Cod Fillets In Spicy Yogurt Marinade Recipe
Servings: 4
Ingredients
- 1/2 x A lime, juice of
- 5 x Cm, (2 inch) piece fresh root ginger, peeled and grated
- 2 x Cloves garlic, finely minced
- 1 tsp Curry pwdr
- 2 Tbsp. Vegetable oil
- 150 ml Natural yogurt, (1/4 pint) Salt and freshly grnd black pepper
- 1 x 15 grams pac fresh coriander, finely minced
- 400 gm Cod fillets, (13oz)
- 3 Tbsp. Sunflower oil
Directions
- Blend all the marinade ingredients together and pour over the cod fillets, leave to stand in the refrigerator for 30 min.
- Heat the oil in a large frying pan.
- Remove the fillets of fish from the marinade, cook in the frying pan for approximately 4-5 min on each side.
- Add in the remaining marinade to the pan and heat through before serving.
- Notes This dish can be served with new potatoes and a leafy salad.
- NOTES : The spicy marinade lends itself beautifully with the hard texture of the cod fillets.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 68g | |
| Recipe makes 4 servings | |
| Calories 191 | |
| Calories from Fat 168 | 88% |
| Total Fat 19.02g | 24% |
| Saturated Fat 2.42g | 10% |
| Trans Fat 0.18g | |
| Cholesterol 5mg | 2% |
| Sodium 20mg | 1% |
| Potassium 128mg | 4% |
| Total Carbs 5.34g | 1% |
| Dietary Fiber 2.0g | 7% |
| Sugars 1.96g | 1% |
| Protein 2.01g | 3% |
