0 from 36 votes
Masala baked fish
Masala baked fish served with turmeric-scented rice and chopped salad is a delicious, healthy dinner that takes minutes to prepare.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4
Calories: 266 kcal
Course:
Dinner
Cuisine:
Indian
Ingredients
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 garlic cloves
- 2 tsp garam masala
- 1 tsp curry powder
- 1 tsp salt
- ½ tsp black pepper
- 800 g (1½lb) fish fillets
Instructions
- Preheat the oven to 200°C/390°F.
- Combine olive oil, a generous squeeze of lemon juice, minced garlic, Garlic Masala, curry powder, salt and pepper together in a small bowl.
- Line a baking sheet or baking dish with parchment paper.
- Add the fish, skin-side down.
- Pat the fish dry with paper towels then spoon over the masala mixture, spreading to coat the fish completely.
- Place the fish in the oven and allow to bake for 10-12 minutes until the fish is cooked through.
- Remove from the oven and allow to rest for a few minutes then serve with side dishes of your choice.
Cup of Yum
Nutrition Information
Calories
266kcal
(13%)
Carbohydrates
2g
(1%)
Protein
41g
(82%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Cholesterol
100mg
(33%)
Sodium
686mg
(29%)
Potassium
629mg
(18%)
Fiber
1g
(4%)
Sugar
0.2g
(0%)
Vitamin A
7IU
(0%)
Vitamin C
3mg
(3%)
Calcium
27mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 266
% Daily Value*
| Calories | 266kcal | 13% |
| Carbohydrates | 2g | 1% |
| Protein | 41g | 82% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 100mg | 33% |
| Sodium | 686mg | 29% |
| Potassium | 629mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 0.2g | 0% |
| Vitamin A | 7IU | 0% |
| Vitamin C | 3mg | 3% |
| Calcium | 27mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.