Spicy Baked Cod Fillets

Gluten Free
Health score
19%
Spicy Baked Cod Fillets
110 min.
5
275kcal

Suggestions

Ingredients

  • teaspoons butter 
  • 2.5 tablespoons cayenne pepper to taste
  • 30 ounce filets dried with paper towels rinsed
  • tablespoons tandoori masala paste 
  •  eggs beaten
  • teaspoons cilantro leaves fresh chopped for garnish
  • teaspoon ginger-garlic paste 
  • tablespoons ground coriander 
  • tablespoons ground cumin 
  • 0.5 teaspoon fresh-ground pepper black
  • teaspoon ground turmeric 
  •  optional: lemon cut into wedges
  • tablespoons juice of lemon 
  • tablespoons non-fat yogurt plain
  • tablespoons olive oil 
  • 0.5  onion red thinly sliced
  • 0.5 teaspoon salt to taste
  • teaspoon soya sauce 
  • teaspoons tomatoes pureed canned
  • teaspoon vinegar white

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. 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.
  2. Place the fish fillets into the marinade and turn to coat each side. Cover bowl with plastic film and refrigerate for an hour.
  3. 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.
  4. Remove fish from marinade and place in baking dish.
  5. Drizzle with remaining olive oil and dot with the remaining butter.
  6. Bake in preheated over until golden brown on top, about 30 to 40 minutes.
  7. Place fish on warm serving platter and garnish with cilantro, lemon wedges, and onions.

Nutrition Facts

Calories275kcal
Protein48.94%
Fat36.02%
Carbs15.04%

Properties

Glycemic Index
74.5
Glycemic Load
1.75
Inflammation Score
-10
Nutrition Score
20.138695758322%

Flavonoids

Eriodictyol
5.35mg
Hesperetin
8.2mg
Naringenin
0.34mg
Apigenin
0.01mg
Luteolin
0.42mg
Isorhamnetin
0.55mg
Kaempferol
0.08mg
Myricetin
0.12mg
Quercetin
2.57mg

Nutrients percent of daily need

Calories:275.13kcal
13.76%
Fat:11.22g
17.26%
Saturated Fat:2.62g
16.38%
Carbohydrates:10.54g
3.51%
Net Carbohydrates:7.4g
2.69%
Sugar:2.8g
3.11%
Cholesterol:110.66mg
36.89%
Sodium:683.31mg
29.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.29g
68.59%
Selenium:60.83µg
86.9%
Phosphorus:424.34mg
42.43%
Vitamin B6:0.57mg
28.5%
Vitamin B12:1.68µg
28%
Vitamin C:22.73mg
27.55%
Potassium:948.35mg
27.1%
Vitamin A:1272.35IU
25.45%
Magnesium:84.9mg
21.23%
Vitamin B3:4.09mg
20.44%
Vitamin E:2.95mg
19.64%
Iron:3.51mg
19.49%
Manganese:0.34mg
17.18%
Vitamin B2:0.23mg
13.77%
Vitamin B1:0.19mg
12.71%
Fiber:3.14g
12.57%
Vitamin D:1.71µg
11.38%
Calcium:102.75mg
10.28%
Zinc:1.47mg
9.77%
Vitamin K:8.56µg
8.15%
Copper:0.16mg
7.8%
Folate:29.36µg
7.34%
Vitamin B5:0.55mg
5.51%
Source:Allrecipes