Fish in Yogurt Marinade
Marinating fish in yogurt gives it a little bit of tang and a lot of tenderness. And great flavor comes from the seasonings: lemon, garlic, oregano, cumin, and a bit of allspice.
Servings: 4 People
Ingredients
- 1 cup plain Greek yogurt
- Finely grated zest of 1 lemon
- 1 tablespoon lemon juice
- 1 tablespoon finely minced garlic
- 3 tablespoons fresh oregano leaves (chopped)
- 1 teaspoon ground cumin
- ¼ teaspoon ground allspice
- ½ teaspoon coarse or kosher salt (plus more to taste)
- ½ teaspoon freshly ground black pepper (plus more to taste)
- 4 (6- to 8-ounce) cod filets
- 1 tablespoon olive oil
- 8 scallions (trimmed and sliced; both white and green parts)
Instructions
- In a shallow baking dish, combine the yogurt, lemon zest and juice, garlic, oregano, cumin, allspice, salt, and pepper. Place the fish filets in the marinade, cover with plastic wrap, and place in the fridge for an hour, if possible.
- Preheat the oven to 450 F. Heat a large ovenproof skillet over medium-high heat and add the oil and the scallions. Sauté the scallions for 1 minute, then shove them to one side and add the fish fillets. Season the fish with salt and pepper, then transfer the skillet to the oven. Bake for about 10 minutes, until the fish flakes easily. Serve the fish with the scallions spooned over.
Notes
What the Kids Can Do
The kids can measure the herbs and spices, and if they are old enough, slice the scallions. You might think about a kid-safe knife if your kid is into being in the kitchen with you. A knife of one’s own does wonders in terms of inspiring little sous chefs.
Try another mild, flaky white fish if you like, like halibut, perch, scrod, tilapia or halibut.
Nutrition
Calories: 271kcal | Carbohydrates: 8g | Protein: 47g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 100mg | Sodium: 437mg | Potassium: 1130mg | Fiber: 2g | Sugar: 3g | Vitamin A: 394IU | Vitamin C: 11mg | Calcium: 177mg | Iron: 3mg