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Cod with A Glossy, Sticky Sweet Chili Glaze and Mango – A Quick Home-made Weight Loss Recipe

Last Updated on December 12, 2024 by Arif Chowdhury

If you’re on a mission to eat healthier without sacrificing flavor, then you’re in for a treat! Today, we’re diving into a delightful culinary creation that combines the tender flakiness of cod with the tropical sweetness of mango and a glossy, sticky sweet chili glaze.

This dish is not only mouthwatering but also supports your weight loss goals—what’s not to love?

Let’s explore this vibrant recipe that’s as nutritious as it is scrumptious.

The Marvelous Cod: A Lean Protein Powerhouse

Cod is often celebrated as a superfood, and for good reason. This fish is a lean source of protein that can help you feel satisfied while keeping your calorie intake in check.

A 3.5-ounce serving of cooked cod contains about 90 calories and provides around 20 grams of protein.

That’s a great protein-to-calorie ratio, making it a fantastic choice for anyone looking to lose weight while still enjoying their meals.

Nutritional Benefits of Cod

  • Low in Fat: Cod is very low in fat, making it a heart-healthy option. It contains only about 1 gram of fat per serving.
  • Rich in Vitamins: Cod is an excellent source of Vitamin B12, which is essential for energy production, and selenium, an important antioxidant.
  • Versatile and Easy to Cook: Cod can be prepared in numerous ways—baked, grilled, or sautéed—making it a versatile choice for meal prep.

The Sweetness of Mango: A Nutrient-Rich Fruit

Mango isn’t just a delicious tropical fruit; it’s also packed with vitamins and minerals. One medium mango contains about 150 calories and is loaded with Vitamin C, Vitamin A, and fiber. Did you know that mangoes are one of the most consumed fruits globally?

In fact, the Food and Agriculture Organization (FAO) reports that over 40 million tons of mangoes are produced annually!

Health Benefits of Mango

  • High in Antioxidants: Mangoes are rich in antioxidants, which help fight inflammation and protect your cells from damage.
  • Boosts Immunity: The high Vitamin C content in mangoes can help boost your immune system, keeping you healthy.
  • Digestive Health: The fiber in mangoes aids digestion and can help you feel fuller for longer.

The Sweet Chili Glaze: A Flavor Bomb

Now let’s talk about the sweet chili glaze that brings everything together. This glaze is a delightful balance of sweetness and a hint of heat, making it the perfect complement to the mild flavor of cod and the sweetness of mango.

Sweet chili sauce is typically made from chili peppers, sugar, vinegar, and garlic, providing a burst of flavor without overwhelming the dish.

Why Sweet Chili Sauce?

  • Low-Calorie Flavor: Many sweet chili sauces contain around 40 calories per tablespoon, making it a flavorful addition without adding too many calories.
  • Versatile Use: It can be used in marinades, dips, or glazes, allowing you to get creative in the kitchen.
  • Quick Preparation: Using a pre-made sweet chili sauce saves time, making weeknight dinners a breeze.

Recipe: Cod with Mango and Sweet Chili Glaze

Ready to create this delectable dish? Here’s a step-by-step guide to making Cod with Mango and Sweet Chili Glaze. This recipe is simple, quick, and perfect for busy weeknights or special occasions.

Ingredients

For the Cod:

  • 4 cod fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika (optional)

For the Sweet Chili Glaze:

  • 1/3 cup sweet chili sauce
  • 1 tablespoon soy sauce (low sodium preferred)
  • 1 tablespoon fresh lime juice
  • 1 teaspoon grated ginger
  • 1 clove garlic, minced

For the Mango Salsa:

  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Sweet Chili Glaze

In a small bowl, whisk together the sweet chili sauce, soy sauce, lime juice, grated ginger, and minced garlic until well combined. Set aside.

Step 2: Prepare the Mango Salsa

In another bowl, combine the diced mango, red onion, cilantro, lime juice, salt, and pepper. Toss gently and set aside to allow the flavors to meld.

Step 3: Cook the Cod

  • Preheat your oven to 400°F (200°C).
  • Line a baking sheet with parchment paper and place the cod fillets on it.
  • Drizzle olive oil over the fillets and season with salt, pepper, garlic powder, and paprika (if using).
  • Brush the sweet chili glaze over the top of each fillet, reserving some for later.
  • Bake the cod for 12-15 minutes, or until it flakes easily with a fork. The cooking time may vary based on the thickness of the fillets.

Step 4: Assemble and Serve

  • Once the cod is cooked, remove it from the oven and brush on any reserved sweet chili glaze.
  • Plate the cod and top each fillet with a generous spoonful of mango salsa.
  • Serve with a side of steamed vegetables or brown rice for a complete meal.

Enjoying Your Meal

This Cod with Mango and Sweet Chili Glaze is not just a feast for the eyes; it’s a burst of flavors that hits all the right notes. The sweetness of the mango perfectly balances the savory glaze, making each bite a delightful experience.

The Health Stats Behind Your Meal

Eating well can be enjoyable and satisfying. The combination of cod, mango, and sweet chili glaze creates a meal that’s not only delicious but also aligns with your weight loss goals.

Did you know that research shows people who eat fish regularly tend to have lower body fat percentages? Incorporating fish like cod into your diet can help you feel full and reduce cravings for unhealthy snacks.

Moreover, the fiber from mangoes aids digestion and contributes to a feeling of fullness. According to a study published in the Journal of Nutrition, increasing your fiber intake can lead to better weight management and improved overall health.

Tips for Customizing Your Dish

While this recipe is fantastic as is, don’t hesitate to tailor it to your preferences! Here are a few ideas to make it your own:

  • Add Spice: If you enjoy a bit of heat, consider adding sliced jalapeños or a dash of sriracha to the mango salsa.
  • Different Fruits: Try swapping mango for pineapple or kiwi for a unique twist on flavors.
  • Grill Instead of Bake: For a smoky flavor, grill the cod fillets instead of baking them. This will also give you those lovely grill marks!

A Flavorful Path to Healthy Eating

Cooking healthy meals doesn’t have to be a chore, and the Cod, Mango, and Sweet Chili Glaze recipe is proof of that. With its vibrant colors, mouthwatering flavors, and nutritional benefits, this dish is sure to become a staple in your kitchen.

So, gather your ingredients, channel your inner chef, and enjoy a meal that makes weight loss not just a goal, but a delicious journey!