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Masala baked fish

Masala Baked Fish: A Flavor-Packed Healthy Delight

Enjoy the exquisite flavors of Masala Baked Fish that is healthy and easy to prepare in just 25 minutes.
Prep Time 10 minutes
Cook Time 15 minutes
Resting Time 2 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Indian
Calories: 350

Ingredients
  

For the Fish
  • 3 tablespoons Olive Oil Substitute with avocado oil if needed.
  • 1 tablespoon Lemon Juice Fresh juice is ideal.
  • 3 cloves Garlic Cloves Feel free to use minced garlic from a jar.
  • 2 teaspoons Garam Masala Must be fresh for best results.
  • 1 teaspoon Curry Powder Increase garam masala if unavailable.
  • to taste teaspoon Salt Essential for seasoning.
  • to taste teaspoon Black Pepper Use freshly cracked for better flavor.
  • 800 grams Fish Fillets Use firm white fish like tilapia or cod.
For the Rice
  • 2 cups Basmati Rice Can substitute with jasmine rice.
  • 4 cups Boiling Water
  • 1 teaspoon Ground Turmeric Omit for plain rice but essential for the dish.

Equipment

  • medium saucepan
  • baking dish
  • whisk
  • Parchment paper

Method
 

Preparation Steps
  1. In a medium saucepan, combine 2 cups of basmati rice, 4 cups of boiling water, 1 teaspoon of ground turmeric, and a pinch of salt. Bring to a gentle simmer over medium heat, then cover and cook for about 8-10 minutes until the water is absorbed.
  2. While the rice cooks, preheat your oven to 200°C (390°F). Gather your ingredients for the fish preparation.
  3. In a mixing bowl, whisk together 3 tablespoons of olive oil, the juice of 1 lemon, 3 minced garlic cloves, 2 teaspoons of garam masala, 1 teaspoon of curry powder, salt, and freshly cracked black pepper to taste.
  4. Line a baking dish with parchment paper for easy cleanup. Place fish fillets, skin-side down on the prepared dish.
  5. Pat the fish fillets dry and generously spoon the prepared masala mixture over each fillet, ensuring they are fully coated.
  6. Transfer the baking dish to your preheated oven and bake the fish for 10-12 minutes.
  7. Once baked, remove the masala baked fish from the oven and let it rest for a couple of minutes. Fluff the turmeric rice.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 1gVitamin A: 5IUVitamin C: 10mgCalcium: 2mgIron: 10mg

Notes

Use fresh garam masala and curry powder for the best flavor. Marinade fish ahead of time for deeper flavor absorption.

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