Masala baked fish
Masala baked fish served with turmeric-scented rice and chopped salad is a delicious, healthy dinner that takes minutes to prepare.
Servings 4
Calories 266kcal
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
For the turmeric rice
- 2 cups Basmati rice Jasmine rice is a great alternative
- 4 cups boiling water
- 1 tsp salt
- 1 tsp ground turmeric
Instructions
- To make the rice, combine the rice, boiling water, salt and turmeric in a saucepan set over medium-high heat. Bring to a simmer then cover partially with a lid and allow to cook for 8-10 minutes until the water has been absorbed. Cover fully, reduce the heat to low and allow to cook for another 5 minutes then switch off the heat and allow to steam for another 10 minutes.
- 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.
Video
Nutrition
Calories: 266kcal | Carbohydrates: 2g | Protein: 41g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 100mg | Sodium: 686mg | Potassium: 629mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 7IU | Vitamin C: 3mg | Calcium: 27mg | Iron: 1mg
