Spicy Baked Cod Fillets

Name: Spicy Baked Cod Fillets
Cook time: 40 min
Yield: 5 servings
Cuisine: United Kingdom
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\u2009½ 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

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.

INGRIDIENT

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

DIRECTION

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.

NUTRITION FACT

Per Serving: 274 calories; protein 33.9g; carbohydrates 11.2g; fat 10.9g; cholesterol 104.2mg; sodium 729.3mg.

To much possesion yourself can lead to overeating , 2.00 AM snacking, and mindless eating and it’s for this reason that Riner encourages people to indulge in “fun” foods every once in a while.

Avoidance on 2.00 AM snacking and got eat , it is much important to include some fun foods (or what one may perceive as unnecessary ). It means , if we always order the healthiest thing on the menu but come home and graze on chips, necessary we really will the burger and should have just pleased it in the first place."

When it comes to dinner , much eat or eating too much of the bad kinds of food can lead to trouble on sleeping. On the flip side, a meal that is less than satiating not make leave you wanting more and resulting in reaching for an eat bad food late-night snack even closer to sleep .

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