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Cod and Mango Served on a Bed of Creamy, Spiced Red Lentil Dahl Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

If you’re looking for a dish that’s vibrant, nutritious, and packed with flavor, you’ve come to the right place! Cod, Mango, and Spiced Lentil Dahl is a delightful recipe that combines flaky cod and sweet mango, served on a bed of creamy, spiced red lentil dahl.

This dish is not only a feast for the senses but also supports your weight loss journey, making it a fantastic addition to your meal prep.

In this article, we’ll explore the nutritional benefits of cod, mango, and lentils, provide a step-by-step guide to creating this delicious meal, and share tips to make it even more enjoyable. Let’s dive in!

The Nutritional Benefits of Cod

Cod is a fantastic source of lean protein, making it an excellent choice for anyone looking to maintain or lose weight.

A typical 3-ounce serving of cod contains about 70 calories and 15 grams of protein. This high protein content helps keep you feeling full longer, reducing the temptation to snack on unhealthy options.

Heart Health

Statistical Insight: According to the American Heart Association, incorporating fish like cod into your diet at least twice a week can significantly lower the risk of heart disease. Cod is also low in saturated fat and rich in omega-3 fatty acids, which promote heart health and reduce inflammation.

Additionally, cod is a great source of vitamins and minerals, including vitamin B12, phosphorus, and selenium. These nutrients are essential for energy production, bone health, and immune function.

The Sweetness of Mango

Mango is often referred to as the “king of fruits,” and for good reason! Not only is it delicious and juicy, but it’s also packed with nutrients. A medium mango contains about 200 calories, is rich in vitamin C, and provides a good dose of dietary fiber.

Digestive Benefits

Health Benefits: The fiber in mangoes aids digestion and helps keep you feeling satisfied. Additionally, mangoes contain enzymes that can aid in breaking down proteins, making them a great addition to meals.

Statistical Insight: Research published in the Journal of Nutrition indicates that increasing fruit intake, particularly tropical fruits like mango, can lead to improved overall health and reduced risk of chronic diseases.

The Power of Spiced Lentil Dahl

Lentils are a staple in many cuisines around the world, and for good reason. They are not only affordable and versatile but also packed with nutrients. Red lentils, the star of our dahl, are rich in protein and fiber, making them an excellent choice for a weight loss diet.

Nutritional Boost

Statistical Insight: A single cup of cooked red lentils contains about 230 calories, 18 grams of protein, and 16 grams of fiber. This high fiber content helps keep you full and satisfied, making it easier to manage your weight.

In addition to being high in protein and fiber, lentils are also a good source of iron, folate, and antioxidants, which are essential for maintaining good health.

Ingredients

For the Cod and Mango:

  • 4 cod fillets (about 4 ounces each)
  • 1 ripe mango, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Juice of 1 lime

For the Spiced Lentil Dahl:

  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth or water
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tablespoon fresh ginger, minced
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • 1 tablespoon coconut milk (optional, for creaminess)
  • Salt to taste
  • Fresh cilantro for garnish

Instructions

Step 1: Prepare the Spiced Lentil Dahl

  • Sauté the Aromatics: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Add the minced garlic and ginger, and cook for an additional 1-2 minutes until fragrant.
  • Add Spices: Stir in the turmeric, cumin seeds, coriander powder, and red chili powder. Cook for another minute to toast the spices.
  • Cook the Lentils: Add the rinsed red lentils and vegetable broth or water to the pot. Bring to a boil, then reduce the heat to low. Simmer uncovered for about 20-25 minutes, stirring occasionally, until the lentils are soft and creamy. If you like a creamier texture, stir in the coconut milk during the last few minutes of cooking.
  • Season: Once cooked, season the dahl with salt to taste. Adjust the consistency with more broth or water if needed. Keep warm while you prepare the cod.

Step 2: Cook the Cod

  • Prepare the Cod: Pat the cod fillets dry with paper towels. Drizzle with olive oil, season with salt and pepper, and squeeze fresh lime juice over them.
  • Sear the Cod: Heat a non-stick skillet over medium-high heat. Once hot, add the seasoned cod fillets. Cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork and has a golden crust.
  • Add Mango: In the last minute of cooking, add the diced mango to the skillet to warm it slightly without cooking it through.

Step 3: Assemble the Dish

  • Plate the Dahl: On each plate, create a generous bed of spiced lentil dahl.
  • Top with Cod and Mango: Place a cod fillet on top of the dahl, and spoon the warm mango over it.
  • Garnish and Serve: Garnish the dish with fresh cilantro for a pop of color and added flavor. Serve immediately and enjoy the delightful combination of flavors!

Tips for Perfecting Your Dish

  • Choosing Fresh Cod: Look for fresh, sustainably sourced cod for the best flavor. If using frozen cod, ensure it is properly thawed and patted dry before cooking.
  • Perfectly Ripe Mango: Choose a ripe mango that gives slightly when squeezed. This ensures that it’s sweet and juicy, enhancing the overall flavor of the dish.
  • Adjust Spice Levels: Feel free to adjust the level of spice in the dahl according to your taste. If you prefer a milder dish, reduce the amount of chili powder or omit it altogether.

Nutritional Overview

This Cod, Mango, and Spiced Lentil Dahl recipe is not just a treat for your taste buds; it’s also a healthy choice. With lean protein from the cod, fiber and vitamins from the lentils, and the sweetness of mango, you’re serving up a well-rounded meal that supports your weight loss goals.

Statistical Insight: A study published in Nutrients found that meals rich in protein and fiber can enhance satiety, helping individuals consume fewer calories throughout the day.

Flavorful Dish for Healthy Goal

If you’re ready to take your taste buds on a journey, Cod, Mango, and Spiced Lentil Dahl is the perfect dish for you. This recipe beautifully combines the delicate flavors of cod with the creaminess of lentils and the sweetness of mango, creating a meal that’s as satisfying as it is nutritious.

So, gather your ingredients and prepare to enjoy a culinary experience that’s both delicious and good for you!

You’ll be amazed at how simple ingredients can come together to create something truly special. Enjoy every bite and celebrate the joy of healthy eating!