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Cod in A Sweet and Tangy Coconut and Tamarind Sauce – A Low Calorie Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

Healthy eating doesn’t have to be boring! If you’re looking to spice up your meal plan, look no further than Cod with Coconut Tamarind Sauce.

This dish combines the delicate flavor of cod with a vibrant, sweet, and tangy sauce made from coconut and tamarind. It’s an irresistible combination that will not only satisfy your taste buds but also support your weight loss journey.

Let’s dive into the nutritional benefits of the ingredients, the recipe, and some tips for success.

The Nutritional Benefits of Cod

Cod is a fantastic choice for anyone aiming to manage their weight. A 3-ounce serving of cooked cod contains approximately 90 calories and 20 grams of protein.

This high protein content is essential for maintaining muscle mass, especially when you’re trying to lose weight. Protein helps keep you feeling fuller for longer, which can reduce the urge to snack.

In addition to being low in calories, cod is rich in important nutrients. It’s an excellent source of vitamin B12, which supports energy levels and brain function, as well as selenium, an antioxidant that helps protect your cells from damage.

The Sweetness of Coconut

Coconut is often perceived as a guilty pleasure, but in moderation, it can be a healthy addition to your diet. Coconut milk, which is used in this recipe, is rich in medium-chain triglycerides (MCTs), a type of fat that may aid in weight management.

A cup of coconut milk contains about 445 calories, but since we’re using it in moderation, it adds creaminess and flavor without overwhelming the dish.

Coconut is also a good source of fiber, which aids digestion and keeps you feeling full. Plus, it’s loaded with vitamins and minerals, including manganese and copper, which are important for energy metabolism.

The Tang of Tamarind

Tamarind is a unique ingredient that brings a delightful tanginess to dishes. It’s low in calories, with about 17 calories per tablespoon, and is a good source of vitamins B1, B2, and C.

Tamarind is also rich in antioxidants, which help combat oxidative stress in the body. Its distinct flavor pairs beautifully with the sweetness of coconut, creating a sauce that’s both complex and satisfying.

The Recipe: Cod with Coconut Tamarind Sauce

Ready to bring this flavorful dish to your kitchen? This recipe is simple, quick to prepare, and packed with taste. Let’s get started!

Ingredients

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder

For the Coconut Tamarind Sauce:

  • 1 cup coconut milk (light or full-fat)
  • 2 tablespoons tamarind paste
  • 1 tablespoon honey or maple syrup (adjust to taste)
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • Juice of 1 lime
  • 1 teaspoon ginger, minced
  • 1 teaspoon garlic, minced
  • Fresh cilantro for garnish (optional)

Instructions

Step 1: Prepare the Cod

  • Start by preheating your oven to 400°F (200°C).
  • Rinse the cod fillets under cold water and pat them dry with paper towels.
  • In a small bowl, mix together the olive oil, garlic powder, salt, and pepper. Brush this mixture over the cod fillets.
  • Place the cod on a baking sheet lined with parchment paper. Bake in the preheated oven for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 2: Make the Coconut Tamarind Sauce

  • While the cod is baking, prepare the sauce. In a medium saucepan over medium heat, add the coconut milk, tamarind paste, honey or maple syrup, soy sauce, lime juice, ginger, and minced garlic.
  • Stir well and bring the mixture to a gentle simmer. Allow it to cook for about 5-7 minutes, stirring occasionally, until the sauce thickens slightly. Taste and adjust sweetness or tanginess as needed.
  • Remove from heat and set aside.

Step 3: Serve the Dish

  • Once the cod is cooked, remove it from the oven and let it rest for a minute.
  • On each plate, spoon a generous amount of the coconut tamarind sauce.
  • Place a cod fillet on top and drizzle some more sauce over the fish.
  • Garnish with fresh cilantro if desired and serve with a side of steamed vegetables or brown rice.

Tips for Success

  • Use Fresh Ingredients: The freshness of your ingredients makes a huge difference. Fresh cod will have a better texture and flavor than previously frozen fillets.
  • Adjust the Sauce: Feel free to experiment with the sauce. Add more tamarind paste for extra tang or more honey for sweetness to suit your taste.
  • Pair It Right: This dish goes well with a variety of sides, including steamed broccoli, quinoa, or jasmine rice. Choose what fits your dietary needs best.

Pairing Suggestions

To complement the flavors of Cod with Coconut Tamarind Sauce, consider serving it with a light cucumber salad or a simple mixed green salad with a citrus vinaigrette. This adds a refreshing crunch to your meal.

If you’d like a drink to accompany your dish, a chilled white wine, such as a Sauvignon Blanc or a refreshing coconut-infused mocktail, would enhance the experience without overpowering the flavors of the dish.

Making It Your Own

This recipe is versatile! Feel free to substitute the cod with other types of fish like salmon or tilapia.

You can also make it vegetarian by using firm tofu instead of fish. Just be sure to adjust the cooking times accordingly.

A Flavorful Adventure Awaits

Diving into Cod with Coconut Tamarind Sauce is like embarking on a culinary journey filled with vibrant flavors and healthy ingredients. This dish is not only a treat for your taste buds but also a smart choice for your waistline.

So why not give it a try? Whether you’re cooking for yourself, family, or friends, this recipe is sure to impress and satisfy.

Enjoy the process of cooking, the joy of discovery, and the delicious results that await you. Happy cooking!