Fish in Masala
(1 vote)
(1 vote)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
349
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- 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
Preparation steps
1.
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.
2.
Bake in a preheated oven at 180°C (approximately 350°F) for about 15–20 minutes. Add a little water if desired.
3.
Arrange the fish fillets in 4 bowls.
4.
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.
