Last Updated on December 6, 2024 by Arif Chowdhury
Are you searching for a meal that’s as light as it is satisfying? Cod with Grapefruit-Fennel Salad is a delightful dish that perfectly balances the flaky texture of grilled cod with the refreshing crunch of a citrusy salad.
Not only does this recipe burst with flavors, but it also aligns beautifully with weight loss goals. Packed with nutrients and low in calories, this dish is ideal for warm evenings or when you simply want something healthy and delicious.
Let’s explore the benefits of the ingredients, how to make this dish, and why it’s a must-try!
The Health Benefits of Cod, Grapefruit, and Fennel
Before diving into the recipe, let’s take a closer look at the star ingredients: cod, grapefruit, and fennel. Each component not only adds unique flavors but also provides significant health benefits.
Cod: A Lean Protein Source
Cod is a favored fish for many reasons, and its nutritional profile is at the top of the list. A 3-ounce serving of cod offers approximately 20 grams of protein while being low in calories—around 90 calories per serving.
This makes cod an excellent choice for those looking to maintain muscle mass while shedding extra pounds.
Furthermore, cod is rich in essential nutrients, including vitamin B12 and selenium, both of which play vital roles in energy metabolism and immune function.
Grapefruit: A Tart and Tangy Delight
Grapefruit isn’t just a tasty addition to your meal; it’s also a health superstar! One medium grapefruit contains approximately 80 calories, along with a hefty dose of vitamin C—about 120% of your daily recommended intake.
Vitamin C is crucial for a healthy immune system and skin. Grapefruit is also rich in antioxidants and dietary fiber, which can aid digestion and promote a feeling of fullness, making it a wonderful ally in weight loss.
Fennel: Crunchy and Flavorful
Fennel adds a unique flavor profile to this dish, with its mild anise taste and crunchy texture. A cup of raw fennel contains about 27 calories and is a good source of dietary fiber, potassium, and vitamin C.
The fiber in fennel helps support digestive health, while potassium plays a role in heart health and regulating blood pressure. Plus, fennel is known for its anti-inflammatory properties, making it a healthful addition to your diet.
Ingredients You’ll Need
To create this delightful Cod with Grapefruit-Fennel Salad, gather the following 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 smoked paprika
- Juice of 1 lemon
For the Grapefruit-Fennel Salad:
- 2 medium grapefruits, segmented
- 1 medium bulb of fennel, thinly sliced (reserve some fronds for garnish)
- 2 cups arugula (or mixed greens)
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper (to taste)
Step-by-Step Recipe
Now that you have everything you need, let’s dive into making this delicious dish!
Step 1: Prepare the Salad
- Segment the Grapefruit: Start by cutting the top and bottom off each grapefruit. Stand the grapefruit on one end and slice off the peel and pith, following the curve of the fruit. Once peeled, cut between the membranes to release the segments. Set aside in a bowl.
- Slice the Fennel: Thinly slice the fennel bulb using a sharp knife or mandoline. If you have fennel fronds, chop some and set them aside for garnish.
- Combine Ingredients: In a large bowl, combine the grapefruit segments, sliced fennel, and arugula.
- Dress the Salad: In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper. Drizzle the dressing over the salad and toss gently to combine.
Step 2: Prepare the Cod
- Season the Cod: Pat the cod fillets dry with paper towels. Season both sides with salt, pepper, garlic powder, and smoked paprika. Drizzle with lemon juice and let it marinate for about 10 minutes.
- Preheat the Grill: If using an outdoor grill, preheat it to medium-high heat. If using an indoor grill pan, heat it over medium heat and lightly grease it with olive oil.
- Grill the Cod: Place the cod fillets on the grill. Grill for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Step 3: Serve the Dish
- Plate the Salad: Divide the grapefruit-fennel salad among four plates.
- Top with Cod: Place a grilled cod fillet on top of each salad.
- Garnish: Sprinkle with reserved fennel fronds for a touch of elegance and extra flavor.
- Enjoy: Serve immediately and enjoy this refreshing, flavorful meal!
Nutritional Information
This dish is not only delicious but also nutritious. Here’s a rough breakdown for one serving (one cod fillet with a generous portion of salad):
- Calories: 350
- Protein: 25g
- Carbohydrates: 30g
- Fiber: 5g
- Fat: 15g
With a healthy balance of protein, fiber, and essential nutrients, this meal is perfect for those looking to maintain a healthy diet while enjoying great flavors.
Tips for Making the Best Cod with Grapefruit-Fennel Salad
- Choose Fresh Ingredients: Freshness matters! Look for bright, vibrant grapefruits and firm fennel bulbs. Fresh arugula or greens will enhance the overall taste of the salad.
- Experiment with Flavors: Feel free to add additional herbs or spices to the cod. Fresh dill or parsley can add a bright flavor to the dish.
- Make it Ahead: You can prepare the salad in advance and store it in the refrigerator. Just add the dressing right before serving to keep the greens fresh.
- Pair with Other Proteins: If cod isn’t your favorite, this salad pairs beautifully with other proteins too. Try it with grilled chicken or shrimp for a delightful twist.
- Adjust the Dressing: Feel free to adjust the acidity of the dressing to your taste. Add more vinegar for a tangier flavor or a bit of honey for sweetness.
Conclusion
Cod with Grapefruit-Fennel Salad is a refreshing, nutritious dish that is perfect for anyone looking to enjoy a light yet satisfying meal.
With its combination of flaky cod and a zesty salad, this recipe not only tastes fantastic but also supports your weight loss efforts. Whether you’re hosting a dinner party or simply enjoying a weeknight meal, this dish is sure to impress.
So why wait? Gather your ingredients and experience this vibrant, healthful recipe today!