Looking for a really quick, really easy, low cal dish that is packed with flavour? Look no further. This easy spicy cod dish fits the bill perfectly.

• Quick and Easy
• Low Fat
• Low Cal

Simply mix the dried herbs and spices with a little oil and lemon juice and rub into the top of the cod. Roast in the oven and hey presto dinner is served.

All you need to complete the dish is a few steamed or boiled fresh vegetables, or a salad. Alternatively, some boiled potatoes, mash, or rice would also go well with it.  Whichever you choose you should be able to have a meal on the table in about 20 minutes. Now that can’t be all bad.

I’ve used cod fillet but you could use a different white fish, or even salmon fillet. Just two of you for dinner? No problem, the recipe is easily halved.

Step By Step

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Easy Spiced Cod

Prep Time

5 mins

Cook Time

15 mins

Total Time

20 mins

 

Quick and easy, on the table in under 20 minutes. Serve with fresh vegetables.

Course: Main Course

Skill Level: very easy

Servings: 5

Calories: 136 kcal

Author: Jacqueline A Bellefontaine

Ingredients

• 2 tsp paprika
• 1 tsp dried oregano
• ½ tsp chilli powder
• ½ tsp cumin
• ½ tsp ground coriander
• ½ tsp dried thyme
• ¼ tsp garlic powder
• 2 tsp rapeseed oil
• 2 tsp lemon juice
• 4 x 175 g cod fillet steaks

metric - US cups

Method

1. Preheat the oven to 200℃ (180℃ fan/400°F/gas mark 6). Mix the dried herbs and spices with the oil and lemon juice to form a paste.
2. Rub the spice mixture over the top of each of the cod fillet steaks and place on a lightly oiled baking sheet.

3. Roast in the oven for 10-15 minutes until piping hot and cooked through (the fish will flake easily when cooked).

4. Serve with fresh vegetables.

Recipe Notes

Nutrition information is approximate and is meant as a guideline only. (It does not include seasoning with salt and pepper.) 

Nutrition Facts

Easy Spiced Cod

Amount Per Serving

Calories 136 Calories from Fat 18

% Daily Value*

Total Fat 2g 3%

Cholesterol 60mg 20%

Sodium 81mg 3%

Potassium 599mg 17%

Total Carbohydrates 1g 0%

Protein 25g 50%

Vitamin A 11.8%

Vitamin C 3%

Calcium 2.8%

Iron 6.1%

* Percent Daily Values are based on a 2000 calorie diet.

Mix the spices with the oil and lemon juice.

Spread on top of the fish and place on a baking sheet.

Roast for 10-15 minutes depending on the thickness of the fish.

Serve with fresh vegetables.

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