Pan Seared Cod Fish with Tamarind Sauce is an easy recipe that gives you a tasty flaky fish with a spicy crust in a tangy sauce. It is low in calories and carbs, high in protein and healthy fats!
Pan searing is a classic technique of cooking fish, in which the surface of the fish is cooked at a high temperature which results in a caramelized crust, improving the taste, texture and appearance.
Pan Seared Cod with Tamarind Sauce
Course: MainCuisine: Persian, MediterranianDifficulty: Easy10
minutes10
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minutesPan Seared Cod Fish with Tamarind Sauce is an easy recipe that gives you a tasty flaky fish with a spicy crust in a tangy sauce. It is low in calories and carbs, high in protein and healthy fats!
Ingredients
45 grams dry tamarind size of 1½ limes
▢1 pound Fish fillet (Wild Alaskan Cod or your choice)
▢½ tablespoon cumin seeds coarsely ground
▢½ tablespoon coriander seeds coarsely ground
▢½ tablespoon sesame seeds
▢½ tablespoon Aleppo red pepper
▢½ teaspoon salt adjust to taste
▢4 teaspoons peanut oil
▢1 clove garlic grated
▢2 tablespoons pomegranate molasses
▢¼ teaspoon Advieh Persian mixed spice
▢1 tablespoon green onions chopped
▢1 tablespoon dill chopped
▢1 tablespoon cilantro chopped
Directions
- Clean the dry tamarind and remove any seeds. Soak in ½ cup warm water.
- Clean, rinse and pat dry the fish fillet.
- Mix the coarsely ground cumin seeds, coriander seeds, sesame seeds, red pepper and ⅓ teaspoon salt. Sprinkle the spice mix on both sides of the fish fillet and gently press so it sticks well. Set it aside.
- Pan Seared Fish with Tamarind Sauce. Preparation of fish with spices.
- Meanwhile, once the tamarind softens nicely, squeeze it a few times to obtain the thick juices. Squeeze out the pulp completely and discard.
- Pan Seared Fish with Tamarind Sauce. Preparation of tamarind pulp.
- Heat one teaspoon oil in a small sauce pan and sauté grated garlic for a minute but do not let it brown. Then add the tamarind pulp and stir. When it starts to bubble, add pomegranate molasses, advieh and remaining salt.
- Lower the heat and simmer until the sauce is thick. Stir it occasionally. In the end add most of the chopped herbs, saving just a little for garnish.
- Pan Seared Fish with Tamarind Sauce. Preparation of tamarind sauce.
- Next, heat 3 teaspoons of the oil in an iron skillet at medium high heat. Place the fish fillet on the hot skillet and sear it to a golden brown on both sides until it flakes and is well done. The time will vary with the fish and thickness of the fillet.
- Pour the tamarind sauce all around the fish in the skillet. Let it sizzle for a minute and turn off the heat.
- Plate the well done seared fish on a serving plate and dot the tamarind sauce over it along with a garnish of herbs.
- 10 This seared fish with tamarind sauce pairs well with tahini creamed yellow squash.
Notes
- May substitute dry tamarind with ready made tamarind paste. Follow package instructions for appropriate amount of substitution. Alternatively you could try using tomato paste.
- I normally double the amount of cumin and coriander seeds listed in this recipe and coarsely grind them in the spice blender. I use half of it and save the rest for another time.
- Aleppo red pepper is not too pungent (hot) but very flavorful. You may substitute it with red pepper flakes that are more pungent (hot) and adjust the quantity as per your taste.
- Advieh is a Persian mixed spice blend. You may substitute with a mixed spice blend of preferably Mediterranean or middle eastern style.
- Dry tamarind, pomegranate molasses and other spices are available at middle eastern and Indian stores or online.
- Check for any added salt in spice mixes and other ingredients and adjust.
