Tandoori-Style Roasted Cod
Our dietitians' favourite
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.
- Prep: 10 min
- Cooking: 15 min - 18 min
- Refrigeration: 1 h - 4 h
Ingredients
- 1 tbsp (15 mL) whole cumin seed
- 1 tbsp (15 mL) whole coriander seed
- 2 tbsp (30 mL) sweet paprika
- 1 tbsp (15 mL) granulated sugar
- 1/2 tsp (2 mL) coarse sea salt
- 1 tsp (5 mL) ground black pepper
- 1/2 tsp (2 mL) ground turmeric
- 1/4 tsp (1 mL) ground cinnamon
- 1/4 tsp (1 mL) cayenne pepper (optional)
- 1 cup (250 mL) 6% plain yogurt
- 1 clove garlic minced
- 2 tsp (10 mL) finely grated fresh ginger
- saffron
- Four 3 1/2 oz (100 g) pieces fresh or frozen thawed cod
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Preparation
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.
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Nutritional information
Per serving| Energy: | 155 Calories |
| Protein: | 21 g |
| Carbohydrate: | 10 g |
| Fat: | 4 g |
| Fibre: | 2.2 g |
| Sodium: | 669 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 12 % / 127 mg |
| Magnesium: | 23 % |
| Phosphorus: | 26 % |
| Selenium: | 70 % |
| Vitamin B12: | 57 % |
