This Week’s Recipe: Indian Oven Baked Fish

Why Indian Baked Fish?

This recipe is inspired from my recipe for Oven Baked Fish with Tomato and Fennel. What I love – besides the taste – about these recipes is the simplicity in preparing and cooking them. Although I love a great meal every night, I don’t enjoy spending too long in the kitchen cooking and even less time washing up.

Using Indian flavours and ingredients, this recipe is my perfect solution. The delicateness of the fish is matched with the gentle cooking method (every ingredient cooks from raw, covered together in the oven) and the aromas of Indian spices. Tasty and filling; all you will need to cook this meal is a large ovenproof dish.

600g firm white fish
1 onion sliced thinly
4 garlic cloves, chopped
1 inch piece ginger, peeled and chopped
2 carrots (250g), peeled and sliced
2 medium potatoes (400g) cut into 1 inch pieces
1 teaspoon yellow mustard seeds
1 1/2 teaspoons ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
4 cardamom pods, crushed open
1 lemon, juiced
1 bunch coriander, washed, leaves picked and stalks chopped
1 400g tin chopped tomatoes
1 165g tin coconut cream
1 teaspoon sugar
2 tablespoons olive oil

Preheat oven to 180 Degrees Celsius. In a large ovenproof pan place olive oil and all of the dried spices. Place on a medium heat and stir until the mustard seeds start to pop and take off the heat.

Layer the fish on top of the aromatics in an even layer and top with the onions, garlic, ginger, potatoes and carrots. Pour the tinned tomatoes and coconut cream over the fish, and sprinkle with sugar, lemon juice, coriander stalks, salt and pepper.

Cover with a lid or aluminium foil and bake in the oven for 30 minutes.

After 30 minutes remove the lid and continue to bake for 40 –60 minutes, or until the liquid has thickened and the edges look golden.

Sprinkle with fresh coriander leaves.

Serves 4 with rice, or bread (naan preferably) and your favourite Indian condiments.

Bon Appetite


Simon T said...

If you love fennel so much, why don't you marry it?

Seriously, I can't wait to have a crack at this one...



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