Baked Tandoori Cod Recipe

If you’re in the mood for something packed with flavor but still light and healthy, this Baked Tandoori Cod is your new best friend. With a vibrant tandoori marinade that’s smoky, tangy, and just the right amount of spicy, it transforms tender cod into something truly special. Plus, it’s quick and easy to make, perfect for a weeknight dinner or a meal to impress guests.

Why You’ll Love Baked Tandoori Cod

• Bold and Flavorful: The tandoori spices infuse the cod with layers of savory, smoky, and slightly spicy goodness. It’s a flavor explosion in every bite!
• Healthy and Light: Cod is a lean fish that’s high in protein but low in fat. The baking method keeps it light without sacrificing taste.
• Quick and Easy: It takes less than 30 minutes to prepare, making it a great choice when you’re short on time but want something delicious.
• Versatile: Pair it with rice, roasted veggies, or a side salad for a complete meal. It’s also easy to tweak the heat to suit your taste!
• Impressive but Simple: The vibrant color and bold flavors make this dish look like you spent hours in the kitchen, but it’s super easy to make!

Ingredients in Baked Tandoori Cod

Here’s everything you need to create this vibrant dish, with a little spice, tang, and everything nice.

For the Cod:

• Cod fillets: Fresh or thawed from frozen (choose fillets that are thick and firm for the best texture)
• Olive oil: To help the marinade adhere to the fish and add richness
• Salt: To season the cod and balance the spices

For the Tandoori Marinade:

• Plain yogurt: Acts as the base of the marinade, making the fish tender and creamy
• Tandoori masala: The bold spice mix that gives the cod its signature smoky flavor (it’s the heart of the dish!)
• Ground turmeric: For that signature golden color and a mild earthy flavor
• Ground cumin: Adds warmth and nutty flavor
• Ground coriander: A slightly citrusy flavor that brightens the dish
• Garam masala: A warm spice blend of cinnamon, cardamom, and cloves to bring depth
• Fresh lemon juice: For a tangy brightness that balances out the rich flavors
• Fresh garlic: Minced for a savory punch
• Fresh ginger: Grated for a touch of heat and warmth
• Cayenne pepper: Adds heat (optional—adjust to your spice preference)
• Fresh cilantro: For garnish, bringing a burst of freshness and color

(Note: Full ingredient measurements are provided in the recipe card below.)

Instructions

Step 1: Prepare the Cod

Start by patting the cod fillets dry with paper towels. This will help the marinade stick better and will also allow the fish to bake more evenly. Once dry, drizzle the fillets with olive oil and sprinkle with a pinch of salt. Set the fish aside while you make the marinade.

Step 2: Make the Tandoori Marinade

In a mixing bowl, combine the yogurt, tandoori masala, ground turmeric, ground cumin, ground coriander, garam masala, fresh lemon juice, minced garlic, grated ginger, and cayenne pepper (if using). Stir the mixture until everything is evenly incorporated. You should have a smooth, thick marinade that’s perfectly spiced.

Step 3: Marinate the Cod

Place the cod fillets in a shallow dish and pour the tandoori marinade over them. Use a spoon or your hands to coat the fillets evenly, making sure the fish is covered in the marinade. For the best results, cover the dish and refrigerate the marinated cod for at least 15 minutes. If you have extra time, you can marinate the fish for up to an hour or even overnight for a deeper flavor.

Step 4: Bake the Cod

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking. Arrange the marinated cod fillets on the baking sheet, spacing them out so they bake evenly.

Bake the cod for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of your cod fillets, so keep an eye on them. The fish should be opaque and slightly golden on top.

Step 5: Garnish and Serve

Once the cod is done, remove it from the oven and garnish with freshly chopped cilantro. Serve the cod with your favorite sides—rice, quinoa, or roasted vegetables all pair wonderfully with this dish.

How to Serve Baked Tandoori Cod

• Serve with rice: Whether it’s fragrant basmati, fluffy quinoa, or even brown rice, a serving of rice will soak up the flavorful juices from the tandoori cod.
• Pair with naan: If you’re a fan of bread, warm naan or flatbread is the perfect side to scoop up the cod and enjoy every bite.
• Add roasted veggies: Roasted cauliflower, carrots, bell peppers, or sweet potatoes are great companions to this dish.
• Try a fresh salad: A cucumber, mango, or simple green salad with a light vinaigrette makes a refreshing contrast to the spiced cod.

Additional Tips

• Make it dairy-free: Swap out the yogurt for coconut milk or a dairy-free yogurt alternative to make this dish vegan or dairy-free.
• Adjust the heat: If you prefer a milder flavor, cut back on the cayenne pepper. You can always add extra spice later!
• Marinate for longer: If you have time, let the cod marinate for up to an hour or even overnight. The longer the fish sits in the marinade, the more intense the flavor.
• Try other fish: If you don’t have cod, you can easily substitute it with other firm white fish like haddock, tilapia, or halibut.

Nutrition Facts

Servings: 4
Calories per serving: 230
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 70mg
Sodium: 320mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugars: 3g
Protein: 28g

Preparation Time

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

FAQ Section

Q1: Can I use frozen cod?
A1: Yes! Just make sure the cod is fully thawed before marinating and cooking.

Q2: How long should I marinate the cod?
A2: You should marinate it for at least 15 minutes, but if you have time, marinate for up to an hour or overnight for even more flavor.

Q3: Can I use a different fish?
A3: Absolutely! This recipe works great with other firm white fish like tilapia, haddock, or halibut.

Q4: Is this recipe gluten-free?
A4: Yes! The ingredients used in this recipe are naturally gluten-free, making it a great choice for those avoiding gluten.

Q5: How should I store leftovers?
A5: Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in the oven to keep the cod from drying out.

Q6: Can I make this ahead of time?
A6: Yes! You can marinate the cod ahead of time and keep it in the fridge until you’re ready to bake it.

Q7: Can I grill this instead of baking?
A7: Yes! Preheat your grill to medium heat and cook the marinated cod fillets for about 4-6 minutes on each side, or until they flake easily with a fork.

Q8: Can I add more vegetables?
A8: Absolutely! Roasted vegetables like cauliflower, carrots, or bell peppers make great sides that pair well with the tandoori cod.

Q9: Is this dish spicy?
A9: The tandoori marinade has a mild heat. If you love spice, feel free to increase the cayenne pepper or add a chopped chili to the marinade.

Q10: Can I freeze the cod before cooking?
A10: Yes, you can freeze the marinated cod. Just thaw it in the fridge before baking.

Conclusion

This Baked Tandoori Cod is a flavorful, easy, and healthy meal that’s perfect for any occasion. The spiced yogurt marinade adds incredible depth to the fish, while baking it ensures a light yet satisfying dish. Serve it with your favorite sides, and you’ve got a meal that’s as delicious as it is simple to prepare!

Print