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Cod Served with A Light Avocado, Tomato and Quinoa Salad Topped with Cilantro Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

Eating healthy doesn’t have to be a chore; in fact, it can be a delightful culinary adventure! If you’re looking for a meal that’s both nutritious and bursting with flavor, look no further than Cod with Avocado and Tomato Quinoa Salad.

This vibrant dish combines the flaky goodness of cod with a light and refreshing salad made from creamy avocado, juicy tomatoes, and protein-packed quinoa.

Dive in as we explore the benefits of this meal and guide you through creating it at home!

Why Cod is a Smart Choice

Cod is an excellent choice for those who want to indulge in a delicious meal while keeping an eye on their health.

A 3-ounce serving of cod contains about 90 calories and provides a whopping 20 grams of protein.

Not only is it low in calories, but it also offers essential nutrients like vitamin B12 and selenium, both vital for energy production and immune function.

The Power of Quinoa

Quinoa is often hailed as a superfood, and for good reason! It’s one of the few plant-based foods that provides a complete protein, meaning it contains all nine essential amino acids.

A cup of cooked quinoa has about 220 calories, along with 8 grams of protein and 5 grams of fiber.

This makes it a fantastic addition to any weight loss meal, as fiber helps you feel full longer, reducing the temptation to snack between meals.

Avocado and Tomato: A Nutritional Duo

Let’s not forget about our star salad ingredients: avocado and tomato! Avocado is a source of healthy fats, particularly monounsaturated fats, which are beneficial for heart health.

One avocado has roughly 234 calories, but it’s packed with fiber, potassium, and vitamins C, E, and K. Tomatoes, on the other hand, are low in calories (about 22 calories per medium tomato) and rich in antioxidants, particularly lycopene, which has been linked to numerous health benefits, including reduced risk of heart disease.

Ingredients You’ll Need

Let’s gather our ingredients for the Cod with Avocado and Tomato Quinoa Salad. Here’s what you’ll need:

For the Cod:

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

For the Quinoa Salad:

  • 1 cup quinoa (uncooked)
  • 2 cups water or vegetable broth
  • 1 large avocado, diced
  • 2 cups cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

Step-by-Step Preparation

Now that we have everything ready, let’s get cooking! This recipe is straightforward and can be prepared in about 30-40 minutes.

Step 1: Cook the Quinoa

  • Rinse the Quinoa: Start by rinsing the quinoa under cold water to remove its natural coating, called saponin, which can taste bitter.
  • Boil Water: In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.
  • Add Quinoa: Once boiling, add the rinsed quinoa and a pinch of salt. Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
  • Fluff and Cool: Remove from heat and let it sit covered for 5 minutes. Then, fluff with a fork and let it cool while you prepare the rest of the dish.

Step 2: Prepare the Cod

  • Season the Cod: Pat the cod fillets dry with a paper towel. Drizzle with olive oil and season with salt, pepper, and garlic powder. Squeeze fresh lemon juice over the fillets for added flavor.
  • Cook the Cod: Heat a skillet over medium-high heat and add a little olive oil. Once hot, add the cod fillets and cook for about 3-4 minutes per side, or until the fish is golden brown and flakes easily with a fork. Remove from heat and set aside.

Step 3: Assemble the Salad

  • Combine Ingredients: In a large bowl, combine the diced avocado, halved cherry tomatoes, finely chopped red onion, and fresh cilantro.
  • Add Quinoa: Once the quinoa has cooled slightly, add it to the bowl with the salad ingredients.
  • Dress the Salad: Squeeze lime juice over the mixture and season with salt and pepper to taste. Gently toss everything together to combine, being careful not to mash the avocado.

Step 4: Serve

  • Plate the Dish: On each plate, serve a generous portion of the quinoa salad topped with a cod fillet.
  • Garnish: If desired, sprinkle a bit more cilantro on top for a pop of color and flavor.
  • Enjoy: Dig in and savor the delightful combination of flavors and textures!

Nutritional Breakdown

This dish is not only tasty but also nutritionally balanced. Here’s a rough breakdown of the nutrition per serving (one cod fillet with quinoa salad):

  • Calories: Approximately 450
  • Protein: 30g
  • Fat: 20g
  • Carbohydrates: 40g
  • Fiber: 10g

With such a healthy profile, this meal fits perfectly into any weight loss plan while keeping you satisfied and energized.

Tips for Success

  • Customize Your Salad: Feel free to add other ingredients to your quinoa salad, such as black beans, corn, or diced bell peppers for added flavor and nutrition.
  • Cook Ahead: This dish is great for meal prep. Cook the quinoa and cod in advance, and store them separately in the fridge. Just combine and reheat when you’re ready to eat!
  • Experiment with Flavors: Add spices like cumin or paprika to the cod for an extra kick, or try different dressings for the salad based on your taste preferences.

The Health Benefits of This Dish

Incorporating Cod with Avocado and Tomato Quinoa Salad into your diet provides numerous health benefits:

  • Weight Loss Friendly: With its low calorie count and high protein content, this dish helps keep you full, making it easier to stick to your weight loss goals.
  • Heart Health: The healthy fats from avocado and olive oil, combined with the omega-3s in cod, contribute to better cardiovascular health.
  • Rich in Nutrients: This meal is loaded with vitamins, minerals, and antioxidants, ensuring you get a well-rounded intake of nutrients.
  • Versatile and Satisfying: The combination of textures and flavors makes this dish enjoyable, ensuring you won’t feel deprived while eating healthy.

A Flavorful Path to Health

Cooking healthy meals can be a delightful experience, and Cod with Avocado and Tomato Quinoa Salad perfectly exemplifies this.

This dish is not just about nourishing your body; it’s about savoring fresh ingredients and enjoying the process of cooking. With its vibrant colors and delicious flavors, it’s sure to become a staple in your kitchen.

So roll up your sleeves, gather your ingredients, and treat yourself to this wonderful meal—you deserve it!