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Cod Topped with A Cool Cucumber-mint Raita and Served with Basmati Rice Weight Loss Recipe

Last Updated on December 16, 2024 by Arif Chowdhury

When it comes to healthy eating, finding the right balance between flavor and nutrition can sometimes feel like a challenge.

However, one dish that beautifully combines these elements is Cod with Cucumber-Mint Raita. This delightful recipe not only tantalizes your taste buds but also supports your weight loss journey.

With its refreshing cucumber-mint sauce and fluffy basmati rice, it’s a meal you’ll want to make again and again.

The Nutritional Power of Cod

Before diving into the recipe, let’s take a moment to appreciate the star ingredient: cod. This lean fish is not only low in calories but also packed with protein, making it an excellent choice for those looking to shed some pounds.

In fact, a 3-ounce serving of cod contains approximately 70 calories and 16 grams of protein, while being low in fat.

Why Choose Cod?

  • Lean Protein: Protein is essential for muscle repair and growth. It also keeps you feeling full longer, which can help curb unnecessary snacking.
  • Rich in Nutrients: Cod is a great source of vitamins B6 and B12, as well as omega-3 fatty acids, which contribute to heart health.
  • Versatile Ingredient: Cod can be prepared in various ways, from grilling to baking, making it a fantastic addition to any meal plan.

The Cool Factor: Cucumber-Mint Raita

Raita is a traditional Indian condiment that adds a burst of flavor and freshness to any dish. Our cucumber-mint raita not only complements the cod perfectly but also enhances its nutritional profile.

Cucumber is low in calories—about 16 calories per cup—yet high in water content, which helps keep you hydrated. Mint, on the other hand, provides a refreshing flavor and contains antioxidants that can boost your health.

Benefits of Cucumber-Mint Raita

  • Hydration: With its high water content, cucumber helps keep you hydrated, especially in warmer months.
  • Digestive Aid: Mint is known to soothe the stomach and aid digestion, making it a great addition to any meal.
  • Low-Calorie: This raita is light and can be enjoyed guilt-free, making it perfect for weight loss.

Recipe: Cod with Cucumber-Mint Raita

Now, let’s get to the delicious part! Here’s a step-by-step recipe for creating a satisfying and healthy Cod with Cucumber-Mint Raita served with fluffy basmati rice.

Ingredients

For the Cod:

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

For the Cucumber-Mint Raita:

  • 1 cup plain Greek yogurt
  • 1 medium cucumber, finely diced
  • 1/4 cup fresh mint leaves, chopped
  • 1 clove garlic, minced (optional)
  • Salt to taste
  • Juice of 1/2 lemon

For the Basmati Rice:

  • 1 cup basmati rice
  • 2 cups water
  • Salt to taste

Instructions

Step 1: Prepare the Basmati Rice

  • Rinse the basmati rice under cold water until the water runs clear. This removes excess starch and helps achieve fluffy rice.
  • In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice and a pinch of salt. Stir once, then reduce heat to low and cover.
  • Cook for about 15-20 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes.

Step 2: Make the Cucumber-Mint Raita

  • In a mixing bowl, combine the Greek yogurt, diced cucumber, chopped mint leaves, minced garlic (if using), salt, and lemon juice.
  • Stir until well mixed. Adjust the salt and lemon juice according to your taste preferences. Set aside in the refrigerator to chill while you prepare the cod.

Step 3: Cook the Cod

  • Preheat your oven to 400°F (200°C).
  • On a baking sheet, place the cod fillets. Drizzle with olive oil and season with garlic powder, paprika, salt, and pepper. Squeeze lemon juice over the fillets.
  • Bake for 12-15 minutes, or until the fish flakes easily with a fork and is opaque.

Step 4: Assemble Your Dish

  • Fluff the basmati rice with a fork and serve it on plates.
  • Place a cod fillet on each bed of rice.
  • Generously top the fish with the cucumber-mint raita.
  • Garnish with fresh parsley if desired.

Enjoy Your Meal!

This dish is not just a feast for the eyes but also for the palate. The flaky cod paired with the cool and creamy raita, all on a bed of fluffy rice, makes for a comforting yet healthy meal.

Tips for Making the Most of Your Meal

  • Customize Your Raita: Feel free to add other ingredients to your raita, such as diced tomatoes or a sprinkle of cumin for added flavor.
  • Pair with Vegetables: Adding a side of steamed or roasted vegetables can enhance the meal’s nutritional value and add color to your plate.
  • Make it Ahead: You can prepare the raita a day in advance for a quick meal prep option. Just store it in an airtight container in the fridge.

The Takeaway

Embarking on a weight loss journey doesn’t mean you have to sacrifice flavor. Cod with Cucumber-Mint Raita is a perfect example of how delicious food can also be healthy.

With its rich flavors and refreshing components, this dish will surely become a staple in your kitchen. Plus, the nutritional benefits of cod, cucumber, and mint make it a smart choice for any meal.

A Quick Recap

  • Nutritional Benefits: Cod is low in calories and high in protein, while cucumber and mint add freshness and aid digestion.
  • Easy to Prepare: This dish can be made in under 30 minutes, perfect for busy weeknights.
  • Flavorful & Satisfying: The combination of flavors will keep you coming back for more.

Give this recipe a try, and enjoy the delightful fusion of flavors while taking a step toward a healthier you!