Baked Fish with Black Pepper (Machhi Kali Mirch) Recipe

Serves: 4

Ingredients

  • 1 lb fish fillets
  • 1/2 tsp salt
  • 1/8 tsp turmeric
  • 1/2 tsp cumin powder
  • 1/2 tsp ground black pepper
  • 1 clove garlic, chopped
  • 1 tsp oil
  • 1 1/2 tsp fresh lemon juice

Preparation

  1. Place fish fillets in a bowl and sprinkle with salt, turmeric, cumin, black pepper and garlic. Toss to coat well.
  2. Cover and marinate for 20 minutes at room temperature, or longer in the refrigerator.
  3. Preheat oven to 400 degrees F.
  4. Coat the bottom of baking dish with the oil. Place the fish in a single layer and pour the marinade over it.
  5. Bake uncovered for 20-25 minutes.
  6. The fish should be firm to the touch. Fish is done when it easily flakes with a fork.
  7. Sprinkle with lemon juice.

Nutritional Information

Per serving:

  • 106 calories
  • 2g fat
  • 20.3g protein
  • 0.7g carbohydrate
  • 49mg cholesterol
  • 0.1g fiber
  • 328g sodium

Diabetic Exchanges

  • 3 Lean Meat

NOTES

  • Prep: 10 min
  • Marinate: 20 min
  • Cook: 20 min

Recipe reviewed by Dietitian Kimberly A. Tessmer, RD LD

In the event that you find that this recipe is not appropriate for diabetics, please contact us and we will review your suggestions.

Fish

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