Seared Cod with Indian Spices and Ginger Yogurt Sauce

Season: Autumn

Prep time: 20 minutes

Cook time: 10 minutes

Tumeric and the combination of Indian spices turn this cod into a colorful savory dish. The coolness and acidity of the yogurt gives it a perfect balance of flavor.

Serves 4


4-6 oz. Cod Fillets, center cut

2 tsp. turmeric

1 tsp. cumin seeds, toasted

1 tsp. coriander seeds, toasted

1/4 tsp. cayenne

1 tsp. fennel seeds, toasted

1 tbsp. olive oil

2 tbsp. canola oil for pan

salt & pepper to taste

1/8 cup chopped parsley or mint

1-1/2 cups goat or cow yogurt

1 tsp. grated ginger

1/2 chili pepper

1/2 lime, juiced

1 garlic clove, minced

1 tsp. mustard seeds

1 tsp. coriander seeds

1/2 tbs olive oil


In a dry cast iron or similar pan toast cumin, coriander, fennel, and cloves over medium heat until fragrant. (+/- 4 minutes)


Place in spice grinder or mortar and pestle and grind to a powder.


Place the Cod on sheet pan and coat with olive oil and season with salt and pepper. Rub spice mixture all over cod. Refrigerate for at least an hour, longer is better.


Next, bring fish to room temperature before cooking in a cast iron pan.

(heavy bottomed stainless pan is fine too or grill)


Heat pan on medium heat until hot and pour canola oil in and place cod in pan. Cook cod for +/- 4 minutes on each side. This time may vary depending on thickness of the fish.


In a separate small pan, heat olive oil over medium-heat and add mustard seeds and coriander seeds. When fragrant, add the minced garlic. Now, stir spices into yogurt, grated ginger, chili pepper, and lime juice. Taste for salt and pepper.


On a dish or shallow bowl place a generous scoop of sauce on the center of the dish.


Place cod on top and sprinkle with fresh parsley or mint.


Cooks note: Top with watermelon radish, sliced thin for added texture and color or sliced roasted sweet potatoes 1/4 inch thick. In the summer, add sliced tomatoes or cucumbers.

©2018 by Laurie Richardone

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