|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 17g||22%|
|Saturated Fat 3g||15%|
|Total Carbohydrate 8g||3%|
|Dietary Fiber 1g||4%|
|Total Sugars 5g|
|Vitamin C 5mg||25%|
|*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 in 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 pantry. One that you might look for at an Indian grocery store is the chili powder. 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.
"A great recipe for spicing up your BBQ! The combination of flavors is on-point and the texture of the cod is extremely flaky and light. The marinade would be delicious with shrimp too, and you can serve it with rice or just on its own." —Tara Omidvar
4 to 6 fillet cod fillets
For the Marinade:
1 cup plain yogurt
1/4 cup olive oil
4 clove garlic , minced
2 teaspoons fresh grated ginger
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon mild Indian chili powder, or cayenne
1 teaspoon ground turmeric
1 teaspoon sea salt
For the Garnish:
1/2 small red onion, cut into thin rings
1/4 cup cilantro leaves
Gather the ingredients.
Cut the cod fillets into 2- to 3-inch chunks.
In a medium bowl, combine all the marinade ingredients: yogurt, olive oil, garlic, ginger, ground cumin, ground coriander, chili powder, turmeric, and sea salt.
Place the fish pieces in the bowl and toss them with the marinade to coat well. Cover the bowl and let it marinate in the refrigerator for 1 hour. Do not leave the fish out at room temperature.
Preheat the grill for medium-high heat. Place a large piece of nonstick aluminum foil or heavy duty foil (brushed with oil on top) on the grill grates. Make sure the foil doesn't completely cover the grill to allow for air flow. Pierce a few holes in the foil with a grilling fork to allow for drainage. Remove some of the excess marinade from the fish. Place the fillets spaced apart on the foil. Cook for 10 to 12 minutes, flipping the fish halfway through.
Remove the fish from the heat and serve topped with red onion slices and cilantro leaves.
While you can use pre-ground cumin and coriander, you can boost the flavor and complexity tremendously if you buy whole cumin and coriander seeds and grind them right before making 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.