Baked Fish with Black Pepper

Source: Machhi Kali Mirch – Asian Indian
Servings: 8
Ingredients:

Here the fish is marinated and baked with garlic and herbs. If desired, marinate the fish the night before and refrigerate it. You can either bake it or stir-fry it in a pan

2 pounds fish filletsBaked Fish with Black Pepper
1 teaspoon salt
¼ teaspoon turmeric
1 teaspoon cumin powder
1 teaspoon black pepper
2 garlic cloves, chopped
2 teaspoons vegetable oil
1 tablespoon fresh lemon juice

Directions:

Place the fish in a bowl, sprinkle with the salt, turmeric, cumin powder, black pepper and garlic, turning to coat well. Cover and marinate for 20 minutes at room temperature or longer in the refrigerator.

Preheat the oven to 400F (205C). Coat the bottom of a baking dish with the oil. Place the fish in a single layer and pour the marinade over it. Bake uncovered, for 20 to 25 minutes or until the fish is firm to the touch and easily flakes with a fork. Sprinkle with lemon juice.

Exchanges: 3 lean meats

Per Serving: Calories 119, Carbohydrate 0g, Fat 2.5g, Saturated fat 0.5g, Dietary fiber 0g, Protein 22g, Cholesterol 40 mg, Sodium 315mg

 

 
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