary heart disease by 36%.

With these stats in mind, our Cod and Caramelized Onion Tart is not just delicious; it’s a smart choice for your health!

Crafting the Perfect Cod and Caramelized Onion Tart

Now, let’s get into the nitty-gritty of creating this scrumptious tart. Not only is the process enjoyable, but it also fills your home with an irresistible aroma. Below is a detailed recipe to guide you through.

Ingredients

For the Tart Crust:

  • 1 ½ cups all-purpose flour
  • ½ teaspoon salt
  • ½ cup unsalted butter, chilled and diced
  • 4-5 tablespoons cold water

For the Filling:

  • 2 tablespoons olive oil
  • 2 large onions, thinly sliced
  • 2 cloves garlic, minced
  • 300 grams cod fillet, skinless and boneless
  • 1 teaspoon fresh thyme (or ½ teaspoon dried thyme)
  • ½ cup low-fat milk or cream
  • 2 large eggs
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley, chopped (for garnish)

Instructions

Step 1: Prepare the Tart Crust

  • Mix the Dry Ingredients: In a large bowl, combine the flour and salt.
  • Cut in the Butter: Add the chilled butter to the flour mixture. Using a pastry cutter or your fingers, blend until the mixture resembles coarse crumbs.
  • Add Water: Gradually add cold water, one tablespoon at a time, mixing until the dough comes together. You may not need all the water.
  • Chill the Dough: Form the dough into a disk, wrap it in plastic wrap, and refrigerate for at least 30 minutes.

Step 2: Caramelize the Onions

  • Heat the Oil: In a large skillet, heat olive oil over medium heat.
  • Cook the Onions: Add the sliced onions and a pinch of salt, stirring occasionally. Cook for about 20-25 minutes until they are golden brown and caramelized. Add minced garlic in the last 5 minutes of cooking and stir well.

Step 3: Prepare the Filling

  • Cook the Cod: In the same skillet, add the cod fillet to the remaining oil. Cook for about 4-5 minutes on each side until the fish is cooked through and flakes easily with a fork. Remove from heat and flake the fish into large pieces.
  • Mix the Filling: In a mixing bowl, whisk together the eggs, milk (or cream), thyme, salt, and pepper. Gently fold in the caramelized onions and flaked cod.

Step 4: Assemble the Tart

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Roll Out the Dough: On a lightly floured surface, roll out the chilled dough to fit a 9-inch tart pan. Press the dough into the pan and trim any excess.
  • Add the Filling: Pour the filling mixture into the prepared crust, spreading it evenly.
  • Bake: Bake for 30-35 minutes or until the filling is set and the top is lightly golden.

Step 5: Serve and Enjoy!

Once baked, let the tart cool for a few minutes before slicing. Garnish with fresh parsley and serve warm or at room temperature. This tart pairs beautifully with a crisp green salad and a glass of white wine, making it a perfect dish for entertaining or a cozy family dinner.

Tips for Success

  • Make Ahead: You can prepare the tart crust a day in advance. Just keep it wrapped in the fridge until you’re ready to use it.
  • Customize Ingredients: Feel free to experiment with different herbs or add other vegetables like spinach or bell peppers for extra nutrition.
  • Storage: Leftovers can be stored in the fridge for up to 3 days. Reheat in the oven for the best texture.

The Final Bite

The Cod and Caramelized Onion Tart is more than just a recipe; it’s an experience. Enjoying a slice of this tart is like taking a bite of comfort, all while knowing you’re nourishing your body with wholesome ingredients.

Whether you’re on a weight loss journey or simply looking for a satisfying meal, this tart proves that healthy eating doesn’t have to be bland or boring.

So, gather your ingredients, channel your inner chef, and indulge in this delightful dish. You’ll not only impress yourself but also anyone lucky enough to share this meal with you!