Spicy Baked Cod Fillets

4.3
(23)

Cod fillets are marinated in a blend of yogurt and spices then oven baked. This is a rich Indian delicacy that will definitely win your hearts. Serve with basmati rice biryani (spicy Indian rice) or plain white rice and lemon and lentil soup.

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Prep Time:
10 mins
Cook Time:
40 mins
Additional Time:
1 hrs
Total Time:
1 hrs 50 mins
Servings:
5
Yield:
5 servings

Ingredients

For marinade:

  • 2 tablespoons plain non-fat yogurt

  • 1 teaspoon ginger-garlic paste

  • 2 tablespoons tandoori masala paste

  • 2 teaspoons canned pureed tomatoes

  • 1 teaspoon soy sauce

  • 1 teaspoon white vinegar

  • 5 tablespoons lemon juice

  • 1 egg, beaten

  • 2 ½ tablespoons cayenne pepper, or amount to taste

  • 2 tablespoons ground coriander

  • 2 tablespoons ground cumin

  • 1 teaspoon ground turmeric

  • ½ teaspoon salt, or to taste

  • ½ teaspoon fresh-ground black pepper

  • 5 (6 ounce) cod fillets, rinsed and dried with paper towels

  • 2 teaspoons butter

  • 2 tablespoons olive oil

  • 2 teaspoons chopped fresh cilantro, for garnish

  • 1 lemon, cut into wedges

  • ½ red onion, thinly sliced

Directions

  1. Mix together in a large bowl the yogurt, ginger-garlic paste, tandoori paste, tomato puree, soy sauce, vinegar, lemon juice, egg, cayenne pepper (adjust amount to suit your taste), coriander, cumin, turmeric, salt and pepper. Place the fish fillets into the marinade and turn to coat each side. Cover bowl with plastic film and refrigerate for an hour.

  2. Preheat oven to 400 degrees F (200 degrees C). Use one teaspoon each of the butter and olive oil to coat a shallow baking dish large enough to accommodate the fish in a single layer.

  3. Remove fish from marinade and place in baking dish. Drizzle with remaining olive oil and dot with the remaining butter. Bake in preheated over until golden brown on top, about 30 to 40 minutes.

  4. Place fish on warm serving platter and garnish with cilantro, lemon wedges, and onions.

Editor's Note

Tandoori masala paste can be purchased in any Indian market.

Nutrition Facts (per serving)

274 Calories
11g Fat
11g Carbs
34g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 274
% Daily Value *
Total Fat 11g 14%
Saturated Fat 3g 13%
Cholesterol 104mg 35%
Sodium 729mg 32%
Total Carbohydrate 11g 4%
Dietary Fiber 4g 14%
Total Sugars 3g
Protein 34g
Vitamin C 32mg 159%
Calcium 93mg 7%
Iron 3mg 17%
Potassium 906mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.