Cliobra

Cod Served with A Nutty Wild Rice and Tart Cranberry Salad – A Tasty Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

If you’re looking for a meal that’s both delicious and nutritious, you’ve landed in the right place!

Today, we’re exploring a delightful recipe: Cod with Wild Rice and Cranberry Salad. This dish not only satisfies your hunger with its fresh flavors but also supports your weight loss journey.

Imagine tender cod paired with a nutty wild rice salad and tart cranberries—it’s a match made in culinary heaven! Ready to dive into this wholesome recipe? Let’s get started!

Why Choose Cod?

Cod is a fantastic choice for anyone aiming for a healthier lifestyle. This mild-flavored fish is not only versatile but also packed with nutrients.

A typical 3-ounce serving of cod contains about 70-90 calories and 20 grams of protein, making it an ideal option for a weight-loss-friendly diet.

Health Benefits of Cod

  • Low in Fat: Cod is a lean source of protein, which means it provides the benefits of protein without the added calories from fat. This makes it perfect for those watching their weight.
  • Nutrient Dense: Cod is rich in vitamins and minerals, particularly vitamin B12 and selenium. Vitamin B12 is essential for energy production and brain health, while selenium acts as a powerful antioxidant, helping to protect your cells.
  • Heart Health: Regular consumption of fish like cod is associated with a 30% lower risk of heart disease. This is primarily due to the omega-3 fatty acids found in fish, which promote cardiovascular health.

The Power of Wild Rice

Now, let’s talk about wild rice. Despite its name, wild rice is actually a grain and not a true rice. It has a unique nutty flavor and chewy texture, making it an excellent addition to salads and side dishes.

Nutritional Benefits of Wild Rice

Wild rice is a nutritional powerhouse, providing a wealth of benefits:

  • High in Fiber: A cup of cooked wild rice contains about 3 grams of fiber, which is essential for digestive health and can help keep you feeling full longer.
  • Rich in Antioxidants: Wild rice is loaded with antioxidants, which help combat oxidative stress in the body. This can reduce inflammation and lower the risk of chronic diseases.
  • Low in Calories: With only about 166 calories per cooked cup, wild rice is a smart choice for those looking to manage their weight while still enjoying a satisfying meal.

Fun Fact

Did you know that wild rice contains more protein than white or brown rice? It often has about 6-7 grams of protein per cup, making it a great alternative for those looking to increase their protein intake without consuming meat.

The Tangy Twist of Cranberries

Cranberries are the perfect addition to this salad, bringing a delightful tartness that contrasts beautifully with the nutty wild rice. They are not only delicious but also come with a host of health benefits.

Benefits of Cranberries

  • High in Vitamin C: Cranberries are an excellent source of vitamin C, which is vital for immune function and skin health. Just one cup of fresh cranberries contains about 25% of your daily recommended intake of vitamin C.
  • Antioxidant Properties: Cranberries are rich in antioxidants, particularly proanthocyanidins, which may help prevent urinary tract infections and support heart health.
  • Low in Calories: With only about 46 calories per cup, cranberries add flavor without the extra calories, making them a great addition to any weight-loss-friendly recipe.

The Recipe: Cod with Wild Rice and Cranberry Salad

Let’s dive into this delicious recipe that’s not only good for you but also easy to prepare!

Ingredients

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • Lemon wedges for serving

For the Wild Rice and Cranberry Salad:

  • 1 cup wild rice
  • 3 cups water or low-sodium vegetable broth
  • 1 cup fresh cranberries, chopped (or dried cranberries)
  • 1/2 cup chopped pecans or walnuts
  • 1/2 cup diced celery
  • 1/4 cup diced red onion
  • 1/4 cup fresh parsley, chopped

For the Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey or maple syrup
  • Salt and pepper to taste

Instructions

Step 1: Cook the Wild Rice

  • Rinse the Rice: Start by rinsing the wild rice under cold water to remove any debris.
  • Cook the Rice: In a medium saucepan, combine the wild rice and water or vegetable broth. Bring to a boil, then reduce the heat to low and cover. Let it simmer for about 45-50 minutes, or until the grains are tender and the water is absorbed. Remove from heat and let it sit covered for an additional 10 minutes.

Step 2: Prepare the Salad

  • Mix the Ingredients: In a large bowl, combine the cooked wild rice, chopped cranberries, nuts, celery, red onion, and parsley.
  • Make the Dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, honey or maple syrup, and salt and pepper to taste.
  • Combine: Pour the dressing over the salad mixture and toss until everything is well coated. Set aside to let the flavors meld.

Step 3: Cook the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Season the Cod: While the oven is heating, season the cod fillets with olive oil, garlic powder, dried thyme, salt, and pepper.
  • Bake the Cod: Place the seasoned cod fillets on a baking sheet lined with parchment paper. Bake for about 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 4: Serve

  • Plate It Up: On each plate, place a generous serving of the wild rice and cranberry salad. Top it with a cod fillet.
  • Garnish and Enjoy: Serve with lemon wedges on the side for an extra burst of flavor. Enjoy your nutritious and delicious meal!

Nutritional Benefits of This Dish

This Cod with Wild Rice and Cranberry Salad recipe is packed with nutrients that support your health goals. Here are some highlights:

  • High in Protein: The cod provides a substantial amount of protein, keeping you feeling full and satisfied.
  • Rich in Fiber: The wild rice and cranberries contribute fiber, which is great for digestion and can help with weight management.
  • Antioxidant-Rich: With the addition of cranberries and nuts, this dish is loaded with antioxidants, promoting overall health.

Tips for Success

  • Cooking Wild Rice: Wild rice can take longer to cook than other types of rice, so plan accordingly. If you’re short on time, consider cooking it in advance.
  • Substitutions: Feel free to modify the salad ingredients based on your preferences. For example, you can add chopped apples for sweetness or other nuts for crunch.
  • Make it Ahead: This dish can be prepared in advance. Simply store the salad separately from the cod and combine when ready to serve.
  • Serving Suggestions: Pair this dish with a light green salad or steamed vegetables for a complete meal.

Conclusion

There you have it! Cod with Wild Rice and Cranberry Salad is more than just a meal; it’s a celebration of flavors and nutrition.

This recipe showcases the perfect harmony between the tender cod, nutty wild rice, and tangy cranberries, making it a delightful option for anyone looking to eat healthily without sacrificing taste.

So why not treat yourself to this vibrant dish? It’s time to indulge in something good for you while enjoying every bite!