We love seafood in every form — curried, fried, grilled, you name it. There’s something incredibly satisfying about a simple fish dish that’s both nourishing and full of flavor. This particular recipe has become one of our go-to meals when we want something light, quick, and healthy without compromising on taste.
It’s especially perfect if you’re watching your carbs, following a keto lifestyle, or simply trying to eat cleaner. Despite being diet-friendly, it feels hearty and indulgent enough to satisfy everyone at the table.
I used frozen cod for this recipe because it’s easy to keep on hand, but fresh cod works beautifully if you can get it. Cod is mild, flaky, and absorbs flavors wonderfully, making it ideal for quick cooking. My boys are big fish lovers, especially when it’s served with grilled vegetables or a crisp cold salad on the side.
One of the best things about this dish is how simple and budget-friendly it is. When you’re short on time but still want something nutritious and delicious, this recipe truly delivers.
The seasoning is straightforward: red chili flakes, garlic powder, onion powder, white pepper, and tandoori masala, along with a sprinkle of dried parsley for freshness. You can absolutely adjust the spices to your taste. Personally, I avoid cinnamon or regular red chili powder with cod, as they can overpower its delicate flavor. I also prefer white pepper over black pepper, which can sometimes taste slightly bitter with mild fish.
A squeeze of fresh lemon juice ties everything together, adding brightness and balance to the marinade. Once the fish is cooked — either pan-seared or lightly grilled — I use the same pan to sauté bell peppers and asparagus. This step is key, as the vegetables soak up all the flavorful bits left behind by the fish and spices, making them incredibly tasty with minimal extra effort.
It’s a complete meal on one plate: lean protein, vibrant vegetables, and bold yet clean flavors.
This recipe is also perfect for involving older kids or teenagers in the kitchen. It’s simple, quick, and forgiving — a great confidence-builder for budding cooks who want to learn how to prepare healthy meals for themselves.
Easy, nutritious, budget-friendly, and genuinely delicious — this is one of those everyday recipes that you’ll find yourself coming back to again and again. 🐟🥦✨
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Servings |
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- 8 No. Cod Fish fillet
- 2 tbsp Dry red chili flakes
- Salt
- 1.5 tbsp Garlic powder
- 2 tsp Onion powder
- 2 tsp Tandoori Powder
- 1/2 tsp white pepper powder
- 1 tbsp Dry parsley
- 2 No. Avocado chopped to cubes
- 1 cup corn kernels Boiled
- 12-15 No. Asparagus
- 1 No. Onion medium size, cut to cubes
- 1 No. Tomato large, cut to cubes
- 1 No. Green Bell pepper cut to cubes
- 2 tbsp Lemon juice
- 4-5 tbsp olive oil
Ingredients
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- Wash and pat dry the fish fillet
- Add in Salt, Tandoori powder, Dry red chili flakes, 1 tbsp Garlic powder, Onion powder, White pepper powder, Dry parsley and 1 tbsp lemon juice. Mix the fish well with all the spices and keep it aside for 10 minutes.
- Add oil to a pan and pan fry the fish for around 4-5 each side on medium heat till its nice and crispy. Do not over cook it. Once you take the fish out, lightly saute Asparagus, bell pepper and boiled corn in the pan for 5-7 minutes.
- Mix in chopped onions, tomatoes and avocado. Add little salt, 1/2 tsp Garlic powder and 1 tbsp lemon juice and mix well.
- Add in the lightly roasted corn kernels. Mix well.
- Serve the fish along side with the salad, asparagus and bell pepper.
