Thursday, June 9, 2011

Low Fat Mexican Baked Cod

Fish is great to eat when you are trying to maintain a low fat diet. It’s really low in fat, and full of protein so its just really what you decide to put with it that is the deciding factor on whether it’s a low fat meal or not. For instance deep fried fish is a big no-no for those on a diet. Though in saying that, you only live once so every once in a while traditional fish n’chips is a big favourite of mine. All the other times however, I try to come up with new low fat dinners using fish, that keeps things interesting. After a meal out in Café Mexicana recently in Cork City, I’m hoping to recreate one of the dishes I ordered. It was Mexican baked fish. I’m hoping to reinvent that meal, without the calories that came with it, i.e corn tortilla chips and cheese. Though don’t let me stop you if you looking to have a treat with dinner. This recipe is going by memory from the tastes I can remember from that meal, though there was Sangria involved, which always tweaks the memory slightly…..

Serves 2


  • 2 fillets of cod
  • 1 tin of chopped tomatoes
  • ½ diced red onion
  • 1 chopped clove of garlic
  • 1 tsp of finely sliced jalapeno peppers
  • 1 tbsp of ground cumin
  • 1 tbsp of ground coriander
  • ½ tbsp of brown sugar
  • ½ tbsp of dried oregano
  • Zest & juice of 1 lemon
  • Salt and Pepper
  • ½ can of kidney beans
  • Medium bunch of chopped coriander
  • Basmati rice to serve


  1. Preheat the oven to 180 degrees
  2. In a pan, sauté the onion, garlic, jalapeños and spices and herbs.
  3. Once they softened add the tin of tomatoes and sugar, salt, pepper and lemon zest and juice.
  4. Allow it to cook down for 5-10 minutes
  5. Add the kidney beans and mix to combine
  6. Place the cod in an oven proof dish, and pour the tomato mixture over
  7. Baked in the oven for 15-20 minutes (depending on the size of your fish)
  8. Serve with chopped fresh coriander and basmati rice.

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