Spicy Baked Cod Fillets Recipe

Recipesfull introduces to you: Indian Recipes. (Spicy Baked Cod Fillets Recipe). 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.

Brief

Prep 10 mins

Cook: 40 mins

Additional: 1hr

Total: 1hr50 mins

Servings: 5

Yield: 5 servings

Spicy Baked Cod Fillets Recipe

Ingredients

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 teaspoonfresh-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

Whole Wheat Chapati

World Cuisine

Directions

Step 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.

Step 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.

Step 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.

Step 4

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

Nutritional Information

Spicy Baked Cod Fillets Recipe

Servings Per Recipe:5

Calories: 273.8

% Daily Value *

Protein: 33.9g 68%

Carbohydrates: 11.2g 4%

Dietary Fiber: 3.9g 16%

Sugars: 2.7g

Fat: 10.9g 17%

Saturated Fat: 2.5g 12%

Cholesterol: 104.2mg 35%

Vitamin A Iu: 1346.6IU 27%

Niacin Equivalents: 9.8mg 76%

Vitamin B6: 0.8mg 48%

Vitamin C: 31.8mg 53%

Folate: 25.6mcg 6%

Calcium: 92.9mg 9%

Iron: 3.1mg 17%

Magnesium: 63.3mg 23%

Potassium: 905.7mg 25%

Sodium: 729.3mg 29%

Thiamin: 0.1mg 9%

Calories From Fat: 98

*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.