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Cod and Coconut-Lime Soup with Milk, Lime and Chili Oil Drizzle Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

If you’re craving a warm, comforting dish that transports you straight to a tropical paradise, look no further than Cod and Coconut-Lime Soup.

This vibrant soup combines flaky cod with creamy coconut milk, zesty lime, and a hint of chili oil for a delightful kick. Not only is it delicious, but it’s also a fantastic option for those looking to maintain a healthy lifestyle.

Let’s explore the benefits of this dish, how to make it, and why it should be a staple in your kitchen!

The Nutritional Benefits of Cod

Before diving into the recipe, let’s talk about the star ingredient—cod. This fish is not only versatile and tasty, but it also boasts impressive nutritional benefits.

A 3-ounce serving of cooked cod provides about 70 calories and 15 grams of protein, making it a fantastic choice for anyone looking to lose weight without sacrificing flavor or satisfaction.

Cod is low in fat, which makes it a heart-healthy option, and it’s rich in essential nutrients like vitamin B12, which is vital for energy production, and selenium, an important antioxidant.

According to a study published in the American Journal of Clinical Nutrition, incorporating fish into your diet can help reduce the risk of heart disease and improve overall health. So, adding cod to your meals is a delicious way to care for your heart!

The Creaminess of Coconut Milk

Coconut milk is another key component of this soup, bringing a rich and creamy texture that enhances the overall flavor.

While it does contain more calories than some other milk alternatives—about 445 calories per cup—it also provides healthy fats, particularly medium-chain triglycerides (MCTs). MCTs are known to support weight loss by increasing feelings of fullness and boosting metabolism.

Additionally, coconut milk is rich in vitamins C and E, which play a crucial role in maintaining healthy skin and boosting the immune system.

A study published in Nutrition Reviews suggests that the fats in coconut milk can support heart health and help reduce inflammation. When enjoyed in moderation, coconut milk can be a wonderful addition to a balanced diet.

The Zing of Lime and the Kick of Chili Oil

Lime juice is a fantastic way to add brightness and acidity to dishes, and in this soup, it balances the richness of the coconut milk beautifully. One medium lime contains around 20 calories and is packed with vitamin C, which is essential for immune function and skin health.

Chili oil adds a layer of spice, elevating the soup’s flavor profile. Spicy foods have been shown to boost metabolism and may help with weight management.

A study in the American Journal of Clinical Nutrition found that capsaicin, the compound that gives chili peppers their heat, can increase calorie burning and fat oxidation.

The Recipe: Cod and Coconut-Lime Soup

Ready to whip up this tropical delight? Here’s a detailed recipe for Cod and Coconut-Lime Soup that’s not only easy to prepare but also bursting with flavor.

Ingredients

For approximately 4 servings, you will need:

For the Soup:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1 red bell pepper, chopped
  • 1 can (14 ounces) coconut milk
  • 2 cups vegetable or fish broth
  • Juice and zest of 2 limes
  • 1 tablespoon fish sauce (optional)
  • Salt and pepper to taste

For Garnish:

  • Fresh cilantro, chopped
  • Lime wedges
  • Chili oil (for drizzling)
  • Sliced red chili (optional, for extra heat)

Instructions

Step 1: Prepare the Ingredients

  • Chop and Measure: Start by chopping the onion, garlic, ginger, and red bell pepper. Measure out your coconut milk and broth, and set everything aside.
  • Cut the Cod: If your cod fillets are large, cut them into bite-sized pieces for easy cooking and serving.

Step 2: Sauté the Aromatics

  • Heat the Olive Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.
  • Add Aromatics: Add the chopped onion and sauté for about 3-4 minutes, or until translucent. Then, add the minced garlic and ginger, cooking for an additional minute until fragrant.
  • Incorporate the Bell Pepper: Add the chopped red bell pepper to the pot and sauté for another 2-3 minutes until slightly softened.

Step 3: Create the Soup Base

  • Add Coconut Milk and Broth: Pour in the coconut milk and broth, stirring to combine. Bring the mixture to a gentle simmer.
  • Season the Soup: Add the lime juice and zest, fish sauce (if using), salt, and pepper. Let the soup simmer for about 10 minutes, allowing the flavors to meld together.

Step 4: Cook the Cod

  • Add the Cod: Gently add the cod pieces to the pot. Simmer for another 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
  • Adjust Seasoning: Taste the soup and adjust the seasoning if necessary, adding more lime juice or salt as needed.

Step 5: Serve and Garnish

  • Ladle into Bowls: Serve the soup warm in individual bowls.
  • Add Garnishes: Top each bowl with a drizzle of chili oil, fresh cilantro, and lime wedges. If you like it spicy, add slices of red chili for an extra kick.
  • Enjoy: Savor the tropical flavors and the warmth of your homemade soup!

Nutritional Information

Per serving (approximately):

  • Calories: 330
  • Protein: 25g
  • Carbohydrates: 15g
  • Fat: 20g
  • Fiber: 3g

This Cod and Coconut-Lime Soup is a delightful option that provides a solid amount of protein, healthy fats, and a variety of flavors while remaining low in calories.

Tips for the Best Cod and Coconut-Lime Soup

  • Use Fresh Ingredients: Fresh cod and produce make a significant difference in flavor, so choose the best ingredients you can find.
  • Customize the Heat: Adjust the amount of chili oil and red chili slices based on your heat preference. You can always start with less and add more as needed.
  • Make it Ahead: This soup can be made ahead of time and stored in the refrigerator for up to 2 days. Just reheat gently before serving.

A Taste of the Tropics

Eating healthy can be an adventure, and Cod and Coconut-Lime Soup is the perfect way to embark on that journey.

With its tropical flavors and satisfying ingredients, this soup is not only a pleasure to eat but also aligns beautifully with your weight loss goals. Whether you’re enjoying it on a cozy evening or serving it to guests, this recipe is sure to impress.

So grab your ingredients, set the mood with some tropical tunes, and get ready to enjoy a bowl of pure bliss!