Baked Fish in Coconut Milk Recipe
Embark on a delightful culinary journey with our Baked Fish in Coconut Milk, a dish that beautifully marries the richness of coconut milk with tender fish fillets. This South Indian-inspired recipe is not only packed with flavors but is also a perfect addition to your weeknight dinner repertoire. The aromatic spices combined with fresh ingredients create a comforting and satisfying meal that pairs wonderfully with steamed rice. Let’s dive into the preparation of this flavorful dish!
Ingredients
| Ingredient | Quantity |
|---|---|
| Fish fillet (medium cut) | 1 kg |
| Sunflower oil | 2 tablespoons (for marinating) |
| Onion (finely chopped) | 2 |
| Lemon juice | 2 tablespoons |
| Garlic (minced) | 2 teaspoons |
| Ginger (minced) | 2 teaspoons |
| Green chili (minced) | 1 teaspoon |
| Tomatoes (sliced into roundels) | 2 |
| Sunflower oil | 1/4 cup (for frying) |
| Coriander powder (Dhania) | 2 tablespoons |
| Cumin powder (Jeera) | 1 teaspoon |
| Red chili powder | 1/2 teaspoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Fennel seeds (coarsely ground) | 1/2 teaspoon |
| Salt | To taste |
| Coconut milk (thick, canned or fresh) | 1 cup |
| Coriander leaves (finely chopped) | 2 tablespoons |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 350 |
| Protein | 30 g |
| Carbohydrates | 8 g |
| Fat | 20 g |
| Fiber | 2 g |
| Sodium | 500 mg |
Preparation Time
| Activity | Time (minutes) |
|---|---|
| Preparation | 60 |
| Cooking | 30 |
| Total | 90 |
Serving Information
| Servings | 4 |
|---|
Course
| Course | Dinner |
|---|
Cuisine
| Cuisine | South Indian |
|---|
Dietary Preferences
| Diet | High Protein |
|---|
Instructions
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Marinate the Fish: In a mixing bowl, combine the fish fillets with 2 tablespoons of sunflower oil and 2 tablespoons of lemon juice. Mix well to coat the fish evenly and let it marinate in the refrigerator for 1 hour. This step enhances the flavor and ensures the fish absorbs the lemony goodness.
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Preheat the Oven: While the fish is marinating, preheat your oven to 350°F (175°C) to prepare for baking.
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Prepare the Onion Mixture: In a fry pan, heat 1/4 cup of sunflower oil over medium heat. Add the finely chopped onions and sauté until they turn golden brown, stirring occasionally. This caramelization adds a sweet depth to the dish.
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Add Aromatics: To the golden onions, add 2 teaspoons of minced garlic, 2 teaspoons of minced ginger, and 1 teaspoon of minced green chili. Sauté the mixture for about 2 minutes until the garlic is fragrant.
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Incorporate Tomatoes and Spices: Now, add the sliced tomatoes along with 2 tablespoons of coriander powder, 1 teaspoon of cumin powder, 1/2 teaspoon of red chili powder, 1/4 teaspoon of turmeric powder, and 1/2 teaspoon of coarsely ground fennel seeds. Season with salt to taste. Fry this mixture for about 3 to 4 minutes, or until the tomatoes become tender and juicy.
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Add Coconut Milk: Pour in 1 cup of thick coconut milk and bring the mixture to a gentle simmer. Let it cook for about 5 minutes, allowing the flavors to meld and the sauce to thicken slightly.
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Bake the Fish: After marinating, remove the fish from the refrigerator. Arrange the fillets on a greased baking tray or cast iron pan. Bake the fish in the preheated oven for 10 minutes.
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Combine with Sauce: After the initial baking time, pour the coconut milk sauce over the fish, ensuring it is well coated. Cover the baking tray or pan tightly with aluminum foil to retain moisture.
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Finish Baking: Return the covered tray to the oven and bake for an additional 15 minutes. This step ensures that the fish is cooked through and absorbs the delightful flavors of the sauce.
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Garnish and Serve: Once cooked, carefully remove the pan from the oven and take off the foil. Garnish the baked fish with 2 tablespoons of finely chopped coriander leaves for a fresh touch. Serve hot alongside steamed rice for a comforting and satisfying dinner.
Enjoy Your Meal!
Baked Fish in Coconut Milk is not only a feast for the eyes but also a culinary delight that brings the essence of South Indian cuisine to your table. With its rich flavors and creamy texture, this dish is sure to become a family favorite. Enjoy it as a delightful weeknight dinner or as a special treat on the weekends!
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This Baked Fish in Coconut Milk recipe not only offers a delightful taste experience but also showcases the versatility and richness of South Indian cuisine, making it a must-try for fish lovers and culinary enthusiasts alike!
