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Spice-Rubbed Cod
Spice-Rubbed Cod
Fiona Haynes
At a Glance
Prep Time : 5min
Cook Time : 6min
Course : Entree
Special : Easy, Few Ingredients, Low Carb, Low Fat
Type of Prep : Broil, Grill
Cuisine : U.S. Regional
Occasion : Cookout, Fall, Family Dinner, Spring, Summer, Winter
 
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Spice-Rubbed Cod

From Fiona Haynes,
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This is such a simple low fat meal to prepare. If you can't get cod, most other mild-tasting white fish, such as orange roughy or tilapia. I actually used true cod, or Pacific cod. How long you broil or grill the fish depends on its thickness. As a rule, allow 10 minutes per inch. If it's still not spicy enough for you, try a pinch of cayenne pepper in the mix.

INGREDIENTS:

  • 4 cod fillets (or any mild-tasting white fish)
  • 1 tablespoon paprika
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp turmeric
  • Half a lemon

PREPARATION:

Preheat broiler. Spray broiler pan or cookie sheet with nonstick cooking spray.

Combine spices in a small bowl. Sprinkle then rub spice mixture over both sides of fish fillets. Place fish on broiler pan or cookie sheet. Broil for 5-6 minutes until fish flakes easily with a fork, turning once.

Squeeze lemon over cooked fish and serve with couscous or rice, and a selection of vegetables.

Per Serving: Calories 148, Calories from Fat 13, Total Fat 1.4g (sat 0.1g), Cholesterol 63mg, Sodium 122mg, Carbohydrate 2.8g, Fiber 0.7g, Protein 30.5g

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