Baked Fish in Coconut Milk
A delectable South Indian-inspired dish, Baked Fish in Coconut Milk is a flavorful and nutritious meal that pairs perfectly with steamed rice. This light yet satisfying dish is perfect for weight-watchers, offering a combination of tender fish fillets baked in a thick, aromatic coconut milk sauce. With the richness of Indian spices like coriander, cumin, and fennel, this recipe is a treat for both your taste buds and your health. The creamy coconut milk envelops the fish, infusing it with bold flavors while keeping it moist and succulent. Whether served as a side dish or as the main course, this easy-to-make dish is sure to become a favorite in your weekly dinner rotation.
Ingredients for Baked Fish in Coconut Milk
Here is what you’ll need to prepare this hearty and aromatic dish:
| Ingredient | Quantity |
|---|---|
| Fish fillet | 1 kg (cut into medium-sized pieces) |
| Oil | 2 tbsp |
| Onion | 2, finely chopped |
| Lemon juice | 2 tbsp |
| Garlic | 2 tsp, minced |
| Ginger | 2 tsp, minced |
| Green chili | 1, minced |
| Tomatoes | 2, sliced into roundels |
| Oil (for frying) | 1/4 cup |
| Coriander powder (Dhania) | 2 tbsp |
| Cumin powder (Jeera) | 1 tsp |
| Red chili powder | 1/2 tsp |
| Turmeric powder (Haldi) | 1/4 tsp |
| Fennel seeds (Saunf) | 1/2 tsp, coarsely ground |
| Salt | To taste |
| Coconut milk | 1 cup, thick (canned or fresh) |
| Coriander leaves (Dhania) | 2 tbsp, finely chopped |
Nutritional Information (Approximate per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 30 g |
| Carbohydrates | 6 g |
| Fat | 22 g |
| Saturated Fat | 16 g |
| Fiber | 1 g |
| Sodium | 250 mg |
Preparation Time: 60 minutes
Cooking Time: 30 minutes
Total Time: 90 minutes
Serves: 4-6
Instructions for Making Baked Fish in Coconut Milk
-
Marinate the Fish
- In a mixing bowl, combine the lemon juice and 2 tablespoons of oil. Add the fish fillets and gently mix to coat them evenly. Cover the bowl and refrigerate for at least 1 hour, allowing the fish to marinate and absorb the flavors.
-
Prepare the Coconut Milk Sauce
- Preheat your oven to 350°F (175°C).
- In a frying pan, heat 1/4 cup of oil over medium heat. Add the finely chopped onions and sauté them until they turn golden brown and soft, about 5-7 minutes.
- Stir in the minced garlic, ginger, and green chilies. Sauté for another 2 minutes, allowing the spices to release their fragrance.
- Add the sliced tomatoes to the pan and cook until they soften, about 3-4 minutes.
- Sprinkle in the coriander powder, cumin powder, red chili powder, turmeric powder, and ground fennel seeds. Stir well to combine and cook the mixture for 3-4 minutes until the tomatoes have fully softened and the spices are well incorporated.
- Pour in the coconut milk and stir to combine. Bring the mixture to a gentle simmer. Let it cook for 5 minutes, or until it thickens slightly. Taste and adjust salt as needed.
-
Bake the Fish
- Take the marinated fish fillets out of the refrigerator and arrange them in a greased baking dish or a cast iron pan.
- Bake the fish in the preheated oven for 10 minutes.
- After 10 minutes, pour the prepared coconut milk sauce evenly over the fish fillets, making sure they are fully covered.
- Cover the baking dish tightly with aluminum foil to trap the moisture and flavor inside. Return it to the oven and bake for an additional 15 minutes.
- Once done, carefully remove the dish from the oven. Remove the foil and garnish with freshly chopped coriander leaves.
-
Serve
- Serve the Baked Fish in Coconut Milk hot, accompanied by fluffy steamed rice. The richness of the coconut milk sauce, along with the tender fish, makes for a hearty and satisfying meal.
Tips for Perfect Baked Fish in Coconut Milk
- Fish Selection: Opt for firm white fish fillets such as cod, tilapia, or snapper. These types of fish will hold up well during baking and absorb the flavors of the coconut milk sauce beautifully.
- Spices: Adjust the level of spiciness to suit your preference by adding more or less red chili powder and green chili. For a milder version, you can reduce the amount of chili.
- Make-Ahead: This dish is perfect for meal prepping! You can marinate the fish the night before and bake it fresh the next day for an easy and quick dinner.
- Serving Suggestions: For a complete meal, serve this dish with steamed basmati rice, a side of sautéed vegetables, or a light salad for a fresh contrast.
Baked Fish in Coconut Milk is a simple yet flavorful dish that brings together the creamy richness of coconut milk and the aromatic spices of South Indian cuisine. Whether you’re preparing it for a special dinner or a regular weeknight meal, it’s sure to become a favorite in your home.
