Indian-Style Baked Cod
Serve this dish with basmati or jasmati rice and a small dish of mango chutney. The marinade for this baked cod would work equally well with grouper or snapper.
1 cup plain low-fat yogurt
1-1/2 teaspoons cumin
3/4 teaspoon coriander
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/2 teaspoon pepper
4 cod steaks (6 ounces each)
1 In a 7 x 11-inch baking dish, stir together the yogurt, cumin, coriander, ginger, salt, and pepper. Add the cod and turn to coat with the spiced yogurt mixture.
2 Refrigerate for at least 1 hour or up to 4 hours. Bring to room temperature before baking.
3 Preheat the oven to 450°F. Bake for 15 minutes, or until the fish just flakes when tested with a fork. Lift the fish from the cooking mixture to serve. Remove any skin before eating. Makes 4 servings
Makes Makes 4 servings
Per serving: 115 calories, 1.8g total fat (0.8g saturated), 41mg cholesterol, 0g dietary fiber, 5g carbohydrate, 19g protein, 388mg sodium.