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Masala Baked Fish with Turmeric Rice

Flavorful Masala Baked Fish with Turmeric Rice in 30 Minutes

This Masala Baked Fish with Turmeric Rice is a quick, healthy, and flavorful dish that brings a taste of India to your dinner table.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Indian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Marinade
  • 3 tablespoons Olive Oil Can substitute with canola oil for a neutral flavor.
  • 1 Lemon Juice Can substitute with lime juice for a different citrus flavor.
  • 2 cloves Garlic Minced garlic can be used for better incorporation.
  • 1 tablespoon Garam Masala Curry powder can be used for a milder taste.
  • 1 teaspoon Curry Powder Additional garam masala can intensify the spices.
  • Salt Adjust to taste.
  • Black Pepper Can swap for white pepper for a subtler flavor.
Main Dish
  • 800 g Fish Fillets Any firm white fish like cod or halibut works beautifully.
  • 2 cups Basmati Rice Jasmine rice can provide a unique texture.
  • 4 cups Boiling Water
  • 1 teaspoon Ground Turmeric A little goes a long way.

Equipment

  • Medium saucepan
  • Baking sheet
  • Parchment paper
  • medium bowl

Method
 

Step-by-Step Instructions
  1. Combine 2 cups of basmati rice, 4 cups of boiling water, 1 teaspoon of ground turmeric, and a pinch of salt in a medium saucepan. Bring to a gentle simmer and then cover partially, cooking for 8-10 minutes until most water is absorbed. Reduce heat to low and steam for an additional 5 minutes.
  2. Preheat your oven to 200°C (390°F). This ensures your fish cooks evenly and develops a spiced crust.
  3. Whisk together 3 tablespoons of olive oil, juice of one lemon, and 2 minced garlic cloves in a medium bowl. Add 1 tablespoon of garam masala, 1 teaspoon of curry powder, and salt and black pepper to taste. Mix well to create a fragrant marinade.
  4. Line a baking sheet with parchment paper. Place 800g of fish fillets, skin-side down, on the sheet. Pat them dry and coat evenly with marinade for maximum flavor.
  5. Bake for 10-12 minutes or until the fish is opaque and flakes easily. The aromas will fill your kitchen as the Masala Baked Fish nears readiness.
  6. Remove the fish from the oven and let it rest. Fluff the turmeric rice and serve alongside the fish. Garnish with lime wedges and a fresh salad.

Nutrition

Serving: 1plateCalories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 1gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Ensure fish fillets are patted dry before marinating. Adjust spices based on preference, and consider using fresh herbs or a squeeze of lemon when serving.

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