Low-Fat Spice-Rubbed Cod

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Ratings (26)
  • Total: 11 mins
  • Prep: 5 mins
  • Cook: 6 mins
  • Yield: 4 Servings
Nutritional Guidelines (per serving)
43 Calories
1g Fat
2g Carbs
8g Protein
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Nutrition Facts
Servings: 4 Servings
Amount per serving
Calories 43
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 19mg 6%
Sodium 62mg 3%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 3%
Protein 8g
Calcium 17mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

A simple seasoning mix of paprika, cumin, coriander and turmeric is a great rub for cod. This recipe creates a low-fat fish entrée that is perfect for busy families because it can be ready in less than 30 minutes.

While the recipe is written for true cod (or Pacific cod), the rub can work or almost any other mild-tasting white fish. Good choices include orange roughy or tilapia. These are the perfect foundation for the spices and if it's not quite spicy enough for you, add a pinch of cayenne pepper to the mix.

The fish can be broiled, though you might also like to cook it on the grill. How long the fish needs to cook depends on its thickness. As a general rule, allow 10 minutes per inch. 

Ingredients

  • 4 fillets cod (or any mild-tasting white fish)
  • 1 tablespoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/2 lemon

Steps to Make It

  1. Gather the ingredients.

  2. Preheat the broiler.

  3. Spray a broiler pan or cookie sheet with nonstick cooking spray.

  4. In a small bowl, combine the spices.

  5. Sprinkle the spice rub over both sides of the fish fillets.

  6. Place the fillets ​in the greased pan. Broil for 5 to 6 minutes, turning once, until the fish flakes easily with a fork.

  7. Squeeze the juice of half a lemon over the cooked fish.

  8. Serve and enjoy!

Serving Suggestions

  • This is such a light, simple entree that you really cannot go wrong with any side dish. To create a well-rounded meal, cook up some couscous or rice and a selection of vegetables.