ingredients
serves 4
4 cod steaks, each weighing about 6 ounce
2 tbsp low fat natural yogurt
1 tbsp lime or lemon juice
1 garlic clove, crushed
1 tsp ground cumin
1 tsp paprika
1 tsp mustard powder
1/2 tsp cayenne pepper
1/2 tsp dried thyme
1/2 dried oregano
non-stick cooking spray
lemon slices, to garnish
new potatoes and a mixed salad, to serve
method
1. 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.
2. Mix together the crushed garlic, spices and herbs. Coat both sides of the fish with the seasoning mix, rubbing in well.
3. Spray a ridged grill pan or heavy based skillet with non-stick cooking spray. Heat until very hot. Ada the fish and cook over a high heat for 4 minutes, or until the undersides are well browned.
4. Turn the steaks over and cook for further 4 minutes, or until cooked through. Serve immediately, garnished with lemon and accompanied by new potatoes and a mixed salad.
