🍜 Thai · Salad · Easy difficulty · Pescatarian
Lean Thai Cod Power Salad Bowl
A weight loss power salad bowl with cod, lemongrass, ginger and chilli, Thai flavours and no gluten.
- Prep time
- 15 min
- Cook time
- 5 min
- Total time
- 20 min
- Servings
- 4
- Calories
- 304 kcal
- Protein
- 34 g
- Carbs
- 15 g
- Fat
- 12 g
- Course
- Salad
About this Thai salad
Lean Thai Cod Power Salad Bowl is a Thai salad built around cod or other white fish fillets. It takes about 20 min from start to finish, 15 minutes of prep and 5 minutes of cooking, and serves 4.
Cooking method: salad. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.
Good for: weight loss, under 25 minutes, high protein, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g cod or other white fish fillets
- 4 cups mixed greens
- 1 avocado, sliced
- 1 cup red pepper, chopped
- 1 cucumber, sliced
- Seasoning: lemongrass, ginger and chilli
- Sauce: 1 tbsp fish sauce (or tamari) and 1 tbsp lime juice
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Season the cod with lemongrass, ginger and chilli.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 2. Cook the cod for 6 minutes until done; cool slightly.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 3. Whisk the sauce (1 tbsp fish sauce (or tamari) and 1 tbsp lime juice) into a dressing.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 4. Arrange greens, cucumber and vegetables in bowls.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 5. Top with the cod and avocado.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 6. Drizzle with dressing and finish with Thai basil and lime wedges.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Fill half the plate with vegetables - volume without the calories.
Equipment you will need
- Large bowl
- Whisk
- Salad tongs
Nutrition per serving
Estimated per serving: 304 kcal, 34 g protein, 15 g carbohydrate and 12 g fat. Roughly 45% of the energy comes from protein, 20% from carbohydrate and 36% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Lean Thai Cod Power Salad Bowl
Substitutions and variations
- Dress just before serving so the leaves stay crisp.
- Swap the base for quinoa, bulgur or roasted potatoes to change the character of the dish.
- Add chickpeas, eggs or grilled fish to turn it into a full meal.
Frequently asked questions about Lean Thai Cod Power Salad Bowl
How long does Lean Thai Cod Power Salad Bowl take to make?
It takes about 20 min in total: 15 minutes of prep and 5 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 304 kcal, with 34 g protein, 15 g carbohydrate and 12 g fat. These are estimates for the recipe's 4 servings.
Is Lean Thai Cod Power Salad Bowl gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Lean Thai Cod Power Salad Bowl ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.