Baked Fish Masala
Tender king fish fillets marinated in a classic Indian spice blend with a hint of mustard oil, then baked to flaky perfection. A light, protein-packed, and flavorful dish ideal for a healthy dinner.
For 4 servings
Preheat oven and prepare the marinade
Preheat your oven to 200°C (400°F). In a small bowl, combine the ginger-garlic paste, mustard oil, lemon juice, red chili powder, turmeric powder, coriander powder, cumin powder, and salt. Mix well to form a smooth paste.
TIPUsing freshly roasted cumin powder will give the masala a much richer, smokier aroma.Marinate the fish fillets
- Place the cleaned and dried fish fillets in a shallow dish.
- Pour the prepared masala paste over the fish.
- Gently rub the marinade on all sides of each fillet, ensuring they are evenly coated.
- Cover the dish and let it marinate in the refrigerator for at least 30 minutes, or up to an hour for best results.
TIPDon't marinate the fish for more than a couple of hours as the acid in the lemon juice can start to 'cook' the fish, changing its texture.Bake the fish
- Line a baking tray with parchment paper or lightly grease it.
- Arrange the marinated fish fillets on the tray in a single layer, leaving some space between them.
- Place the tray in the preheated oven and bake for 12-15 minutes.
- The fish is cooked when it's opaque and flakes easily with a fork.
TIPFish cooks quickly. Check for doneness at the 12-minute mark to avoid overcooking, which can make it dry.Garnish and serve
Once cooked, carefully remove the baking tray from the oven. Garnish the baked fish with freshly chopped coriander leaves. Serve hot with a side of salad or steamed vegetables.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Patting the fish fillets completely dry before marinating helps the masala adhere better.
- 2For an extra tang, you can squeeze a little more lemon juice over the fish just before serving.
- 3If you don't have an oven, you can pan-sear the fish fillets on a non-stick pan with a tiny bit of oil for 4-5 minutes per side.
- 4This dish is best served fresh and hot. Leftovers can be stored in an airtight container in the fridge for up to one day.
Frequently asked questions
Yes, it is a very healthy dish. It's high in lean protein and omega-3 fatty acids from the fish. Baking is a low-fat cooking method, and the spices used have various health benefits. It's an excellent choice for a diabetic-friendly or weight-loss diet.
