Description
This Baked Tandoori Cod is a flavorful and healthy twist on traditional tandoori-style cooking, featuring tender cod fillets marinated in a vibrant blend of Indian spices and baked to perfection. The tandoori spices give the cod a smoky, tangy flavor that pairs beautifully with the flaky texture of the fish. Serve it with a side of rice or vegetables for a complete and satisfying meal!
Ingredients
Scale
For the Tandoori Marinade:
- 1 lb cod fillets (about 4 fillets)
- 1/2 cup plain yogurt (or dairy-free yogurt)
- 2 tablespoons tandoori masala powder
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/2 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
For Garnish:
- Fresh cilantro, chopped
- Lemon wedges
Instructions
- Prepare the Marinade:
In a bowl, combine the plain yogurt, tandoori masala powder, lemon juice, olive oil, cumin, coriander, turmeric, paprika, ginger, garlic powder, salt, and pepper. Mix well to form a smooth marinade. - Marinate the Cod:
Place the cod fillets in a shallow dish or resealable plastic bag. Pour the marinade over the cod, ensuring that the fish is completely coated. Cover and refrigerate for at least 30 minutes to 1 hour to allow the flavors to infuse. - Preheat the Oven:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil to prevent sticking. - Bake the Cod:
Place the marinated cod fillets on the prepared baking sheet. Bake for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets. - Serve:
Garnish the baked tandoori cod with fresh chopped cilantro and serve with lemon wedges on the side. This dish pairs perfectly with rice, naan, or roasted vegetables.
Notes
- If you prefer a spicier kick, add a pinch of cayenne pepper or chili powder to the marinade.
- You can substitute the cod with other white fish fillets, such as halibut or tilapia, for a variation.
- For a richer flavor, you can marinate the fish overnight for an even more intense flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Indian, South Indian
Nutrition
- Serving Size: 1 cod fillet
- Calories: 280
- Sugar: 6g2
- Sodium: 250mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 70mg