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Cod and Red Lentil Dahl – A Spicy Dish Garnished with Cilantro Weight Loss Recipe

Last Updated on December 5, 2024 by Arif Chowdhury

If you’re searching for a meal that’s both nutritious and bursting with flavor, look no further than Cod and Red Lentil Dahl.

This delightful dish features tender cod fillets served over a bed of spiced red lentil dahl, garnished with fresh cilantro. It’s a comforting, wholesome meal that’s perfect for those aiming to lose weight without sacrificing taste.

Let’s take a closer look at the ingredients, nutritional benefits, and a step-by-step guide to creating this delicious dish in your own kitchen!

The Nutritional Power of Cod

Cod is a fantastic choice when it comes to lean protein. A 3-ounce serving of cooked cod contains about 70 calories and 15 grams of protein, making it a perfect option for anyone looking to maintain or lose weight.

Protein is crucial for building and repairing tissues, and it helps keep you feeling full longer, which can prevent overeating.

Moreover, cod is low in fat and provides essential nutrients like vitamin B12, which plays a vital role in energy production and red blood cell formation. Selenium, another nutrient found in cod, acts as an antioxidant, supporting immune function and helping to reduce inflammation.

According to the American Heart Association, regularly consuming fish like cod can lower the risk of heart disease, making it an excellent choice for a heart-healthy diet.

The Benefits of Red Lentils

Red lentils are the star of the dahl in this dish, and they bring a wealth of nutritional benefits. A cup of cooked red lentils contains about 230 calories, 18 grams of protein, and 16 grams of fiber.

This makes them an excellent source of plant-based protein and a great option for those looking to increase their fiber intake.

Fiber is essential for good digestion and helps regulate blood sugar levels, which can aid in weight management.

Research published in the Journal of Nutrition indicates that diets high in fiber can help reduce appetite and promote weight loss. Additionally, red lentils are rich in iron and folate, both of which are important for overall health.

The Flavor Profile of Dahl

Dahl is a traditional Indian dish made from lentils and spices, resulting in a hearty and flavorful meal.

The spices often include turmeric, cumin, and coriander, each of which has its own health benefits. For instance, turmeric is known for its anti-inflammatory properties, and cumin can aid digestion.

By combining cod with red lentil dahl, you’re not only creating a delicious meal but also blending flavors and nutrients that complement each other beautifully. The cod adds a light, flaky texture, while the dahl provides a creamy, comforting base.

The Recipe: Cod and Red Lentil Dahl

Ready to create this mouthwatering dish? Here’s a detailed recipe for Cod and Red Lentil Dahl that’s easy to follow and packed with flavor.

Ingredients

For approximately 4 servings, you will need:

For the Dahl:

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

For the Cod:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Juice of 1 lime

Instructions

Step 1: Prepare the 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 it becomes translucent. Then, add the minced garlic and ginger, cooking for another minute until fragrant.
  • Add the Spices: Stir in the cumin seeds, ground turmeric, ground coriander, and chili powder. Sauté for an additional 1-2 minutes, allowing the spices to toast slightly and release their flavors.
  • Cook the Lentils: Add the rinsed red lentils and vegetable broth (or water) to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the lentils are soft and have absorbed most of the liquid. Stir occasionally to prevent sticking.
  • Season the Dahl: Once the lentils are cooked, season with salt to taste. If the dahl is too thick, you can add a little more broth or water to reach your desired consistency.

Step 2: Prepare the Cod

  • Season the Cod: While the dahl is cooking, pat the cod fillets dry with paper towels. Season both sides with salt, pepper, and a squeeze of lime juice.
  • Cook the Cod: In a separate skillet, heat 2 tablespoons of olive oil over medium-high heat. Once hot, add the seasoned cod fillets. Cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork. Remove from heat and set aside.

Step 3: Serve the Dish

  • Plate the Dahl: Spoon a generous amount of red lentil dahl into each serving bowl.
  • Add the Cod: Place a cod fillet on top of the dahl.
  • Garnish: Sprinkle freshly chopped cilantro over the dish for added flavor and color. You can also drizzle a little extra lime juice on top if desired.
  • Enjoy: Serve warm and enjoy the delightful combination of flavors and textures!

Nutritional Information

Per serving (approximately):

  • Calories: 350
  • Protein: 30g
  • Carbohydrates: 40g
  • Fat: 10g
  • Fiber: 12g

This Cod and Red Lentil Dahl provides a balanced meal full of protein, fiber, and healthy fats, making it an excellent choice for weight loss.

Tips for the Best Cod and Red Lentil Dahl

  • Use Fresh Ingredients: Fresh herbs and spices will enhance the flavor of your dish. Whenever possible, opt for fresh garlic, ginger, and cilantro.
  • Customize the Spices: Feel free to adjust the spice levels according to your taste. Add more chili for heat or more coriander for depth.
  • Meal Prep Friendly: This dish can be made ahead of time and reheats beautifully. Store the dahl and cod separately in the refrigerator for up to three days.

A Wholesome and Satisfying Meal

There’s something truly comforting about a warm bowl of Cod and Red Lentil Dahl. This dish not only satisfies your taste buds but also nourishes your body with wholesome ingredients, making it an ideal choice for those focused on healthy eating and weight management.

Whether you’re enjoying it as a solo meal or sharing it with friends and family, this recipe is sure to please.

So gather your ingredients, roll up your sleeves, and get ready to enjoy a delightful culinary experience that’s as good for you as it is delicious!