Spicy Fish Bake

Spicy Fish Bake is a flavorful and aromatic Indian dish that combines tender fish fillets with a vibrant spice blend and a tangy yogurt marinade, all baked to perfection. This low-carb delight is both satisfying and healthy, making it a perfect option for a nutritious meal.

Ingredients

• Fish fillets (such as tilapia or cod) - 300 grams
• Greek yogurt - 100 grams
• Lemon juice - 2 tablespoons
• Garlic, minced - 2 cloves
• Ginger, grated - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon (adjust to taste)
• Salt - 1 teaspoon (or to taste)
• Black pepper - 1/2 teaspoon
• Fresh cilantro, chopped - 2 tablespoons (for garnish)
• Olive oil - 1 tablespoon

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, cumin powder, coriander powder, turmeric powder, red chili powder, salt, and black pepper to create a marinade.
3. Place the fish fillets in the marinade and coat them well. Let the fish marinate for at least 15 minutes.
4. Grease a baking dish with olive oil and arrange the marinated fish fillets in the dish.
5. Bake the fish in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from the oven and garnish with fresh chopped cilantro before serving.

Nutrition

• Calories: 300
• Protein: 35 g
• Carbs: 7 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

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

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