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Post subject: Low Fat, Baked Fish with Black Pepper
 Posted: Apr 19, 2008 - 06:14 AM
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Baked Fish with Black Pepper (Machhi kali mirch)
From Lite and Luscious Cuisine of India by Madhu Gadia, M.S., R.D.
Prep: 10 min, Marinate: 20 min, Cook: 20 min.
* 1 lb. whitefish 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
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 400°F. 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 229, fat 11.0g, 45% calories from fat, cholesterol 76mg, protein 30.0g, carbohydrates 0.8g, fiber 0.1g, sugar 0.2g, sodium 180mg, diet points 6.0.
Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.7, Sugar: 0.0, Very lean meat protein: 4.5Per serving:
The recommended wines are: Chablis, Chardonnay, or White Zinfandel.
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Cook, or be cooked. Have a nice day.  |
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