Spicy Baked Cod Fillets Recipe

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Ingredients:

Serving

for marinade
2 tbsp plain non-fat yogurt
1 tsp ginger-garlic paste
2 tbsp tandoori masala paste
2 tsp canned pureed tomatoes
1 tsp soy sauce
1 tsp white vinegar
5 tbsp lemon juice
1 egg, beaten
2 1/2 tbsp cayenne pepper , or amount to taste
2 tbsp ground coriander
2 tbsp ground cumin
1 tsp ground turmeric
1/2 tsp salt , or to taste
1/2 tsp fresh-ground black pepper
5 (6 oz) cod fillets, rinsed and dried with paper towels
2 tsp butter
2 tbsp olive oil
2 tsp chopped fresh cilantro, for garnish
1 lemon, cut into wedges
1/2 red onion, thinly sliced

Directions:

Mix together in a large bowl the yogurt, ginger-garlic paste, tandoori paste, tomato puree, soy sauce, vinegar, lemon juice, egg, cayenne pepper (adjust amount to suit your taste), coriander, cumin, turmeric, salt and pepper. Place the fish fillets into the marinade and turn to coat each side. Cover bowl with plastic film and refrigerate for an hour.
Preheat oven to 400 degrees F (200 degrees C). Use one teaspoon each of the butter and olive oil to coat a shallow baking dish large enough to accommodate the fish in a single layer.
Remove fish from marinade and place in baking dish. Drizzle with remaining olive oil and dot with the remaining butter. Bake in preheated over until golden brown on top, about 30 to 40 minutes.
Place fish on warm serving platter and garnish with cilantro, lemon wedges, and onions.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	135.23 Kcal (566 kJ)
Calories from fat	85.36 Kcal
		% Daily Value*
Total Fat	9.48g	15%
Cholesterol	53.32mg	18%
Sodium	430.52mg	18%
Potassium	290.87mg	6%
Total Carbs	6.29g	2%
Sugars	1.81g	7%
Dietary Fiber	1.5g	6%
Protein	8.1g	16%
Vitamin C	14.2mg	24%
Vitamin A	0.1mg	2%
Iron	2.5mg	14%
Calcium	61.8mg	6%

Amount Per 100 g
Calories	150.78 Kcal (631 kJ)
Calories from fat	95.17 Kcal
		% Daily Value*
Total Fat	10.57g	15%
Cholesterol	59.45mg	18%
Sodium	480.03mg	18%
Potassium	324.32mg	6%
Total Carbs	7.01g	2%
Sugars	2.02g	7%
Dietary Fiber	1.67g	6%
Protein	9.03g	16%
Vitamin C	15.8mg	24%
Vitamin A	0.1mg	2%
Iron	2.8mg	14%
Calcium	68.9mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.2

Points
4

PointsPlus

Good Points

saturated fat free

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