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Cod and Sesame-Cucumber Salad – A Grilled and Refreshing Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

If you’re on the hunt for a light yet satisfying meal that won’t derail your weight loss goals, look no further than Cod and Sesame-Cucumber Salad.

This delightful recipe features succulent grilled cod paired with a crisp, refreshing cucumber salad drizzled in a tangy sesame dressing.

Not only is it visually appealing, but it also packs a nutritional punch, making it a perfect option for lunch or dinner.

Why Choose Cod?

Cod is a fantastic choice for those looking to maintain a healthy diet. With approximately 70 calories and 15 grams of protein in a 3-ounce serving, it’s an excellent source of lean protein.

Protein is essential for muscle repair and growth, and it also helps keep you feeling full, reducing the likelihood of snacking between meals.

Moreover, cod is rich in essential nutrients. A 2016 study published in the Journal of Nutrition highlighted that fish consumption, particularly fatty fish like salmon and lean fish like cod, is associated with a lower risk of obesity and metabolic syndrome.

So, when you choose cod, you’re not just making a tasty choice; you’re also supporting your overall health.

The Benefits of Cucumber

Cucumbers are often overlooked, but they are a powerhouse of hydration and nutrition. Comprising about 95% water, cucumbers are excellent for staying hydrated, especially in the warmer months.

They are low in calories—only about 16 calories per cup—and provide a good source of vitamin K, which plays a crucial role in bone health.

Additionally, cucumbers contain antioxidants, including flavonoids and tannins, which can help combat inflammation.

According to a study published in Nutrients, incorporating more fruits and vegetables, such as cucumbers, into your diet can lead to improved overall health and weight management.

The Crunchy, Nutty Addition: Sesame

Sesame seeds add a delightful crunch and nutty flavor to this salad. They’re not just tasty; they also come with health benefits. Rich in healthy fats, protein, and various vitamins and minerals, sesame seeds have been linked to numerous health benefits, including improved heart health and better blood sugar control.

A study published in The Journal of Nutrition found that including sesame seeds in your diet can help reduce cholesterol levels, making them a heart-friendly addition.

The Recipe: Cod and Sesame-Cucumber Salad

Ready to whip up this refreshing dish? Here’s a detailed recipe to guide you through the process. This Cod and Sesame-Cucumber Salad is perfect for meal prep, quick lunches, or light dinners.

Ingredients

For approximately 4 servings, you will need:

For the Grilled Cod:

  • 1 pound cod fillets (fresh or thawed if frozen)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

For the Sesame-Cucumber Salad:

  • 2 large cucumbers, thinly sliced
  • 1/4 cup sesame seeds (toasted if preferred)
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce (low sodium, if preferred)
  • 1 tablespoon sesame oil
  • 1 teaspoon honey or maple syrup (optional for sweetness)
  • 1 clove garlic, minced
  • 1 tablespoon fresh cilantro or parsley, chopped (for garnish)

Instructions

Step 1: Prepare the Cod

  • Marinate the Cod: In a small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and pepper. Place the cod fillets in a shallow dish and pour the marinade over them. Let them marinate for at least 15-30 minutes to absorb the flavors.
  • Preheat the Grill: If using a grill, preheat it to medium-high heat. If you prefer using a grill pan on the stove, heat it over medium heat and brush with a little olive oil to prevent sticking.

Step 2: Grill the Cod

  • Grill the Fillets: Once the grill is hot, place the marinated cod fillets on the grill. Cook for about 4-5 minutes on each side, or until the fish flakes easily with a fork and has nice grill marks. Cooking time may vary based on the thickness of your fillets.
  • Remove and Set Aside: Once cooked, remove the cod from the grill and let it rest for a few minutes.

Step 3: Prepare the Sesame-Cucumber Salad

  • Mix the Dressing: In a large bowl, whisk together the rice vinegar, soy sauce, sesame oil, honey or maple syrup (if using), and minced garlic until well combined.
  • Add Cucumbers: Add the thinly sliced cucumbers to the bowl and toss to coat them in the dressing. Allow the salad to sit for about 10 minutes to let the flavors meld together.
  • Add Sesame Seeds: Just before serving, sprinkle the toasted sesame seeds over the salad and gently toss again.

Step 4: Assemble and Serve

  • Plate the Dish: On a serving platter, place the grilled cod fillets alongside a generous serving of the sesame-cucumber salad.
  • Garnish: Sprinkle with fresh cilantro or parsley for an added pop of color and flavor.
  • Enjoy: Serve immediately and enjoy a delicious, healthy meal!

Nutritional Information

Per serving (approximately):

  • Calories: 280
  • Protein: 25g
  • Carbohydrates: 12g
  • Fat: 15g
  • Fiber: 2g

This Cod and Sesame-Cucumber Salad is not only low in calories but also high in protein, making it an ideal choice for weight loss and overall health.

Tips for the Best Cod and Sesame-Cucumber Salad

  • Choose Fresh Ingredients: Fresh, high-quality cod and crisp cucumbers will elevate the dish. If possible, buy seasonal cucumbers for the best flavor.
  • Customize Your Salad: Feel free to add other veggies to the cucumber salad, such as shredded carrots, bell peppers, or radishes, for added color and crunch.
  • Make it Ahead: You can marinate the cod and prepare the salad in advance. Just grill the cod right before serving to keep it fresh.

A Delicious Way to Stay Healthy

Cooking healthy meals at home doesn’t have to be boring or complicated. This Cod and Sesame-Cucumber Salad is a perfect example of how simple ingredients can create a dish that is both nutritious and utterly delicious.

With its combination of grilled cod and a fresh, crunchy salad, this recipe is sure to become a staple in your meal rotation.

So why not treat yourself to a delightful experience full of flavor, texture, and health benefits? Dive into this recipe and enjoy every bite while staying on track with your weight loss goals!