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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.
- Serving Size 1 Medium Piece (40 g)
- Calories50.8 kcal
- Carbs0.7 g (2.8 kcal)
- Protein6.5 g (25.9 kcal)
- Fats2.5 g (22.1 kcal)
Pakleli Mase recipe
Pakleli Mase is a good source of protein, niacin, vitamin D, omega 3 fatty acids, and an excellent source of selenium, vitamin B12. HINT: Eating fish once a week reduces the risk of heart attack and stroke.
Cooking time: 60 minutes
Serves: 14 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
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.
Nutrition Label
Pakleli Mase
- Serving Size1 Medium Piece (40 g)
- Calories50.8 kcal
- Carbs0.7 g
- Fiber0.7 g
- Sugar0.0 g
- Protein6.5 g
- Fat2.5 g
- Saturated fat0.5 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.6 g
- Cholesterol16.8 mg
- Sodium165.7 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Pakleli Mase | Baked fish | Baked Meen | Bhuni Machli |
|---|---|---|---|---|
| Calories | 50.8 kcal | 51.7 kcal | 51.7 kcal | 51.7 kcal |
| Carbs | 0.7 g | 1 g | 1 g | 1 g |
| Protein | 6.5 g | 6.4 g | 6.4 g | 6.4 g |
| Fat | 2.5 g | 2.5 g | 2.5 g | 2.5 g |
| Fiber | 0.7 g | 1 g | 1 g | 1 g |
| Sugar | 0 g | 0 g | 0 g | 0 g |
| Sodium | 165.7 mg | 161.7 mg | 161.7 mg | 161.7 mg |
| Cholesterol | 16.8 mg | 16.3 mg | 16.3 mg | 16.3 mg |
