Last Updated on December 11, 2024 by Arif Chowdhury
If you’re tired of bland “diet food” and ready to spice up your meal plan, Cod with Lemon-Tarragon Aioli might just be the dish you’ve been looking for.
This recipe combines tender, flaky cod with a tangy, herb-infused aioli that’s zesty, creamy, and unbelievably light. The best part?
It’s not just delicious—it’s perfectly tailored for anyone looking to maintain or lose weight while enjoying every bite.
Forget the misconception that healthy eating is boring. With this dish, you’ll see how a few simple ingredients can create something gourmet-level, all while staying calorie-conscious.
Why Cod and Lemon-Tarragon Aioli Work for Weight Loss
Before we dive into the recipe, let’s break down why this combination is a winner for weight management.
The Lean Protein Power of Cod
Cod is a dream ingredient for weight-loss recipes, and here’s why:
- A 3-ounce serving of cod has only 90 calories, making it one of the leanest protein options available.
- It delivers a whopping 20 grams of protein, which helps control hunger by keeping you fuller longer.
- Cod is naturally low in fat but rich in omega-3 fatty acids, which support heart health and can reduce inflammation.
Studies suggest that high-protein meals can boost metabolism and decrease appetite. In fact, diets high in lean protein have been shown to help people consume up to 441 fewer calories per day compared to lower-protein diets.
The Health Benefits of Lemon and Tarragon
Lemon is a vitamin C powerhouse, providing immune support and aiding digestion. A single lemon contains around 30-40% of your daily vitamin C needs, which is essential for skin health and tissue repair.
Tarragon, often called the “king of herbs” in French cuisine, has natural compounds that may help regulate blood sugar levels and improve digestion. Plus, its aromatic flavor reduces the need for calorie-heavy sauces or dressings.
When combined, cod and a lemon-tarragon aioli create a light yet indulgent dish that’s both satisfying and slimming.
Recipe: Cod with Lemon-Tarragon Aioli
Ingredients
Serves 2
For the Cod:
- 2 cod fillets (about 5 ounces each)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
- Lemon wedges (for serving)
For the Lemon-Tarragon Aioli:
- 3 tablespoons Greek yogurt (non-fat or low-fat)
- 1 tablespoon mayonnaise (optional for added creaminess)
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon fresh tarragon, finely chopped
- 1 garlic clove, minced
- Salt and black pepper, to taste
Instructions
1. Prepare the Cod
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Pat the cod fillets dry with a paper towel, then season them with garlic powder, smoked paprika, salt, and pepper.
- Heat olive oil in a skillet over medium heat. Sear the cod for 2 minutes on each side to achieve a golden crust.
- Transfer the fillets to the baking sheet and bake for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
2. Make the Lemon-Tarragon Aioli
- In a small bowl, combine Greek yogurt, lemon zest, lemon juice, Dijon mustard, chopped tarragon, and minced garlic.
- Add mayonnaise for a richer texture (optional), then season with salt and pepper to taste. Stir well until smooth and creamy.
3. Serve and Enjoy
- Plate the baked cod fillets and drizzle them with the lemon-tarragon aioli.
- Garnish with fresh lemon wedges or extra tarragon for a vibrant touch.
Nutritional Information
Here’s the approximate breakdown per serving:
- Calories: 220 (including aioli)
- Protein: 25 grams
- Fat: 8 grams
- Carbohydrates: 3 grams
With under 250 calories per serving, this dish is a low-calorie, high-protein option that fits perfectly into most weight-loss plans.
Serving Suggestions
This cod dish is versatile and pairs beautifully with a range of healthy sides. Here are a few ideas:
- Steamed Vegetables: Broccoli, green beans, or asparagus add crunch and extra fiber.
- Quinoa or Brown Rice: For a dose of healthy carbs, serve the cod on a bed of grains.
- Simple Salad: Toss mixed greens with olive oil, lemon juice, and a pinch of salt for a light, refreshing complement.
Why This Recipe Stands Out
It’s Easy to Prepare
With a cook time of just 20 minutes, this recipe is perfect for busy weeknights. The ingredients are straightforward, and there’s minimal prep involved.
It’s Packed with Flavor
The zesty aioli enhances the cod without overpowering its natural taste. Tarragon’s subtle licorice-like flavor and lemon’s brightness make this dish anything but boring.
It Supports Your Weight Loss Goals
Thanks to its low-calorie, high-protein profile, this dish keeps you full without sabotaging your calorie count for the day. Protein-rich meals like this can even help reduce cravings for snacks and sweets.
Tips for Customizing the Recipe
- Make It Spicier: Add a pinch of red chili flakes to the cod seasoning for a hint of heat.
- Try Different Herbs: If tarragon isn’t your favorite, swap it for parsley, dill, or chives.
- Go Dairy-Free: Replace Greek yogurt with a dairy-free alternative like cashew cream or almond yogurt.
The Science Behind Healthy Fats
Don’t be afraid of the small amount of fat in this recipe! Healthy fats from olive oil, Greek yogurt, and tarragon’s natural oils are essential for nutrient absorption and brain health. Moderation is key—this recipe uses just enough fat to enhance flavor without overloading on calories.
Conclusion
Eating healthy doesn’t mean giving up on flavor, and this Cod with Lemon-Tarragon Aioli recipe is proof of that.
The delicate taste of cod paired with the creamy, zesty aioli feels indulgent without breaking your calorie budget. It’s a dish that’s as satisfying to the taste buds as it is kind to your waistline.
Whether you’re meal prepping for the week or hosting a casual dinner, this recipe is bound to impress. Give it a try, and you might just find yourself making it on repeat. Healthy eating has never tasted so good!