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Cod and Cilantro-Lime Quinoa – Juicy and Fresh Flavorful Weight Loss Recipe

Last Updated on December 2, 2024 by Arif Chowdhury

When it comes to weight loss, eating healthy doesn’t have to mean sacrificing flavor. In fact, it’s quite the opposite with this recipe!

Imagine tender, flaky cod resting atop a bed of vibrant quinoa infused with the zesty kick of lime juice and the fresh, herbaceous flavor of cilantro.

This Cod and Cilantro-Lime Quinoa dish not only tastes like a dream but also supports your weight loss goals by being high in protein, fiber, and nutrients while remaining light on calories.

Let’s dive into why this recipe is a winner and how to create it in your kitchen.

Why This Recipe Fits Your Weight Loss Plan

High-Protein, Low-Calorie Benefits

Cod is a lean source of protein that satisfies your hunger without packing in unnecessary fats or calories.

Just one 4-ounce serving of cod contains about 20 grams of protein and only 90 calories, making it perfect for those looking to shed pounds.

Pair that with quinoa, a plant-based protein powerhouse with around 8 grams of protein and 5 grams of fiber per cup, and you’ve got a satisfying and nutritious meal.

Cilantro and Lime: Flavor That’s Fresh, Not Fatty

Cilantro and lime bring a tangy and refreshing twist to this dish. While lime juice is rich in vitamin C, cilantro adds antioxidants and detoxifying benefits.

These ingredients not only amp up the flavor but also align with clean-eating principles, helping you feel good about what’s on your plate.

Quick Stats for Motivation

  • A study from Harvard found that people who consumed more protein were 45% less likely to gain weight over time.
  • Eating fiber-rich foods like quinoa can reduce daily calorie intake by about 10%, helping you stay in a calorie deficit.

What You’ll Need

Here’s a detailed list of ingredients and tools you’ll need for this simple yet impressive dish:

Ingredients:

For the Cod:

  • 2 cod fillets (about 4–6 oz each)
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

For the Cilantro-Lime Quinoa:

  • 1 cup quinoa
  • 2 cups low-sodium chicken or vegetable broth
  • Juice of 1 lime (about 2 tablespoons)
  • Zest of 1 lime
  • 3 tablespoons chopped fresh cilantro
  • ½ teaspoon salt (adjust to taste)

Optional Garnishes:

  • Extra lime wedges for serving
  • A sprinkle of chili flakes for a little heat

Tools:

  • Medium saucepan with a lid
  • Non-stick skillet
  • Spatula or fish turner
  • Cutting board and sharp knife
  • Measuring cups and spoons

Step-by-Step Recipe: Cod and Cilantro-Lime Quinoa

Step 1: Prepare the Quinoa

  • Rinse the Quinoa: Start by rinsing 1 cup of quinoa under cold water in a fine-mesh sieve. This removes any natural bitterness from the grain.
  • Cook the Quinoa: In a medium saucepan, combine the quinoa with 2 cups of low-sodium chicken or vegetable broth. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the liquid is absorbed.
  • Fluff and Flavor: Once cooked, fluff the quinoa with a fork. Stir in the lime juice, lime zest, fresh cilantro, and salt. Set aside and keep warm.

Step 2: Season and Cook the Cod

  • Season the Cod: Pat the cod fillets dry with a paper towel to ensure a good sear. Rub them with olive oil, then season evenly with paprika, garlic powder, salt, and black pepper.
  • Cook the Cod: Heat a non-stick skillet over medium-high heat. Once hot, add the cod fillets. Cook for 3–4 minutes on one side, then carefully flip and cook for another 3–4 minutes, or until the fish is opaque and flakes easily with a fork.

Step 3: Assemble the Dish

  • Plate the Quinoa: Divide the cilantro-lime quinoa evenly between two plates.
  • Top with Cod: Place a cooked cod fillet on each bed of quinoa.
  • Add Final Touches: Garnish with extra lime wedges or a sprinkle of chili flakes, if desired.

Nutritional Breakdown

Here’s the nutritional profile of this dish, based on two servings:

  • Calories: 360 per serving
  • Protein: 36 grams
  • Carbohydrates: 28 grams
  • Fat: 10 grams
  • Fiber: 5 grams

Why You’ll Love This Recipe

Easy to Make, Hard to Resist

The steps are straightforward, and the results are nothing short of restaurant-worthy. You’ll appreciate how quickly this dish comes together on a busy weeknight, yet it’s fancy enough for guests.

Versatile and Customizable

This recipe is flexible—swap cod for salmon, or add a side of roasted vegetables for extra nutrients. If you’re not a fan of cilantro, parsley works as a great substitute.

A Delicious Way to Eat Well

With its vibrant flavors, nourishing ingredients, and weight-loss-friendly profile, Cod and Cilantro-Lime Quinoa is more than a meal—it’s a lifestyle choice that proves healthy eating doesn’t have to be boring or bland. This dish will leave you feeling full, satisfied, and energized to tackle your day.

So, what are you waiting for?

Grab those ingredients and make this dish today—you’ll be hooked after the first bite!