Fish in Masala

Name: Fish in Masala
Total time: 2 h 40 min
Yield: 4
Cuisine: Asian, Indian
Ingredients: 4 pcs fish fillets (redfish, cod, about 200 grams); salt; 2 Tbsps lemon juice; 2 Tbsps hot Ghee; 400 grams Yogurt (0.1% fat); 3 Tbsps Vinegar; 1 size onion (finely grated); 3 garlic cloves (crushed; to taste); 0.5 tsp freshly grated ginger; 0.5 tsp Turmeric; 1 pinch salt; 1 pinch ground cilantro; 1 generous pinch Garam Masala; 1 generous pinch Chili powder; peppers (to taste); 0.5 Red chili pepper; 1 Tbsp shallots; 1 Tbsp Lime zest

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Health Score:

94 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 2 h. 40 min.

Ready in

Calories:

349

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	349 cal.	(17 %)
Protein	43 g	(44 %)
Fat	16 g	(14 %)
Carbohydrates	7 g	(5 %)
Sugar added	0 g	(0 %)
Roughage	0.4 g	(1 %)

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more nutritional values

Vitamin A	0.1 mg	(13 %)
Vitamin D	0.2 μg	(1 %)
Vitamin E	2.8 mg	(23 %)
Vitamin K	3.5 μg	(6 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	1.1 mg	(100 %)
Niacin	14.3 mg	(119 %)
Vitamin B₆	0.7 mg	(50 %)
Folate	30 μg	(10 %)
Pantothenic acid	0.4 mg	(7 %)
Biotin	4.6 μg	(10 %)
Vitamin B₁₂	5.6 μg	(187 %)
Vitamin C	7 mg	(7 %)
Potassium	1,004 mg	(25 %)
Calcium	129 mg	(13 %)
Magnesium	70 mg	(23 %)
Iron	0.8 mg	(5 %)
Iodine	134 μg	(67 %)
Zinc	0.5 mg	(6 %)
Saturated fatty acids	8.3 g
Uric acid	12 mg
Cholesterol	150 mg
Complete sugar	6 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the fish: 4 pcs fish fillets (redfish, cod, about 200 grams); salt; 2 Tbsps lemon juice; 2 Tbsps hot Ghee

For the marinade: 400 grams Yogurt (0.1% fat); 3 Tbsps Vinegar; 1 size onion (finely grated); 3 garlic cloves (crushed; to taste); ½ tsp freshly grated ginger; ½ tsp Turmeric; 1 pinch salt; 1 pinch ground cilantro; 1 generous pinch Garam Masala; 1 generous pinch Chili powder; peppers (to taste)

For the garnish: ½ Red chili pepper; 1 Tbsp shallots; 1 Tbsp Lime zest

How healthy are the main ingredients?

Ghee shallot ginger salt onion garlic clove

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Preparation steps

Rub fish fillets with salt and lemon juice and place in a baking dish greased with the clarified butter. For the marinade, mix all ingredients together with 1–2 tablespoons water. Marinate fish pieces in mixture for about 2 hours covered in the refrigerator. Turn occasionally.

Bake in a preheated oven at 180°C (approximately 350°F) for about 15–20 minutes. Add a little water if desired.

Arrange the fish fillets in 4 bowls.

Rinse chile pepper, remove the seeds, and cut into rings. Garnish the fish with chile rings and sprinkle with scallion rings and lime zest. Serve hot.

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