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Clean the fish
Wash the fish pieces thoroughly under running water. Pat dry and keep aside in a strainer till the water drains out.
Baked Meen
Baked Meen has 51.7 calories per serving (1 Medium Piece) — that's 130.2 calories per 100g. It provides 6.4g protein, 1g carbs, and 2.5g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Baked Meen in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories51.7 kcal
- Carbs1.0 g (3.9 kcal)
- Protein6.4 g (25.7 kcal)
- Fats2.5 g (22.1 kcal)
Nutrition Label
Baked Meen
- Serving Size1 Medium Piece (40 g)
- Calories51.7 kcal
- Carbs1.0 g
- Fiber1.0 g
- Sugar0.0 g
- Protein6.4 g
- Fat2.5 g
- Saturated fat0.5 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.7 g
- Cholesterol16.3 mg
- Sodium161.7 mg
Nutrition per 100g
- Calories130.2 kcal
- Carbs2.5 g
- Fiber2.6 g
- Sugar0.1 g
- Protein16.2 g
- Fat6.2 g
- Cholesterol41.1 mg
- Sodium407.1 mg
1 serving = 39.7g
Cooking time: 60 minutes
Serves: 15 persons
Ingredients
Raw fish
500 Grams
Lemon juice
1 Table Spoon
Coriander leaves
10 Grams
Rice bran oil
1 Table Spoon
Salt
5 Grams
Ginger garlic paste
1 Table Spoon
Cumin powder
5 Grams
Black pepper powder
2 Tea Spoon
Red chilli powder
1 Table Spoon
Coriander powder
2 Tea Spoon
Instructions
1
2
Marinate the fish
In a bowl add fish pieces, to it add all the spices, mix well and keep it aside for 1 hour.
3
Bake the fish pieces
Preheat the oven to 160 degrees, remove excess masala from fish grease the baking tray, and bake the fish pieces for 30-40 minutes.
4
Serve hot
Sprinkle lemon juice while serving the fish.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Baked Meen | Pakleli Mase | Chepala Tikka | Fish tikka |
|---|---|---|---|---|
| Calories | 51.7 kcal | 50.8 kcal | 101.1 kcal | 101.1 kcal |
| Carbs | 1 g | 0.7 g | 2.8 g | 2.8 g |
| Protein | 6.4 g | 6.5 g | 11.4 g | 11.4 g |
| Fat | 2.5 g | 2.5 g | 4.9 g | 4.9 g |
| Fiber | 1 g | 0.7 g | 1.1 g | 1.1 g |
| Sugar | 0 g | 0 g | 0.9 g | 0.9 g |
| Sodium | 161.7 mg | 165.7 mg | 285.2 mg | 285.2 mg |
| Cholesterol | 16.3 mg | 16.8 mg | 29.6 mg | 29.6 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 51.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (16.3mg) and low saturated fat (0.5g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~39.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~39.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~39.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~39.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Baked Meen stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (103.5-155.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Baked Meen contains 51.7 kcal (6.4g protein, 1g carbs, 2.5g fat). That's 130.2 kcal per 100g. You can track exact portions in the Hint app.
At 51.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Baked Meen has 6.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Baked Meen is light enough for dinner at 51.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Baked Meen is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
