Masala Baked Fish with Turmeric Rice
Masala baked fish served with turmeric-scented rice is a delicious, healthy dinner that takes minutes to prepare.
Equipment
- oven
- Saucepan
- baking sheet
- small bowl
Ingredients
Fish Ingredients
- 2 tablespoon olive oil
- 2 tablespoon lemon juice a generous squeeze
- 2 cloves garlic minced
- 2 teaspoon Garam Masala
- 1 teaspoon curry powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- 800 g fish fillets
Turmeric Rice Ingredients
- 2 cups Basmati rice Jasmine rice is a great alternative
- 4 cups boiling water
- 1 teaspoon salt
- 1 teaspoon ground turmeric
Instructions
Cooking Instructions
- To make the rice, combine the rice, boiling water, salt and turmeric in a saucepan set over medium-high heat. Bring to a simmer then cover partially with a lid and allow to cook for 8-10 minutes until the water has been absorbed. Cover fully, reduce the heat to low and allow to cook for another 5 minutes then switch off the heat and allow to steam for another 10 minutes.
- Preheat the oven to 200°C/390°F.
- Combine olive oil, a generous squeeze of lemon juice, minced garlic, Garam Masala, curry powder, salt and pepper together in a small bowl.
- Line a baking sheet or baking dish with parchment paper.
- Add the fish, skin-side down.
- Pat the fish dry with paper towels then spoon over the masala mixture, spreading to coat the fish completely.
- Place the fish in the oven and allow to bake for 10-12 minutes until the fish is cooked through.
- Remove from the oven and allow to rest for a few minutes then serve with side dishes of your choice.
Notes
A serving size is approximately 200g of fish and rice combined.
Nutrition
Serving: 1servingCalories: 266kcalCarbohydrates: 2gProtein: 41gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 100mgSodium: 686mgPotassium: 629mgFiber: 1gSugar: 0.2gVitamin A: 7IUVitamin C: 3mgCalcium: 27mgIron: 1mg
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