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Cod Topped with A Fresh Mango, Lime and Chili Salsa – A Flavorful Weight Loss Recipe

Last Updated on December 4, 2024 by Arif Chowdhury

If you’re looking for a dish that combines vibrant flavors with health benefits, you’ve landed in the right place!

Cod and Zesty Mango Salsa is not just a meal; it’s an experience that brings together flaky, tender cod topped with a fresh, zesty salsa made from ripe mangoes, lime juice, and a hint of chili. This dish is perfect for anyone aiming to enjoy delicious food while keeping their waistline in check.

In this article, we’ll explore the nutritional benefits of cod and mango, provide a step-by-step recipe, and share tips to make your cooking experience enjoyable and rewarding.

Let’s dive into the delightful world of cod and mango salsa!

The Nutritional Benefits of Cod

Cod is a fantastic source of lean protein, making it an ideal choice for those on a weight loss journey.

A typical 3-ounce serving of cod contains approximately 70 calories and 15 grams of protein, helping you feel full and satisfied without excessive calories.

Statistical Insight: According to the American Heart Association, consuming fish like cod at least twice a week can support heart health. Cod is also rich in vitamins and minerals, including vitamin B12, phosphorus, and selenium, which are essential for various bodily functions.

Additionally, cod has low levels of saturated fat, which makes it a heart-healthy protein option.

The Marvelous Mango

Mangoes are not only delicious but also packed with nutrients. They are rich in vitamins A and C, antioxidants, and dietary fiber. One medium mango contains about 200 calories, but it also provides a hefty dose of nutrients.

Health Benefits: The antioxidants in mangoes, such as quercetin and mangiferin, have anti-inflammatory properties. The fiber content aids digestion and helps regulate blood sugar levels, making mangoes an excellent addition to a balanced diet.

Statistical Insight: A study published in the Journal of Nutrition found that eating mango regularly can contribute to improved gut health and a lower risk of chronic diseases.

The Zesty Salsa

The combination of mango, lime, and chili makes for a salsa that’s not just refreshing but also bursting with flavor.

The acidity from the lime complements the sweetness of the mango, while the chili adds a delightful kick.

Ingredients

For the Cod:

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

For the Zesty Mango Salsa:

  • 2 ripe mangoes, diced
  • 1 small red onion, finely chopped
  • 1 jalapeño, seed removed and diced (adjust to taste)
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • Salt to taste

Instructions

Step 1: Prepare the Zesty Mango Salsa

  • Combine Ingredients: In a mixing bowl, combine the diced mangoes, chopped red onion, diced jalapeño, and chopped cilantro.
  • Add Lime Juice: Squeeze the juice of two limes over the mixture and stir until everything is well combined.
  • Season: Add salt to taste. Adjust the lime and salt according to your preference. Let the salsa sit for about 15-30 minutes to allow the flavors to meld. This can be done ahead of time, making the dish even more convenient.

Step 2: Cook the Cod

  • Preheat the Oven: Preheat your oven to 400°F (200°C). This temperature is perfect for baking cod, ensuring it cooks evenly and retains moisture.
  • Prepare the Cod: Pat the cod fillets dry with paper towels. Drizzle with olive oil and season with salt, pepper, and garlic powder.
  • Bake the Cod: Place the seasoned cod on a baking sheet lined with parchment paper. Bake in the preheated oven for about 12-15 minutes, or until the fish flakes easily with a fork.
  • Add Lime Juice: Once cooked, drizzle fresh lime juice over the cod for an extra burst of flavor.

Step 3: Assemble the Dish

  • Plate the Cod: On each plate, place a cod fillet.
  • Top with Salsa: Generously spoon the zesty mango salsa over the top of each fillet.
  • Garnish and Serve: If desired, garnish with additional cilantro or lime wedges. Serve immediately and enjoy the fresh flavors!

Tips for Perfecting Your Dish

  • Choosing the Right Cod: Look for fresh, sustainably sourced cod. If using frozen cod, make sure to thaw it properly and pat it dry before cooking to achieve the best texture.
  • Mango Ripeness: Ensure your mangoes are ripe for the best flavor. A ripe mango should feel slightly soft when gently squeezed and have a fragrant aroma.
  • Spice Levels: Adjust the amount of jalapeño in the salsa based on your heat preference. Removing the seeds will significantly reduce the heat.

Nutritional Overview

This Cod and Zesty Mango Salsa recipe is not just a feast for the senses but also a healthy choice.

With lean protein from the cod, vitamins and fiber from the mango, and the added benefits of lime and cilantro, you’re serving up a well-rounded meal that supports your weight loss goals.

Statistical Insight: Research published in Nutrients indicates that meals rich in protein and vitamins can enhance satiety and promote overall health, making dishes like this one perfect for a balanced diet.

Bottom Line

Creating a meal that’s both healthy and bursting with flavor can be a delightful experience. Cod and Zesty Mango Salsa not only tantalizes your taste buds but also provides a nutritious option for anyone looking to enjoy a satisfying meal without the guilt.

So, gather your ingredients and give this recipe a try! You’ll be amazed at how simple ingredients can come together to create something truly special.

Enjoy every bite and celebrate the delicious journey of healthy eating!