Baked Tilapia Fish with Indian Spices

Now that I am on a Calorie Reduction Resolution, I decided to bake some fish and have it for lunch instead of stuffing myself with rice and other carbohydrates. I baked some Tilapia (known as Thilopia or Kerala Karimeen in Malayalam). This was the first time I was having Baked Fish but it was better than what I had imagined all this while. I must say I miss the regular Kerala Fried Fish 😛

Baked Tilapia with Indian Spices

Ingredients

1. Boneless and Skinless Tilapia Fillets – 2
2. Turmeric Powder – 1/4 tsp
3. Lemon Juice – 1 tsp
4. Sliced Onions – 1 medium
5. Chopped Tomatoes – 1 medium
6. Finely Chopped Garlic – 1 tbsp
7. Finely chopped Coriander Leaves/Cilantro – A handful
8. Finely chopped Parsley – A few
9. Salt – to taste

For marinade

1. Lemon Juice – 1 tsp
2. Fish Masala Powder – 3 tbsp (I used Eastern Fish Masala)
3. Paprika/Kashmiri Chilly Powder – 1 tsp
4. Black Pepper Powder – 1/2 tsp
5. Ginger Garlic Paste – 2 tsp
6. Salt – to taste
7. Fenugreek Powder (Uluva) – A pinch

Fish Marinated with Indian Spices

Preparation Method

1. Clean and wash the tilapia fillets. Soak it in water along with a pinch of turmeric and 1 tsp lemon juice for 5 minutes. This will remove any unwanted smell.
2. Prepare a marinade using the ingredients listed above. Marinate the fillets and refrigerate it for an hour.
3. Take the fillets and keep it aside.
4. Combine the onions, tomatoes, garlic and salt with the left over marinade.
5. Spray a few drops of oil on a baking dish.
6. Layer the dish with onions, tomatoes and garlic mixture. Place the fish fillets on this layer.
7. Cover the fillets with remaining onion tomato mixture. Sprinkle cilantro and parsley.
8. Preheat oven to 400 degree F. Bake for 35-45 minutes till the fish flakes easily.
9. Broil for 5 minutes so that it browns lightly.
10. I had a piece of this baked tilapia for lunch along with the juicy tomatoes and onions.

Tilapia ready for baking