|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 12g||15%|
|Saturated Fat 2g||9%|
|Total Carbohydrate 3g||1%|
|Dietary Fiber 1g||4%|
|Total Sugars 0g|
|Vitamin C 6mg||28%|
|*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.|
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.
Gather the ingredients.
Preheat the broiler. Spray a broiler pan or cookie sheet with nonstick cooking spray.
In a small bowl, combine the spices—paprika, cumin, coriander, and turmeric.
Sprinkle the spice rub over both sides of the fish fillets.
Place the fillets in the greased pan. Broil for 5 to 6 minutes, turning once, until the fish flakes easily with a fork.
Squeeze the juice of half a lemon over the cooked fish.
Serve and enjoy!
- 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.