Baked Fish Amritsari

Baked Fish Amritsari is a delightful fusion of traditional Indian spices and a healthy cooking method, resulting in a flavorful and protein-rich dish. This baked version retains the essence of the classic fried Amritsari fish while being lighter and healthier.

Ingredients

• Fish fillets (preferably cod or tilapia) - 300 grams
• Lemon juice - 2 tablespoons
• Ginger-garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Besan (gram flour) - 2 tablespoons
• Rice flour - 1 tablespoon
• Salt - 1 teaspoon (adjust to taste)
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Oil - 1 tablespoon (for greasing)
• Fresh coriander leaves - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, combine lemon juice, ginger-garlic paste, red chili powder, turmeric powder, garam masala, salt, coriander powder, and cumin powder to create a marinade.
3. Add the fish fillets to the marinade, ensuring they are well coated. Let them marinate for at least 15 minutes.
4. In another bowl, mix besan and rice flour together. This will be used for coating the fish.
5. Take each marinated fish fillet and coat it with the besan and rice flour mixture evenly.
6. Grease a baking tray with oil and place the coated fish fillets on it.
7. Bake in the preheated oven for 15-20 minutes or until the fish is cooked through and slightly golden on the outside.
8. Remove from the oven, garnish with fresh coriander leaves, and serve hot with lemon wedges.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.2 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in omega-3 fatty acids, which support heart health.

Tags