Spanish Marinated Cod
Cod fillets can make a healthy treat when cooked at home. Here, they are marinated Spanish-style in a mixture of lemon juice, garlic and herbs. This dish goes particularly well with a tomato salad and can be served with either potatoes or rice.
Ingredients
- 2 lb cod fillet
- 1 bay leaf
- 2 tablespoons virgin olive oil
- 1 lemon juice
- 2 cloves garlic
- 2 teaspoons ground coriander
- Salt and freshly ground black pepper
- 4 lime wedges and fresh parsley sprigs for garnish
Instructions
- To make the marinade, tear the bay leaf into 3 pieces. Place the bay leaf, oil, lemon juice, peeled garlic, coriander and seasoning in a shallow dish and whisk together with a fork.
- Cut the fish into 4 pieces and immerse, skin sides up, in the marinade. Leave to marinate for at least 1 1/2 hours, turning and basting two or three times.
- Preheat the grill. Place the pieces of fish in an ovenproof dish, skin side down, and spoon over the remaining marinade. Cook for 10 minutes under a moderately hot grill, basting occasionally with the marinade, until the fish is golden-brown.
- Lift the pieces of fish from the dish and arrange on serving plates. Spoon over the remaining marinade and garnish each piece of fish with a slice of lemon and a sprig of parsley. Serve immediately.
Calories: 265 kcal
Carbohydrates: 5 g
Protein: 41 g
Fat: 9g
Saturated Fat: 1 g
Cholesterol: 98 mg
Sodium: 124 mg
Potassium: 1008 mg
Fiber: 2 g
Sugar: 1 g
Vitamin A: 107 IU
Vitamin C: 22 mg
Calcium: 58 mg
Iron: 1 mg