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Cod and Carrot-Ginger Puree – Pan-seared and Delicious Snack Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

Are you ready to elevate your dinner game with a dish that’s not only healthy but also bursting with flavor?

Cod and Carrot-Ginger Puree is a delightful combination of pan-seared cod served over a velvety carrot and ginger puree. This recipe is perfect for anyone looking to enjoy a nutritious meal that’s both satisfying and light on calories.

With its beautiful presentation and vibrant flavors, this dish is sure to impress your family or guests.

Let’s explore the benefits of the key ingredients and guide you through making this delicious meal!

The Nutritional Benefits of Cod

Cod is a star ingredient in many healthy recipes, and for good reason. According to the National Oceanic and Atmospheric Administration (NOAA), cod is one of the most consumed fish in the United States, with an average of 1.5 pounds consumed per person each year.

Why Choose Cod?

  • Low in Calories: A 3-ounce serving of cooked cod contains about 70 calories, making it a great choice for those aiming to reduce their caloric intake.
  • Rich in Protein: Cod is packed with protein, offering approximately 15 grams per serving. Protein is essential for muscle repair and growth, and it helps keep you feeling full, which can aid in weight loss.
  • Nutrient Dense: Cod is rich in vitamins and minerals, including vitamin B12, which is vital for energy metabolism, and selenium, an important antioxidant that helps protect the body from oxidative stress.

The Vibrant Benefits of Carrots

Carrots are not just crunchy and sweet; they are also loaded with nutrients. The USDA reports that carrots are one of the most popular vegetables in the United States, with Americans consuming about 10.2 pounds per person each year.

Why Include Carrots?

  • High in Vitamins: Carrots are an excellent source of vitamin A, with one medium carrot providing over 200% of your daily requirement. Vitamin A is essential for eye health and immune function.
  • Low Calorie, High Fiber: A medium carrot contains about 25 calories and is high in dietary fiber, which aids digestion and helps keep you feeling full longer.
  • Antioxidant Properties: Carrots are rich in antioxidants, particularly beta-carotene, which can help reduce the risk of chronic diseases and improve overall health.

The Zing of Ginger

Ginger adds a unique flavor and numerous health benefits to dishes. It’s been used for centuries in cooking and traditional medicine.

Why Add Ginger?

  • Anti-Inflammatory Properties: Ginger contains gingerol, a compound known for its anti-inflammatory and antioxidant effects, which can help reduce inflammation in the body.
  • Digestive Aid: Ginger has been shown to help with digestion and can alleviate nausea, making it a great addition to meals.
  • Low in Calories: With only about 5 calories per teaspoon, ginger is a flavorful way to enhance dishes without adding significant calories.

Ingredients for Cod and Carrot-Ginger Puree

Ready to whip up this mouthwatering dish? Here’s what you’ll need:

For the Cod

  • 1 lb (450g) cod fillets: Fresh or thawed from frozen
  • 2 tablespoons olive oil: For pan-searing the cod
  • Salt and pepper: To taste
  • 1 tablespoon fresh lemon juice: For brightness
  • Fresh parsley or chives: Chopped, for garnish

For the Carrot-Ginger Puree

  • 4 medium carrots: Peeled and chopped
  • 1 tablespoon fresh ginger: Minced or grated
  • 1 tablespoon olive oil: For flavor
  • 1/2 cup (120ml) vegetable or chicken broth: For blending
  • Salt and pepper: To taste
  • 1 teaspoon honey or maple syrup: Optional, for sweetness

How to Prepare Cod and Carrot-Ginger Puree

Step 1: Make the Carrot-Ginger Puree

  • Cook the Carrots: In a medium saucepan, bring water to a boil and add the chopped carrots. Cook for about 10-15 minutes, or until tender. Drain the carrots and set aside.
  • Sauté the Ginger: In the same saucepan, heat 1 tablespoon of olive oil over medium heat. Add the minced ginger and sauté for about 1-2 minutes until fragrant.
  • Blend the Ingredients: Add the cooked carrots back to the saucepan with the sautéed ginger. Pour in the vegetable or chicken broth. Using an immersion blender, blend until smooth. If you don’t have an immersion blender, transfer the mixture to a regular blender.
  • Season the Puree: Taste the puree and season with salt and pepper. If desired, add a teaspoon of honey or maple syrup for a touch of sweetness. Set aside and keep warm.

Step 2: Prepare the Cod

  • Season the Cod: Pat the cod fillets dry with paper towels. Season both sides with salt and pepper.
  • Heat the Oil: In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat.
  • Sear the Cod: Once the oil is hot, carefully place the cod fillets in the skillet. Sear for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
  • Add Lemon Juice: Just before removing from heat, drizzle the cod with fresh lemon juice for extra flavor.

Step 3: Plate and Serve

  • Serve the Puree: Spoon a generous amount of the carrot-ginger puree onto each plate, creating a smooth base.
  • Top with Cod: Place a seared cod fillet on top of the puree.
  • Garnish: Sprinkle with chopped fresh parsley or chives for a pop of color and added flavor.
  • Enjoy: Dig in and relish the delightful combination of flavors and textures!

Nutritional Benefits of Cod and Carrot-Ginger Puree

This dish is not only visually appealing but also packed with nutritional benefits:

  • Balanced Meal: The combination of cod, carrots, and ginger provides a nutritious blend of protein, vitamins, and healthy fats.
  • Low-Calorie Option: Each serving of cod and carrot-ginger puree is approximately 300-400 calories, depending on portion sizes, allowing you to enjoy a hearty meal without guilt.
  • Rich in Nutrients: With ingredients like cod, carrots, and ginger, this dish is loaded with essential nutrients, including vitamin A, omega-3 fatty acids, and antioxidants.

Portion Control Tips

While this dish is healthy and satisfying, it’s always wise to keep portion sizes in check. Aim for one cod fillet with a generous serving of carrot-ginger puree, and consider pairing it with a side of steamed vegetables or a fresh salad for added fiber and nutrients.

A Flavorful Journey to Wellness

Cod and Carrot-Ginger Puree is a dish that brings a burst of flavor and nutrition to your table. With its light, flaky cod atop a creamy, vibrant puree, this recipe proves that healthy eating can be both delicious and satisfying.

Whether you’re preparing a meal for yourself or entertaining guests, this dish is sure to impress.

So, gather your ingredients and embark on this culinary journey—your taste buds will thank you!