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Cod Served with Coconut-curry Roasted Vegetables, Eggplant and Bell Peppers Weight Loss Recipe

Last Updated on December 17, 2024 by Arif Chowdhury

When it comes to healthy eating, the key is to make meals that are not only nutritious but also bursting with flavor.

One delightful option that checks both boxes is Cod with Coconut-Curry Vegetables. This dish features flaky cod paired with a medley of roasted vegetables bathed in a fragrant coconut-curry sauce.

It’s a vibrant, colorful meal that will brighten any dinner table while supporting your weight loss goals. Let’s dive into the details of this delectable recipe and explore its many benefits!

Why Choose Cod?

Cod is a fantastic fish choice for those looking to maintain a healthy diet. A 3-ounce serving of cod contains about 90 calories and offers around 20 grams of protein.

This lean protein is not only low in calories but also rich in essential nutrients like vitamin B12 and selenium, which are crucial for energy production and immune health.

Incorporating cod into your meals can help support muscle maintenance, making it an excellent option for anyone on a weight loss journey.

The Benefits of Coconut Milk

Coconut milk is another star ingredient in this recipe. While it does contain fat, it’s primarily made up of medium-chain triglycerides (MCTs), which are known to be burned for energy rather than stored as fat.

A cup of coconut milk contains approximately 550 calories, but when used judiciously, it adds richness and creaminess to dishes without overwhelming the calorie count.

Additionally, coconut milk contains essential nutrients like manganese and copper, which are important for overall health.

The Power of Vegetables

The vegetable medley in this dish—featuring eggplant and bell peppers—brings a wealth of nutrients. Eggplants are low in calories, with about 20 calories per 100 grams, and are rich in antioxidants, particularly nasunin, which supports heart health.

Bell peppers are also a nutritional powerhouse, providing vitamin C, vitamin A, and a host of antioxidants. One medium bell pepper has about 24 calories and is an excellent source of fiber, which aids in digestion and helps you feel full.

Ingredients You’ll Need

Ready to whip up this flavorful dish? Here’s what you’ll need for Cod with Coconut-Curry Vegetables:

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Juice of 1 lime

For the Coconut-Curry Vegetables:

  • 1 medium eggplant, diced
  • 2 bell peppers (any color), sliced
  • 1 medium onion, sliced
  • 1 can (13.5 oz) coconut milk
  • 2 tablespoons red curry paste (adjust based on your spice preference)
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • Salt and pepper to taste
  • Fresh cilantro for garnish (optional)

Step-by-Step Preparation

Now that we have our ingredients organized, let’s get cooking! This recipe is simple and can be prepared in about 30-35 minutes.

Step 1: Prepare the Vegetables

  • Preheat Your Oven: Start by preheating your oven to 400°F (200°C). A hot oven will help to roast the vegetables beautifully.
  • Toss the Vegetables: In a large bowl, combine the diced eggplant, sliced bell peppers, and onion. Drizzle with olive oil, and season with salt and pepper. Toss until everything is evenly coated.
  • Roast: Spread the vegetables out on a baking sheet lined with parchment paper. Roast in the oven for about 20 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.

Step 2: Make the Coconut-Curry Sauce

  • Cook the Aromatics: In a large saucepan over medium heat, add a splash of olive oil. Once hot, add the minced garlic and grated ginger. Sauté for about 1-2 minutes until fragrant.
  • Add the Curry Paste: Stir in the red curry paste and cook for another minute to enhance the flavors.
  • Incorporate Coconut Milk: Pour in the coconut milk and stir well. Bring the mixture to a gentle simmer, allowing it to thicken slightly. Season with salt and pepper to taste.

Step 3: Cook the Cod

  • Season the Cod: While the vegetables are roasting and the sauce is simmering, pat the cod fillets dry with a paper towel. Drizzle with olive oil, lime juice, and season with salt and pepper.
  • Sear the Cod: In a separate skillet over medium-high heat, add a bit of olive oil. Once hot, add the cod fillets. Cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

Step 4: Combine and Serve

  • Plate the Dish: On each plate, place a generous serving of the roasted coconut-curry vegetables. Top with a cod fillet.
  • Garnish: Drizzle any remaining coconut-curry sauce over the top and garnish with fresh cilantro if desired.
  • Enjoy: Dig in and savor the wonderful combination of flavors and textures!

Nutritional Breakdown

This dish is not only delicious but also nutritionally balanced. Here’s a rough breakdown of the nutrition per serving (one cod fillet with coconut-curry vegetables):

  • Calories: Approximately 450
  • Protein: 30g
  • Fat: 25g
  • Carbohydrates: 30g
  • Fiber: 8g

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 Veggies: Feel free to add other vegetables like zucchini, carrots, or broccoli to the roasting pan for added nutrition and variety.
  • Adjust the Spice Level: If you prefer a milder flavor, reduce the amount of curry paste. Conversely, feel free to add more if you like it spicy!
  • Meal Prep Friendly: This dish holds up well in the refrigerator, making it a great option for meal prep. Store the cod and vegetables separately to maintain freshness.

The Health Benefits of This Dish

Incorporating Cod with Coconut-Curry Vegetables into your diet offers numerous health benefits:

  • Weight Loss Support: With a 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 omega-3s from the cod and the healthy fats from coconut milk and olive oil 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.
  • Satisfying and Flavorful: The combination of flaky cod and aromatic vegetables makes this dish enjoyable and satisfying, ensuring you won’t feel deprived while eating healthy.

A Culinary Journey Awaits

Healthy eating can be a delicious journey filled with vibrant flavors and satisfying meals. Cod with Coconut-Curry Vegetables is a fantastic example of how you can enjoy a nutritious dish that doesn’t skimp on taste.

With its colorful ingredients and enticing aroma, this recipe will surely become a favorite in your kitchen.

So gather your ingredients, embrace the cooking process, and treat yourself to this delightful meal. Your taste buds and your body will thank you!