South Indian RecipesDinnerHigh Protein

Baked Fish In Coconut Milk Recipe

Name: Baked Fish In Coconut Milk Recipe
Prep time: 60 min
Cook time: 30 min
Total time: 90 min
Yield: 4 servings
Cuisine: South Indian Recipes
Ingredients: 1 kg fish fillet - cut into medium; 2 tablespoon sunflower oil; 2 onion - finely chopped; 2 tablespoon lemon juice; 2 teaspoon garlic - minced; 2 teaspoon ginger - minced; 1 teaspoon green chilli - minced; 2 tomatoes - sliced into roundels; 1/4 cup sunflower oil; 2 tablespoon coriander powder (dhania); 1 teaspoon cumin powder (jeera); 1/2 teaspoon red chilli powder; 1/4 teaspoon turmeric powder (haldi); 1/2 teaspoon fennel seeds (saunf) - coarsely ground with mortar pestle; salt - to taste; 1 cup coconut milk - thick (canned or fresh); 2 tablespoons coriander (dhania) leaves - finely chopped

A high protein South Indian Recipes recipe with fish fillet - cut into medium, sunflower oil, onion - finely chopped. Ready in 1h 30m, serves 4.

Curated byAditi Iyer🇮🇳

Calories

795kcal

Estimated Cost

₹425-575

Carbs85g

Protein42g

Fats32g

Servings Scaler

Instructions

14 steps

1
To begin making the Baked Fish In Coconut Milk recipe, in a mixing bowl, add lemon juice and oil and mix it with the fish fillets
fish fillet - cut into medium(1 kg)lemon juice(2 tablespoon)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)coconut milk - thick (canned or fresh)(1 cup)
2
Let the fish marinade for 1 hour in refrigerator
fish fillet - cut into medium(1 kg)
3
Pre heat the oven to 350 degree C
4
In a fry pan heat 1/4 cup of oil and fry onion till golden
onion - finely chopped(2)
5
Add minced garlic, ginger and green chilies and stir for 2 mins
garlic - minced(2 teaspoon)ginger - minced(2 teaspoon)green chilli - minced(1 teaspoon)
6
Now add tomatoes, spices, crushed fennel seeds and salt to taste
tomatoes - sliced into roundels(2)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)salt - to taste
7
Fry for 3 to 4 minutes till tomatoes are tender
tomatoes - sliced into roundels(2)
8
Add coconut milk and simmer for 5 minutes until thick
coconut milk - thick (canned or fresh)(1 cup)
9
Take the fish out from the fridge and arrange them on a greased baking tray or a cast iron pan
fish fillet - cut into medium(1 kg)
10
Bake the fish for 10 mins
fish fillet - cut into medium(1 kg)
11
Pour the coconut milk sauce all over the fish
fish fillet - cut into medium(1 kg)coconut milk - thick (canned or fresh)(1 cup)
12
cover the baking tray/pan tightly with aluminium foil and return to the oven to bake for another 15 minutes
fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)
13
Carefully remove the pan and the foil and garnish with chopped coriander and serve hot
onion - finely chopped(2)coriander powder (dhania)(2 tablespoon)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)tablespoons coriander (dhania) leaves - finely chopped(2)
14
Serve Baked Fish In Coconut Milk along with Steamed rice for a weeknight dinner
fish fillet - cut into medium(1 kg)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)coconut milk - thick (canned or fresh)(1 cup)

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Recipe Source: archanaskitchen.com

South Indian RecipesDinnerHigh Protein

Baked Fish In Coconut Milk Recipe

A high protein South Indian Recipes recipe with fish fillet - cut into medium, sunflower oil, onion - finely chopped. Ready in 1h 30m, serves 4.

Curated byAditi Iyer🇮🇳

Cook Time1h 30m

Calories

795kcal

Est. Cost₹425-₹575

Serving Size1 portion

Estimated Nutrition Highlights

Carbohydrates

85g(43%)

Protein

42g(21%)

Fats

32g(36%)

Interactive Servings Scaler

Scale the servings dynamically to update the ingredient checklist counts.

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Directions

14 steps

1
To begin making the Baked Fish In Coconut Milk recipe, in a mixing bowl, add lemon juice and oil and mix it with the fish fillets
fish fillet - cut into medium(1 kg)lemon juice(2 tablespoon)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)coconut milk - thick (canned or fresh)(1 cup)
2
Let the fish marinade for 1 hour in refrigerator
fish fillet - cut into medium(1 kg)
3
Pre heat the oven to 350 degree C
4
In a fry pan heat 1/4 cup of oil and fry onion till golden
onion - finely chopped(2)
5
Add minced garlic, ginger and green chilies and stir for 2 mins
garlic - minced(2 teaspoon)ginger - minced(2 teaspoon)green chilli - minced(1 teaspoon)
6
Now add tomatoes, spices, crushed fennel seeds and salt to taste
tomatoes - sliced into roundels(2)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)salt - to taste
7
Fry for 3 to 4 minutes till tomatoes are tender
tomatoes - sliced into roundels(2)
8
Add coconut milk and simmer for 5 minutes until thick
coconut milk - thick (canned or fresh)(1 cup)
9
Take the fish out from the fridge and arrange them on a greased baking tray or a cast iron pan
fish fillet - cut into medium(1 kg)
10
Bake the fish for 10 mins
fish fillet - cut into medium(1 kg)
11
Pour the coconut milk sauce all over the fish
fish fillet - cut into medium(1 kg)coconut milk - thick (canned or fresh)(1 cup)
12
cover the baking tray/pan tightly with aluminium foil and return to the oven to bake for another 15 minutes
fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)
13
Carefully remove the pan and the foil and garnish with chopped coriander and serve hot
onion - finely chopped(2)coriander powder (dhania)(2 tablespoon)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)tablespoons coriander (dhania) leaves - finely chopped(2)
14
Serve Baked Fish In Coconut Milk along with Steamed rice for a weeknight dinner
fish fillet - cut into medium(1 kg)fennel seeds (saunf) - coarsely ground with mortar pestle(1/2 teaspoon)coconut milk - thick (canned or fresh)(1 cup)