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Cod and Sweet Corn Relish with Fresh Basil and Jalapeño Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Imagine a dish that bursts with color, flavor, and nutrition all on one plate. If you’re looking for a healthy, satisfying meal that supports your weight loss journey, then look no further!

Today, we’ll be crafting a delightful recipe featuring tender cod topped with a fresh and zesty relish made from sweet corn, basil, and jalapeño.

This dish is not only easy to prepare but also packed with vibrant flavors that will make your taste buds dance.

Why Choose Cod?

Let’s start with cod, a fantastic fish that should definitely be on your dinner table. This lean protein is low in calories, making it an ideal choice for those watching their weight.

Just a 3-ounce serving of cooked cod contains about 70-90 calories and provides over 20 grams of protein. Research suggests that high-protein meals can boost metabolism and reduce hunger, making you feel fuller for longer.

Plus, cod is rich in essential nutrients like omega-3 fatty acids, which are known to support heart health and brain function.

Nutritional Highlights of Cod:

  • Low in Calories: Great for weight loss.
  • High in Protein: Supports muscle health and satiety.
  • Rich in Omega-3s: Beneficial for heart health.

The Sweetness of Corn

Now, let’s talk about sweet corn, the star of our relish. Corn is not just a delicious addition to our dish; it’s also a nutritional powerhouse.

In fact, one cup of cooked sweet corn contains about 140 calories, 5 grams of protein, and is an excellent source of fiber, providing about 3.5 grams per serving. Fiber is vital for digestive health and can help control appetite by promoting feelings of fullness.

Sweet Corn Benefits:

  • High in Fiber: Aids digestion and helps with weight management.
  • Vitamins and Minerals: A good source of B vitamins, magnesium, and potassium.
  • Antioxidants: Contains lutein and zeaxanthin, which are beneficial for eye health.

Fresh Herbs and Heat

The addition of fresh basil and jalapeño to our relish elevates this dish to another level. Basil not only adds a fragrant aroma but also brings anti-inflammatory properties and essential oils that can boost your immune system.

Jalapeño, on the other hand, adds a delightful kick to the dish. Did you know that spicy foods can actually help boost your metabolism? Capsaicin, the compound that gives jalapeños their heat, has been linked to increased calorie burn.

Benefits of Basil and Jalapeño:

  • Basil: Rich in antioxidants and can help reduce stress.
  • Jalapeño: May boost metabolism and promote weight loss.

Ingredients You’ll Need

Before we dive into the preparation, let’s gather our ingredients. Here’s what you’ll need for this vibrant dish:

For the Cod:

  • 4 cod fillets (about 4-6 ounces each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

For the Sweet Corn Relish:

  • 2 cups fresh sweet corn (or frozen, if fresh isn’t available)
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeded and finely chopped (adjust based on your spice preference)
  • 1/4 cup fresh basil leaves, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

Optional Side:

  • Quinoa or brown rice for serving (for added fiber and nutrients)

Instructions: Step by Step

Step 1: Prepare the Sweet Corn Relish

  • Cook the Corn: If using fresh corn, bring a pot of water to a boil. Add the corn and cook for about 5-7 minutes until tender. Drain and let it cool. If you’re using frozen corn, simply thaw it.
  • Mix the Relish: In a mixing bowl, combine the cooked corn, chopped red onion, jalapeño, basil, lime juice, salt, and pepper. Stir gently to combine all the ingredients. Taste and adjust seasoning as needed. Set aside to let the flavors meld.

Step 2: Prepare the Cod

  • Marinate the Cod: In a shallow dish, drizzle the olive oil over the cod fillets. Squeeze the lemon juice on top, then season with salt and pepper. Let the fish marinate for about 15-20 minutes.
  • Preheat the Grill or Oven: If you’re grilling, preheat your grill to medium heat. If you prefer the oven, preheat it to 400°F (200°C).
  • Cook the Cod:
    • Grilling: Place the marinated cod fillets directly on the grill. Grill for about 4-5 minutes on each side or until the fish flakes easily with a fork.
    • Baking: Place the cod fillets on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until cooked through and flaky.

Step 3: Serve Your Dish

  • Plate the Cod: Once the cod is cooked, place each fillet on a serving plate.
  • Top with Relish: Generously spoon the sweet corn relish over the top of each cod fillet.
  • Add a Side: If you’re using quinoa or brown rice, serve it alongside the cod to round out the meal.
  • Garnish: Optional but recommended—garnish with extra basil leaves or a wedge of lime for a pop of color.

Nutritional Benefits of This Dish

This cod and sweet corn relish dish is not just a treat for your taste buds; it’s also a great choice for your health! Here are some of the nutritional benefits:

  • High in Protein: Cod provides a lean source of protein, essential for muscle repair and overall health.
  • Rich in Fiber: Sweet corn and optional grains contribute to your daily fiber intake, promoting digestive health and satiety.
  • Vitamins and Minerals: This dish is loaded with vitamins from the corn, basil, and jalapeño, including vitamin C, B vitamins, and potassium.
  • Low in Calories: With all these nutritious ingredients, you can enjoy a hearty meal without overloading on calories.

Tips for Success

  • Choose Fresh Ingredients: Whenever possible, opt for fresh corn and herbs. The flavors are much brighter and more vibrant.
  • Adjust the Heat: If you’re sensitive to spice, feel free to reduce the amount of jalapeño or omit the seeds to tone down the heat.
  • Meal Prep: This dish is great for meal prep. You can make the relish ahead of time and store it in the fridge for a couple of days. Just reheat the cod when you’re ready to eat.

A Dish to Savor

As you relish every bite of this delicious cod topped with sweet corn, basil, and jalapeño, take a moment to appreciate the blend of flavors and nutrients that come together so beautifully.

This recipe is not just about satisfying your hunger; it’s a step towards healthier eating and lifestyle choices. Whether you’re on a weight loss journey or simply looking to enjoy a wholesome meal, this dish is sure to become a favorite in your kitchen.

So roll up your sleeves, gather your ingredients, and treat yourself to a meal that’s as good for your body as it is for your palate!