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Cod Topped with A Refreshing Cucumber and Dill Yogurt Sauce Weight Loss Recipe

Last Updated on December 11, 2024 by Arif Chowdhury

When you think of a light and healthy meal that satisfies your cravings without weighing you down, Cod with Cucumber-Yogurt Sauce should be at the top of your list.

This refreshing dish features flaky cod fillets topped with a cool and tangy cucumber-dill yogurt sauce—perfect for a weight loss-friendly meal that feels like a treat.

Whether you’re looking for a quick weeknight dinner or a fresh option for meal prepping, this recipe has everything you need: lean protein, vibrant flavors, and plenty of nutritional benefits.

But why is this dish so ideal for weight loss?

Let’s dive into the health benefits of cod and yogurt, and explore how this combination can help you stay on track with your goals while keeping your taste buds happy.

Why Cod with Cucumber-Yogurt Sauce Works for Weight Loss

1. Lean Protein from Cod

Cod is a fantastic choice when you’re focusing on weight loss because it’s a low-calorie, high-protein food.

A 4-ounce serving of cod contains just 90 calories and packs around 20 grams of protein. Protein is known for its ability to help with muscle repair and growth, as well as promoting a feeling of fullness after eating.

A high-protein diet can increase satiety, which helps reduce overall calorie intake, making it easier to stick to a healthy eating plan.

In fact, studies have shown that increasing protein intake can help you lose weight by reducing your appetite and boosting metabolism.

According to one study published in the American Journal of Clinical Nutrition, increasing protein intake can raise your metabolism by as much as 100 calories a day, which can add up over time.

2. The Power of Greek Yogurt

Greek yogurt is not only delicious but also a fantastic source of protein and probiotics, making it a great addition to any weight loss meal. One serving (about 6 ounces) of plain, non-fat Greek yogurt provides around 15 grams of protein and only about 100 calories.

The high protein content of yogurt helps support your body’s muscle-building process while keeping you feeling full for longer periods.

The probiotics found in Greek yogurt can help promote a healthy gut microbiome, which is crucial for digestion and overall well-being. A healthy gut has also been linked to better weight management, making this yogurt sauce a perfect complement to the cod.

3. Hydrating and Refreshing Cucumber

Cucumbers are composed of about 95% water, which makes them a highly hydrating, low-calorie vegetable that can help you stay full without adding unnecessary calories.

Just one medium cucumber has only 45 calories but provides plenty of hydration, fiber, and vitamins, especially vitamin K, which supports bone health.

Adding cucumber to this dish not only gives it a refreshing crunch but also provides a dose of antioxidants. This is key for combating oxidative stress in the body and supporting overall health, especially as you work toward your weight loss goals.

4. Herbs and Spices for Added Flavor without Calories

The inclusion of fresh dill and garlic in the cucumber-yogurt sauce is a win for flavor and health. Dill adds a burst of flavor with zero calories and is also high in antioxidants.

Garlic, a natural anti-inflammatory, has been shown to aid in digestion and may even help with weight loss. Research suggests that garlic might boost the fat-burning process and help with metabolism.

Recipe: Cod with Cucumber-Yogurt Sauce

Now that we’ve covered the health benefits, it’s time to get cooking! This Cod with Cucumber-Yogurt Sauce recipe is not only nutritious but also incredibly simple to prepare, making it perfect for busy nights or a healthy meal prep option.

Ingredients

Serves 2

For the Cod:

  • 2 cod fillets (about 5-6 ounces each)
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and black pepper, to taste
  • 1 lemon, cut into wedges

For the Cucumber-Yogurt Sauce:

  • ½ cucumber, finely diced
  • ½ cup plain non-fat Greek yogurt
  • 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
  • 1 garlic clove, minced
  • 1 tablespoon fresh lemon juice
  • Salt and pepper, to taste

Instructions

1. Prepare the Cucumber-Yogurt Sauce

  • In a small bowl, combine the diced cucumber, Greek yogurt, fresh dill, minced garlic, and lemon juice.
  • Stir until the mixture is smooth and well-combined.
  • Season with salt and pepper to taste. You can add a pinch of extra dill for an added boost of flavor.
  • Cover the bowl and refrigerate while you prepare the cod. This allows the flavors to meld and gives the sauce time to chill, making it even more refreshing.

2. Cook the Cod

  • Heat olive oil in a non-stick skillet over medium-high heat.
  • Season the cod fillets with salt, pepper, and dried oregano on both sides.
  • Once the skillet is hot, place the cod fillets in the pan. Cook for about 3-4 minutes per side, or until the fish is golden and flakes easily with a fork.
  • Once the cod is cooked, remove the fillets from the skillet and squeeze fresh lemon juice over the top.

3. Assemble the Dish

  • Plate the cod fillets and top with a generous spoonful of the cucumber-yogurt sauce.
  • Serve with a lemon wedge on the side for an extra burst of citrus if desired.

Nutritional Information (Per Serving)

  • Calories: 270
  • Protein: 34 grams
  • Fat: 9 grams (healthy fats from olive oil)
  • Carbohydrates: 8 grams
  • Fiber: 1 gram

This dish is not only low in calories but high in protein, which is perfect for anyone looking to maintain or build muscle while losing weight.

Health Benefits of Cod with Cucumber-Yogurt Sauce

1. Supports Weight Loss

The combination of lean protein from cod, probiotics from Greek yogurt, and fiber from cucumber makes this dish an excellent choice for weight loss.

Protein and fiber both play a significant role in helping you feel full longer, while the low-calorie nature of the meal keeps you in a calorie deficit, which is key for weight loss.

2. Promotes Digestive Health

Greek yogurt and cucumber are both excellent for gut health. Probiotics in yogurt support a healthy gut microbiome, which is essential for digestion and overall well-being.

Plus, the water content in cucumbers aids in hydration, supporting digestive processes.

3. Boosts Immunity

The garlic in the yogurt sauce offers antioxidant and anti-inflammatory benefits, which help support the immune system. Garlic has been shown to reduce the severity of colds and may help lower the risk of chronic diseases.

Why This Dish Is Perfect for Your Weight Loss Journey

1. It’s Low in Calories but Filling

Cod with Cucumber-Yogurt Sauce provides a delicious, nutrient-packed meal that is light on calories. The protein and fiber content in the dish help you feel full without going overboard on your calorie count.

This makes it perfect for anyone trying to shed a few pounds while still enjoying a satisfying, flavorful meal.

2. Quick and Easy to Prepare

This recipe comes together in under 30 minutes, making it ideal for busy evenings when you want something healthy without spending too much time in the kitchen.

3. Versatile and Refreshing

The cool and creamy yogurt sauce pairs perfectly with the mild, flaky cod. Plus, it’s a versatile meal that works well with various side dishes, like roasted vegetables, quinoa, or a green salad.

Conclusion

Cod with Cucumber-Yogurt Sauce is the perfect dish for anyone looking to eat healthily without compromising on flavor. It’s packed with protein, healthy fats, and probiotics—ideal for supporting weight loss, digestion, and overall well-being.

This dish is not only simple to make but also incredibly refreshing, making it the perfect option for a satisfying and nourishing meal.

Whether you’re looking to lose weight or just want a delicious, light meal, this recipe has you covered.