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
Yields 4 servings
tandoori style roasted cod

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

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.

Learn more about

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 %