Recipe: Spicy Grilled Cod

You’ve heard that fish can be a valuable part of a healthy diet. It’s naturally low-fat, high in protein, and easy on the calories (depending on how you prepare it). The health benefits read like an alphabet: fish can help to prevent asthma, fuel your brain, stave off some cancers, lower your risk of dementia, and more.

Grilled fish

The trick to getting fish into your weekly diet is to make it easy to prepare, and yummy to eat. This recipe is both! Modeled after my Salmon Bites, it involves simply dusting fresh cod fillets (or any other white fish) with spice blends, then quickly grilling them.

I use a George Foreman grill for this type of cooking. It is eerily fast, and the non-stick surface means that you barely need any oil. I can prepare tasty fish in less time that it would take to microwave most frozen meals!

Ingredients:

White fish fillets, cut into single serving size pieces

Sea salt

Your choice of spice blends:  I prefer Tangy Citrus, Hurricane Curry, Back in the Bayou and Garam Masala.  I like to use a different spice blend on each piece, giving variety and letting every guest choose their own favorite.

Olive oil

Method:

Preheat your grill or grill pan.

Rub a scant amount of olive oil onto the fillets to make them sticky.

Sprinkle a small amount — a pinch or two — of spice blend onto the fillet and distribute it over the fish.

If desired, sprinkle a tiny amount of sea salt on the fillet and rub it in.

Depending on the size of the grill or grill pan that you are using, you may only be able to cook one piece at a time or all of them at once.

If using a George Foreman style grill, place the fish on the grill, close the cover, and cook for about 90 seconds. The cooking time totally depends on the thickness of the fish. You can check it first by color (you want nice, dark grill marks) and then by using a fork to gently separate the flakes.  For more tips on checking fish for doneness, click here or read this tip  from Fine Cooking.

This dish goes well with some brown rice (like my Confetti Rice) and a steamed seasonal vegetable.

____

A side note: I actually found a Zagat review of the new McDonald’s Fish McBites while I was researching this post… not that you are probably a McD’s customer if you are reading THIS blog, but I thought it was interesting that such a venerable reviewer would want to check out McBites!

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Posted on February 24, 2013, in Back in the Bayou, Feisty Fiesta, Hurricane Curry, Main dish, Racy Paprika, Recipes, Tangy Citrus, Thai Treasure, Viva Italia, Vive la Provence and tagged , , , , , , , , . Bookmark the permalink. Leave a comment.

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