Tuesday, June 15, 2010

Grilled Cod with Lemon and Chilli

For one week, its gonna be fish and vegetables. No rice, no meat and no fried food. That is the plan. We'll see how it goes... My recipe tonight was very simple and healthy. The original recipe used hake fillets but I had to change it to cod. Here is my Grilled Cod with Lemon and Chilli. Steamed broccoli and spinach with my cream sauce as side dishes. The fish is ideal meal for occasions when something light is called for. :))

4 cod fillets
2 tbsp olive oil
finely grated rind and juice of 1 lemon
1 tbsp crushed chilli flakes
salt and ground black pepper

Preheat grill(broiler) to high. Brush fillets all over with olive oil and place them skin side up on a baking sheet.
Grill(broil) the fish for 4-5mins, until the skin is crispy, then carefully turn the fillets over in the pan, using a metal spatula.
Sprinkle the fillets with the lemon rind and chilli flakes and season with salt and ground black pepper.
Grill the fillets for a further 2-3 minutes, or until the hake is cooked through. (test using the point of a sharp knife; the flesh should flake).
Squeeze over the lemon juice just before serving.

Any firm white fish can be cooked in this simple, low-fat way. Try halibut, hake or hoki.
If you haven't got any chilli flakes, brush the fish with chilli oil instead of olive oil.

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