Tandoori-Style Roasted Cod
By Anna Olson
This recipe from Anna Olson is perfect for busy people on the go. Yogurt holds the Indian spices and lends a citrus tang that suits the fish. Try it with our Cucumber Raita.
- Course Main Dishes
- Prep. Time 10 mins
- Cooking Time 15 - 18 mins
- Refrigeration Time 1 - 4 hrs
- Yields 4 servings
Preparation
What You Need
Instructions
In small heavy skillet, toast cumin and coriander seeds over medium heat, stirring, until fragrant and slightly darkened, about 3 minutes. Set aside and let cool. Transfer to spice grinder or clean coffee grinder and grind. In a small bowl, combine ground cumin and coriander, paprika, sugar, salt, pepper, turmeric, cinnamon, and cayenne (if using). In a medium bowl, combine yogurt with the spice blend and stir in garlic, ginger and saffron.
Pat cod pieces dry; place in a lightly buttered 13 x 9-inch (3 L) glass baking dish. Divide yogurt mixture over each cod piece and spread to coat. Refrigerate for at least 1 hour or up to 4 hours.
Preheat oven to 425°F (220°C). Bake uncovered, for 12 to 15 minutes, or until fish flakes easily when touched with a fork.
Tips
Pat frozen thawed fish pieces with paper towels to remove any excess moisture.
View the comments for this recipe and share one of your own!2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
Nutritional Info
Per serving
Energy: 155 CaloriesProtein: 21 g
Carbohydrate: 10 g
Fat: 4 g
Fibre: 2.2 g
Sodium: 669 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
12 %
/
127
mg
Selenium:
70 %
Vitamin B12:
57 %
Phosphorus:
26 %
Magnesium:
23 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
Be the first to leave a comment.
Add a comment
