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Cod and Grilled Avocado Salad with Lime Vinaigrette Low Calorie Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

If you’re on the lookout for a light yet satisfying meal that’s bursting with flavor, you’ve stumbled upon the perfect dish: Cod and Grilled Avocado Salad.

This delightful recipe features grilled cod served atop a bed of fresh greens, complemented by charred avocado and a zesty lime vinaigrette.

Not only is it a feast for the eyes, but it’s also a nourishing option for those aiming to lose weight without sacrificing taste.

Let’s dive into the nutritional benefits, how to prepare this dish, and why it deserves a spot on your dining table.

The Nutritional Benefits of Cod

Cod is a powerhouse of nutrients and an excellent choice for anyone seeking to maintain a healthy diet.

A 3-ounce serving of cooked cod contains around 70 calories and 15 grams of protein. This makes cod a fantastic source of lean protein, which is essential for muscle repair and growth. Protein also helps you feel fuller longer, which can assist in weight loss efforts by reducing the likelihood of snacking.

Beyond its protein content, cod is low in fat and provides essential vitamins and minerals. It’s particularly high in vitamin B12, which supports energy production and the formation of red blood cells, and selenium, an antioxidant that helps protect the body against oxidative stress.

According to the American Heart Association, including fish like cod in your diet can lower the risk of heart disease, making it a heart-healthy option.

The Creamy Goodness of Avocado

Avocados have gained a reputation as a superfood, and for good reason! One medium avocado contains about 240 calories, but it also provides nearly 12 grams of fiber and 3 grams of protein.

The healthy fats found in avocado, particularly monounsaturated fats, are known to support heart health and can help lower bad cholesterol levels.

Research shows that including avocados in your diet can enhance nutrient absorption. A study published in the Journal of Nutrition found that adding avocado to salads increased the absorption of carotenoids, which are beneficial for eye health and may reduce the risk of chronic diseases.

The Flavor Profile of Lime Vinaigrette

A zesty lime vinaigrette ties this salad together beautifully. Limes are not only refreshing but also packed with vitamin C, providing about 20% of your daily recommended intake in just one fruit.

Vitamin C is crucial for immune function and skin health, making this dressing a nutritious addition to your meal.

Moreover, citrus-based dressings can help brighten up any dish, enhancing flavors without the need for excessive calories. Using fresh lime juice not only adds flavor but also brings a delightful acidity that pairs perfectly with the richness of grilled avocado and the mildness of cod.

The Recipe: Cod and Grilled Avocado Salad

Excited to create this delicious and healthy meal? Here’s a detailed recipe for Cod and Grilled Avocado Salad that’s sure to impress!

Ingredients

For approximately 4 servings, you will need:

For the Salad:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 2 ripe avocados, halved and pitted
  • 6 cups mixed greens (such as spinach, arugula, and romaine)
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • Salt and pepper to taste
  • Olive oil for grilling

For the Lime Vinaigrette:

  • 1/4 cup fresh lime juice
  • 1/4 cup olive oil
  • 1 teaspoon honey or agave syrup (optional)
  • 1 garlic clove, minced
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Lime Vinaigrette

Mix the Ingredients: In a small bowl or jar, combine the fresh lime juice, olive oil, honey (if using), minced garlic, salt, and pepper. Whisk or shake well to combine until the dressing is emulsified. Set aside to let the flavors meld.

Step 2: Grill the Cod

  • Preheat the Grill: Heat your grill (or grill pan) to medium-high heat.
  • Season the Cod: Pat the cod fillets dry with paper towels and season both sides with salt and pepper. Lightly brush with olive oil to prevent sticking.
  • Grill the Cod: Place the cod fillets on the grill. Grill for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove from the grill and set aside to rest.

Step 3: Grill the Avocado

  • Prepare the Avocado: While the cod is grilling, brush the cut sides of the avocado halves with a little olive oil and sprinkle with salt.
  • Grill the Avocado: Place the avocados cut side down on the grill. Grill for about 3-4 minutes until grill marks appear and the flesh is slightly softened.

Step 4: Assemble the Salad

  • Prepare the Salad Base: In a large bowl, toss the mixed greens, cherry tomatoes, and sliced red onion together.
  • Add the Cod: Flake the grilled cod into large pieces and add it to the salad.
  • Add the Avocado: Carefully scoop the grilled avocado from its skin and add the halves to the salad.
  • Dress the Salad: Drizzle the lime vinaigrette over the salad and toss gently to combine all the ingredients.

Step 5: Serve and Enjoy

  • Plate the Salad: Divide the salad among four plates, ensuring each serving gets a good amount of cod, avocado, and greens.
  • Garnish: If desired, add a few more cherry tomatoes or a sprinkle of lime zest for an extra pop of color.
  • Enjoy: Serve immediately and savor the delightful combination of flavors!

Nutritional Information

Per serving (approximately):

  • Calories: 350
  • Protein: 25g
  • Carbohydrates: 20g
  • Fat: 20g
  • Fiber: 10g

This Cod and Grilled Avocado Salad is not only delicious but also packed with nutrients, making it a perfect choice for a weight loss meal.

Tips for the Best Cod and Grilled Avocado Salad

  • Choose Fresh Ingredients: Opt for fresh, high-quality cod and ripe avocados for the best flavor and texture.
  • Customize the Greens: Feel free to mix in other greens like kale or romaine for added crunch and nutrition.
  • Make It Ahead: You can prep the vinaigrette and grill the cod and avocado in advance. Just assemble the salad right before serving to keep everything fresh.

A Deliciously Wholesome Meal

When it comes to healthy eating, Cod and Grilled Avocado Salad is a standout option that doesn’t compromise on flavor. This dish is a perfect blend of protein, healthy fats, and vibrant vegetables, making it a nourishing choice for any meal.

Whether you’re enjoying it for lunch or dinner, it’s sure to satisfy your taste buds while supporting your health goals.

So, gather your ingredients, fire up the grill, and enjoy this delightful salad that will leave you feeling light, refreshed, and completely satisfied!