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Baked Fish With Black Pepper (machhi Kali Mirch)

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CATEGORY CUISINE TAG YIELD
Seafood Diabetic 4 Servings

INGREDIENTS

1 lb Fish fillets
1/2 t Salt
1/8 t Turmeric
1/2 t Cumin powder
1/2 t Ground black pepper
1 Clove garlic, chopped
1 t Oil
1 1/2 t Fresh lemon juice

INSTRUCTIONS

Place fish fillets in a bowl, sprinkle with salt, turmeric, cumin,
black pepper and garlic, tossing to coat well. Cover and marinate for
20 minutes at room temperature or longer in the refrigerator. Preheat
oven to 400øF. Coat the bottom of baking dish with the oil. Place  the
fish in a single layer and pour the marinade over it. Bake  uncovered
for 20-25 minutes. The fish should be firm to the touch.  Fish is done
when it easily flakes with a fork. Sprinkle with lemon  juice.  Per
serving: calories 106, fat 2.0g, 17% calories from fat,  cholesterol
49mg, protein 20.3g, carbohydrates 0.7g, fiber 0.1g,  sodium 328mg.
Exchanges: 3 Lean Meat.  The recommended wines are: Pinot Blanc, White
Zinfandel, or Riesling.  Source: webmaster@MealsForYou.com Copyright ©
1996-1998 Meals For  You.  MC Formatted & MC Busted by Barb at Possum
Kingdom  NOTES : Prep: 10 min, Marinate: 20 min, Cook: 20 min.  Recipe
by: Lite and Luscious Cuisine of India by Madhu Gadia, M.S., R.  Posted
to MC-Recipe Digest by "abprice@wf.net" <abprice@wf.net> on  Mar 16,
1998

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 158
Calories From Fat: 41
Total Fat: 4.5g
Cholesterol: 47.6mg
Sodium: 718.4mg
Potassium: 279mg
Carbohydrates: <1g
Fiber: <1g
Sugar: <1g
Protein: 26.9g


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