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Cod Served on A Black Sesame-dressed Spinach and Radish Salad Weight Loss Recipe

Last Updated on December 12, 2024 by Arif Chowdhury

Are you on the lookout for a light yet satisfying meal that’s packed with nutrients? This Cod and Black Sesame Salad is a vibrant dish that combines tender cod with a refreshing spinach and radish salad, all drizzled with a tasty sesame dressing.

Not only is it delicious, but it also supports your weight loss goals while delivering a punch of flavor and health benefits.

Let’s dive into this delightful recipe and explore why it’s a must-try!

The Benefits of Cod and Black Sesame

Before we get cooking, let’s take a moment to appreciate the star ingredients: cod and black sesame.

Why Choose Cod?

Cod is a fantastic source of lean protein, which is essential for muscle maintenance and overall health.

A 3-ounce serving of cooked cod contains approximately 20 grams of protein and only about 90 calories, making it a great choice for those watching their weight.

Additionally, cod is rich in important vitamins and minerals, including vitamin B12, which plays a crucial role in energy production and brain health.

The Nutritional Power of Black Sesame

Black sesame seeds are not just a pretty garnish; they’re packed with nutrients! These tiny seeds are high in healthy fats, protein, and fiber.

They’re also a rich source of calcium, magnesium, and iron. In fact, just one tablespoon of black sesame seeds contains about 15% of your daily calcium needs.

Studies suggest that incorporating seeds like these can help improve heart health and reduce inflammation, making them a valuable addition to your diet.

A Flavorful and Nutritious Combination

Combining cod with black sesame adds a delightful crunch and nutty flavor to the dish, while the spinach and radishes provide a fresh and vibrant base. This salad is not only visually appealing but also incredibly nourishing.

Ingredients You’ll Need

To create this refreshing Cod and Black Sesame Salad, gather the following ingredients:

For the Salad:

  • 4 cod fillets (about 4-6 ounces each)
  • 4 cups of fresh spinach leaves
  • 1 cup of radishes, thinly sliced
  • 1/4 cup of black sesame seeds
  • 1 avocado, sliced (optional)
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

For the Sesame Dressing:

  • 3 tablespoons of soy sauce (or tamari for gluten-free)
  • 2 tablespoons of rice vinegar
  • 1 tablespoon of sesame oil
  • 1 tablespoon of honey or maple syrup
  • 1 teaspoon of grated fresh ginger (optional)
  • 1 clove of garlic, minced (optional)

Step-by-Step Preparation

Now that you have your ingredients ready, let’s get cooking! Follow these steps to create your Cod and Black Sesame Salad:

Step 1: Prepare the Cod

  • Season the Cod: Start by preheating your oven to 400°F (200°C). Place the cod fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, and season with salt and pepper to taste.
  • Bake the Cod: Bake the cod in the preheated oven for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets.

Step 2: Prepare the Salad

  • Wash the Greens: While the cod is baking, rinse the spinach leaves thoroughly and pat them dry. Place them in a large salad bowl.
  • Slice the Radishes: Thinly slice the radishes and add them to the bowl with the spinach. If you’re using avocado, slice it and set it aside for later.
  • Toast the Sesame Seeds: In a small dry skillet over medium heat, toast the black sesame seeds for about 2-3 minutes, stirring frequently until they become fragrant. Be careful not to burn them!

Step 3: Make the Dressing

  • Combine the Ingredients: In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey (or maple syrup), grated ginger, and minced garlic until well combined.
  • Taste and Adjust: Give it a taste and adjust the seasoning as needed. If you prefer a sweeter dressing, add a bit more honey or maple syrup.

Step 4: Assemble the Salad

  • Add the Cod: Once the cod is cooked, remove it from the oven and let it cool for a minute. Flake the fish into large pieces and add it to the salad bowl.
  • Drizzle with Dressing: Pour the sesame dressing over the salad and gently toss everything together to combine. Be careful not to break up the cod too much.
  • Top with Avocado and Sesame Seeds: If you’re using avocado, arrange the slices on top of the salad. Sprinkle the toasted black sesame seeds over everything for that extra crunch.

Step 5: Serve and Enjoy!

Transfer the salad to serving plates or bowls and enjoy your Cod and Black Sesame Salad immediately. It’s light, refreshing, and bursting with flavor—a perfect meal anytime!

Nutritional Benefits of This Dish

This Cod and Black Sesame Salad is not only delicious but also comes with a wealth of nutritional benefits:

  • High in Protein: With cod as the main ingredient, this salad provides a substantial amount of protein, helping you feel full and satisfied.
  • Low in Calories: The combination of fresh vegetables and lean fish keeps the calorie count low, making it an excellent choice for weight loss.
  • Packed with Nutrients: The salad is rich in vitamins and minerals, including vitamins A, C, and K from the spinach and radishes, plus healthy fats from the avocado and sesame seeds.

Tips for Enhancing Your Salad

  • Add More Veggies: Feel free to include other vegetables like cucumbers, bell peppers, or shredded carrots for added color and nutrition.
  • Swap the Proteins: If you’re not a fan of cod, you can easily substitute with grilled chicken or tofu for a vegetarian option.
  • Meal Prep Friendly: This salad can be a great meal prep option. Just keep the dressing separate until you’re ready to eat to maintain the freshness of the greens.

A Salad to Savor

This Cod and Black Sesame Salad is more than just a meal; it’s a delightful experience that brings together fresh ingredients, vibrant flavors, and a satisfying crunch.

Whether you’re looking to lose weight or simply want to enjoy a healthy meal, this salad checks all the boxes. With its beautiful presentation and delicious taste, it’s bound to become a favorite in your recipe repertoire.

So, gather your ingredients, whip up this refreshing dish, and enjoy every bite!