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Cajun Style Cod
Cajun Style Cod

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Serves: 4
Ingredients:

4 cod steaks, each weighting about 175g / 6 oz
30ml / 2 tbsp low fat natural yogurt
15ml / 1 tbsp lime or lemon juice
1 garlic clove, crusehd
5ml / 1 tsp ground cummin
5ml / 1 tsp paprika
5ml / 1 tsp mustard powder
2.5ml / 1/2 tsp cayenne pepper
2.5ml / 1/2 tsp dried thyme
2.5ml / 1/2 tsp dried oregano
non-stick cooking spray
new potatoes and mixed salad to serve.

Method:
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.

Mix together the crushed garlic, spice and herbs. Coat both sides of the fish with the seasoning mix, rubbing in well.

Spray a graded grill pan opr heavy-based frying pan with a non-sticky cooking spray. Heat until very hot. Add the fish and cook over high heat for 4 minutes, or until the undersides are well browned.

Turn the sticks over and cook for a further 4 minutes, or until cooked through. Serve immediatly accompanied by new potatoes and a mixed salad.

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