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Cod and Pomegranate Mint Relish – Refreshing Dish with Seeds and Onion Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

If you’re on a weight-loss journey but refuse to sacrifice flavor, you’re in for a treat! Imagine a flaky, perfectly cooked cod fillet topped with a vibrant relish of juicy pomegranate seeds, fresh mint, and zesty onions.

This dish is not only a feast for the taste buds but also a powerhouse of nutrition. Bursting with bright flavors, this recipe will make your diet days feel like a celebration, not a chore.

Let’s dive in and uncover why this meal deserves a spot on your plate.

Why Cod and Pomegranate Mint Relish Is a Weight-Loss Game Changer

Packed with Protein, Low in Calories

Cod is a superstar for those seeking lean protein. A 3-ounce portion of cod contains just 89 calories and a whopping 20 grams of protein.

Protein is key for weight loss because it keeps you full longer and helps maintain muscle mass. Combined with the low-calorie but nutrient-dense pomegranate relish, this meal is a guilt-free indulgence.

Nutritional Benefits of Pomegranates

Pomegranates aren’t just pretty to look at—they’re loaded with antioxidants, vitamins, and fiber.

Studies have shown that pomegranate seeds can aid in reducing inflammation, improving heart health, and even curbing appetite due to their high fiber content.

Incorporating pomegranate into your meals can be a refreshing way to add a pop of color and nutrition. The seeds, or arils, also contain 3.5 grams of fiber per half-cup, making them a great addition to a weight-loss diet.

A Burst of Freshness with Mint and Onion

Mint brings a cooling freshness to the dish, while finely diced red onion adds a mild yet sharp flavor.

This combination not only elevates the taste but also aids digestion, helping you feel light and energized after your meal.

How to Make Cod and Pomegranate Mint Relish

Ingredients You’ll Need

For the Cod:

  • 4 cod fillets (about 6 oz each)
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 lemon (sliced, for garnish)

For the Pomegranate Mint Relish:

  • 1 cup fresh pomegranate seeds
  • ½ cup fresh mint leaves, finely chopped
  • ½ small red onion, finely diced
  • Juice of 1 lemon
  • 1 tbsp olive oil
  • 1 tsp honey (optional, for a touch of sweetness)
  • ¼ tsp salt

Step-by-Step Instructions

Preparing the Cod:

  • Preheat the Oven or Grill: Preheat your oven to 400°F (200°C) or set your grill to medium heat.
  • Season the Cod: Pat the fillets dry with a paper towel. Brush each piece with olive oil, then sprinkle evenly with garlic powder, smoked paprika, salt, and pepper.
  • Cook the Cod:
    • Oven Method: Place the fillets on a parchment-lined baking sheet. Bake for 10-12 minutes or until the fish flakes easily with a fork.
    • Grill Method: Place the fillets on a greased grill rack. Cook for about 4-5 minutes per side.
  • Rest the Cod: Remove the cod from the heat and let it rest for a few minutes while you prepare the relish.

Making the Pomegranate Mint Relish:

  • In a medium bowl, combine the pomegranate seeds, chopped mint, and diced red onion.
  • Drizzle with lemon juice and olive oil, then add a touch of honey if desired.
  • Sprinkle with salt and toss gently to combine. Adjust the seasoning to taste.

Plating the Dish:

  • Place each cod fillet on a serving plate.
  • Generously top with the pomegranate mint relish.
  • Garnish with lemon slices and a sprig of mint for presentation.
  • Serve immediately and enjoy!

Why This Recipe Fits a Healthy Lifestyle

Keeps You Satiated

Thanks to the high protein content in cod and the fiber from pomegranate seeds, this dish helps keep hunger at bay. Feeling satisfied after meals can reduce the temptation to snack on less healthy options later in the day.

Low in Fat, High in Flavor

With just a small amount of olive oil, this recipe is naturally low in fat but full of flavor. The freshness of mint and lemon, combined with the sweetness of pomegranate, eliminates the need for heavy sauces or seasonings.

Easy to Prepare

Whether you’re a beginner or a seasoned home cook, this recipe is straightforward and foolproof. In under 30 minutes, you’ll have a gourmet-quality dish that’s perfect for weeknights or special occasions.

Pro Tips to Elevate Your Cooking

  • Use Fresh Ingredients: Fresh mint and pomegranate seeds make all the difference in flavor and texture.
  • Don’t Overcook the Cod: Cod cooks quickly, so keep an eye on it to ensure it stays moist and flaky.
  • Customize the Relish: For a spicier kick, add a pinch of red chili flakes to the relish.

A Weight Loss Recipe That’s Anything but Boring

Weight-loss meals often get a bad rap for being bland or uninspiring, but this Cod and Pomegranate Mint Relish recipe shatters that stereotype.

With a harmonious blend of textures and flavors, it’s proof that healthy eating can be anything but boring. Whether you’re cooking for yourself or hosting a dinner party, this dish is sure to impress.

So, roll up your sleeves, grab some fresh ingredients, and let this vibrant recipe take your weight-loss journey to the next level.