Cajun-Style Cod -

Cajun-Style Cod

This recipe works equally well with any firm-fleshed fish - choose low fat fish, such as haddock or monkfish.

Ingredients

4 cod steaks, each weighing about 175g/6oz
30ml/2 tbsp low fat natural yogurt
15ml/1 tbsp lime or lemon juice
1 garlic clove, crushed
5ml/1 tsp ground cumin
5ml/1 tsp paprika
5ml/1 tsp mustard powder
2.5ml/½ tsp cayenne pepper
2.5ml/½ tsp dried thyme
2.5ml/½ tsp dried oregano
Non-stick cooking spray
Lemon slices, to garnish
New potatoes and a mixed salad, to serve

Details

Serves: 4

Method

Pat the fish dry on kitchen paper. Mix together the yogurt and lime or lemon juice and brush lightly over both sides of the fish.

Mix together the crushed garlic, spices and herbs. Coat both sides of the fish with the seasoning mix, rubbing in well.

Spray a ridged grill pan or heavy-based frying pan with non-stick cooking spray. Heat until very hot. Add the fish and cook over a high heat for 4 minutes, or until the undersides are well browned.

Turn the steaks over and cook for a further 4 minutes, or until cooked through. Serve immediately, garnished with lemon and accompanied by new potatoes and a mixed salad.

NUTRITION NOTES Per portion:-Energy 137Kcals/577kj, Protein 28.42g, Fat 1.75g, Saturated Fat 0.26g, Fibre 0.06g

Related food category:

• Fish and Seafood