Low-Fat Spice-Rubbed Cod

Low fat spice rubbed cod recipe

The Spruce

Prep: 5 mins
Cook: 6 mins
Total: 11 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
277 Calories
12g Fat
3g Carbs
38g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 4
Amount per serving
Calories 277
% Daily Value*
Total Fat 12g 15%
Saturated Fat 2g 9%
Cholesterol 119mg 40%
Sodium 103mg 4%
Total Carbohydrate 3g 1%
Dietary Fiber 1g 4%
Total Sugars 0g
Protein 38g
Vitamin C 6mg 28%
Calcium 64mg 5%
Iron 2mg 10%
Potassium 699mg 15%
*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 on almost any other mild-tasting white fish. 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. 

This spice-rubbed cod 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.

Ingredients

  • 4 (5-ounce) cod fillets, or any mild-tasting white fish

  • 1 tablespoon paprika

  • 1 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon turmeric

  • 1/2 medium lemon

Steps to Make It

  1. Gather the ingredients.

    Ingredients for spice-rubbed cod recipe
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  2. Preheat the broiler. Spray a broiler pan or cookie sheet with nonstick cooking spray.

    Spray broiler pan
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  3. In a small bowl, combine the spices—paprika, cumin, coriander, and turmeric.

    combine spices in a small bowl
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  4. Sprinkle the spice rub over both sides of the fish fillets.

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

    Place fillets in greased pan
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  6. Squeeze the juice of half a lemon over the cooked fish.

    Squeeze juice of lemon on fish
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  7. Serve and enjoy!

Tips

  • To check it for doneness, simply insert a fork carefully into the thickest part of the fish and lightly twist. It should flake and start to separate along the natural lines of the filet.
  • If you have any leftovers, this cod can be put in an airtight container and stored in the fridge for up to 3 days.

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