Description

This Baked Tandoori Cod recipe offers a flavorful and healthy take on traditional Indian spices. Marinated in a tangy blend of Greek yogurt and tandoori masala, the cod fillets come out perfectly tender and infused with vibrant spices. Baked to perfection, this dish is quick to prepare and makes an excellent main course with a satisfying balance of protein and aromatic seasonings.

Ingredients

Fish and Marinade

4 cod fillets (about 6 oz each)
1/2 cup plain Greek yogurt
1 tablespoon lemon juice
1 tablespoon olive oil
2 teaspoons tandoori masala spice blend
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon cayenne pepper (optional)

Garnish

Fresh cilantro, chopped
Lemon wedges

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Instructions

Preheat Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper to prevent sticking and ensure even cooking.
Prepare Marinade: In a medium-sized bowl, whisk together the Greek yogurt, lemon juice, olive oil, tandoori masala, ground cumin, turmeric, smoked paprika, garlic powder, salt, and optional cayenne pepper until smooth and well combined.
Marinate Cod: Pat the cod fillets dry using paper towels to remove excess moisture. Coat each fillet evenly with the yogurt spice marinade, ensuring they are fully covered. Allow them to marinate for at least 15 minutes at room temperature, or up to 1 hour in the refrigerator for a deeper infusion of flavor.
Bake Fish: Arrange the marinated cod fillets on the prepared baking sheet, spacing them evenly. Bake in the preheated oven for 12 to 15 minutes, or until the fish flakes easily with a fork and is cooked through.
Serve: Remove from the oven and transfer to serving plates. Garnish with freshly chopped cilantro and lemon wedges. Serve immediately, optionally alongside basmati rice, naan, or a refreshing cucumber yogurt salad for a complete meal.

Notes

Tandoori masala spice blends can vary significantly between brands, so adjust the amount of spice and cayenne pepper according to your heat preference.
This recipe pairs beautifully with classic Indian sides such as basmati rice, naan bread, or a cool cucumber yogurt salad.
Feel free to substitute the cod with other firm white fish like tilapia or even salmon for a different flavor and texture.