Ingredients: kg Fish fillet - cut into medium, tablespoon Sunflower Oil, Onion - finely chopped, tablespoon Lemon juice, teaspoon Garlic - minced, teaspoon Ginger - minced, teaspoon Green Chilli - minced, Tomatoes - sliced into roundels, cup Sunflower Oil, tablespoon Coriander Powder (Dhania), teaspoon Cumin powder (Jeera), teaspoon Red Chilli powder, teaspoon Turmeric powder (Haldi), teaspoon Fennel seeds (Saunf) - coarsely ground with mortar pestle, - to taste, cup Coconut milk - thick (canned or fresh), tablespoons Coriander (Dhania) Leaves - finely chopped, High Protein Vegetarian diet
Instructions: 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. Let the fish marinade for 1 hour in refrigerator. Pre heat the oven to 350 degree C. In a fry pan heat 1/4 cup of oil and fry onion till golden. Add minced garlic, ginger and green chilies and stir for 2 mins. Now add tomatoes, spices, crushed fennel seeds and salt to taste. Fry for 3 to 4 minutes till tomatoes are tender. Add coconut milk and simmer for 5 minutes until thick.Take the fish out from the fridge and arrange them on a greased baking tray or a cast iron pan. Bake the fish for 10 mins. Pour the coconut milk sauce all over the fish. cover the baking tray/pan tightly with aluminium foil and return to the oven to bake for another 15 minutes. Carefully remove the pan and the foil and garnish with chopped coriander and serve hot.Serve Baked Fish In Coconut Milk along with Steamed rice for a weeknight dinner.