Recipes

Recipes · Diabetic Friendly

Grilled Tandoori Cod

Diabetic Friendly · Fish · Quick & Easy · Vegetarian · Weight Loss Friendly

Grilled Tandoori Cod
Prep 8 mins
Cook 19 mins
Serves Servings: 4 servings

Ingredients

  • 4-6 cod fillets

For the Marinade

  • 1 cup/240 milliliters plain yogurt
  • 1/4 cup/60 milliliters olive oil
  • 4 garlic cloves (minced)
  • 2 teaspoons/10 milliliters ginger (fresh, grated)
  • 2 teaspoons/10 milliliters cumin (ground)
  • 2 teaspoons/10 milliliters coriander (ground)
  • 1 teaspoon/5 milliliters red pepper (or mild chili powder)
  • 1 teaspoon/5 milliliters turmeric
  • 1 teaspoon/5 milliliters sea salt

For the Garnish

  • 1/2 onion (small red, cut into thin rings)
  • 1/4 cup/60 milliliters cilantro (leaves)

Directions

Gather the ingredients.

  1. Cut the cod fillets into pieces measuring 1 1/2 inch (or larger, if desired).
  2. In a medium bowl, combine all the marinade ingredients: yogurt, olive oil, minced garlic, grated ginger, ground cumin, ground coriander, red pepper, turmeric, and sea salt.
  3. Place the fish pieces in the marinade bowl, tossing them with the marinade to coat them well. Cover the bowl with plastic wrap and let it marinate in the refrigerator for 1 hour. Do not leave the fish and marinade out at room temperature.
  4. Preheat the grill for medium-high heat. Place fish pieces on an outdoor grill or cast iron grill pan and cook for about 9 minutes. When fish is opaque, toss fish with heat resistant utensils, and cook for an additional 5 to 7 minutes.
  5. Remove the fish from the heat and serve topped with red onion slices and cilantro leaves.
  6. While you can use ground cumin and coriander, you will boost the flavor and complexity tremendously if you buy whole cumin and coriander seeds and make your own freshly ground spices right before using them in 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.

Nutrition

(per serving) 427 Calories 18g Fat 18g Carbs 49g Protein Nutrition Facts Servings: 4 Amount per serving Calories 427 % Daily Value* Total Fat 18g 22% Saturated Fat 4g 18% Cholesterol 121mg 40% Sodium 980mg 43% Total Carbohydrate 18g 7% Dietary Fiber 2g 6% Protein 49g Calcium 204mg 16% *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.