|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 18g||22%|
|Saturated Fat 4g||18%|
|Total Carbohydrate 18g||7%|
|Dietary Fiber 2g||6%|
|*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.|
This tandoori cod recipe is simple to prepare and delicious as well. You will need only an hour of marinating time and minutes on the grill to enjoy flavors inspired by Indian cuisine. Enjoy tandoori cod with your favorite rice dish and grilled vegetables for an easy and healthy dinner.
Tandoori comes from the name of the wood or charcoal-fired clay oven used for cooking in India, the tandoor. These ovens cook at a high temperature, similar to what you can get on your grill. One way meat (especially chicken) is prepared for cooking in the tandoor is to marinate it a mixture of yogurt and spices. This recipe uses a similar marinade for cod fillets.
You probably have most of the spices used in this recipe in your spice rack already. One that you might look for at an Indian grocery is the red pepper. It is not the same as American "chili powder," which is actually a blend of spices. One substitute would be cayenne pepper. It is the only "hot" element to the spices, so adjust the amount to suit your taste. Garnishing with cilantro leaves and onion slices is traditional.
- 4-6 cod fillets
- For the Marinade:
- 1 cup/240 milliliters plain yogurt
- 1/4 cup/60 milliliters olive oil
- 4 garlic cloves (minced)
- 2 teaspoons/10 milliliters ginger (fresh, grated)
- 2 teaspoons/10 milliliters cumin (ground)
- 2 teaspoons/10 milliliters coriander (ground)
- 1 teaspoon/5 milliliters red pepper (or mild chili powder)
- 1 teaspoon/5 milliliters turmeric
- 1 teaspoon/5 milliliters sea salt
- For the Garnish:
- 1/2 onion (small red, cut into thin rings)
- 1/4 cup/60 milliliters cilantro (leaves)
Cut the cod fillets into pieces measuring 1 1/2 inch (or larger, if desired).
In a medium bowl, combine all the marinade ingredients: yogurt, olive oil, minced garlic, grated ginger, ground cumin, ground coriander, red pepper, turmeric, and sea salt.
Place the fish pieces in the marinade bowl, tossing them with the marinade to coat them well. Cover the bowl with plastic wrap and let it marinate in the refrigerator for 1 hour. Do not leave the fish and marinade out at room temperature.
Preheat the grill for medium-high heat. Place fish pieces in a grill wok and cook for about 9 minutes. When fish is opaque, toss fish with heat resistant utensils, and cook for an additional 5 to 7 minutes.
Remove the fish from the heat and serve topped with red onion slices and cilantro leaves.
While you can use ground cumin and coriander, you will boost the flavor and complexity tremendously if you buy whole cumin and coriander seeds and make your own freshly ground spices right before using them in the marinade. Simply toast the seeds in a skillet and grind them in a clean coffee grinder or with a mortar and pestle. You simply won't go back to pre-ground spices.