Directions:
- Preheat oven to 180c.
- Mix 3 peeled and finely chopped garlic cloves, 1/2tsp each ground turmeric and ground cumin, 1/4tsp each hot chilli powder and paprika, finely grated rind and juice of 1 lemon, 3 tbsp olive oil and a small handful of chopped coriander.
- Place 4 x 175g (6oz) thick cod fillets in a dish. Pour over the marinade and turn the fish till evenly coated.
- Place the fish in the oven and bake for 15-20 minutes or till opaque and just flakes.
- Meanwhile, mix 1 large deseeded chopped tomato, 1/4 peeled, deseeded finely chopped cucumber, a small handful of fresh chopped coriander and 5fl oz natural yoghurt.
- Season and add a dash of Tabasco and serve with the fish
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 223.75 Kcal (937 kJ) | ||
| Calories from fat | 99.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.07g | 17% | |
|---|---|---|---|
| Cholesterol | 60.6mg | 20% | |
| Sodium | 361.81mg | 15% | |
| Potassium | 395.28mg | 8% | |
| Total Carbs | 5.17g | 2% | |
| Sugars | 1.73g | 7% | |
| Dietary Fiber | 0.74g | 3% | |
| Protein | 18.38g | 37% | |
| Vitamin C | 8.5mg | 14% | |
| Iron | 1.1mg | 6% | |
| Calcium | 28.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 106.02 Kcal (444 kJ) | ||
| Calories from fat | 47.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.25g | 17% | |
|---|---|---|---|
| Cholesterol | 28.71mg | 20% | |
| Sodium | 171.44mg | 15% | |
| Potassium | 187.3mg | 8% | |
| Total Carbs | 2.45g | 2% | |
| Sugars | 0.82g | 7% | |
| Dietary Fiber | 0.35g | 3% | |
| Protein | 8.71g | 37% | |
| Vitamin C | 4mg | 14% | |
| Iron | 0.5mg | 6% | |
| Calcium | 13.6mg | 3% | |
* 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.
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