Fish Baked in Coconut Milk Recipe

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Ingredients:

Serving

2 lbs thick fish fillets or 2 lbs steaks , halibut , cod or 2 lbs salmon
4 tsp fresh lemon juice
2 tbsp vegetable oil
2 cups finely chopped onions
1/4 cup vegetable oil
2 tsp minced garlic
2 tsp minced ginger
1 tsp minced green chili peppers , serrano , thai or 1 tsp jalapeno
1 cup chopped fresh tomato
6 tsp ground coriander
1 tsp ground cumin
1/4 tsp ground red pepper , cayenne
1/4 tsp ground black pepper
1/4 tsp ground turmeric
1/2 tsp fennel seed, coarsely ground with mortar and pestle
1 1/4 tsp salt
1/2 cup canned unsweetened coconut milk
1/4 cup chopped cilantro, for garnish

Directions:

Cut fillets crosswise into strips 2-inches wide.
Rub fish with mixture of lemon juice and oil, cover and refrigerate for 1 hour.
Preheat oven to 350 degrees.
In medium frying pan, over medium high heat, fry onion in oil until edges are nicely browned.
Add garlic, ginger, and green chile, and stir over medium heat for 2 minutes.
Add tomatoes, spice mixture, fennel seeds, and salt, and fry, stirring constantly until tomato pieces break down to form a lumpy paste.
Add coconut milk and simmer about 5 minutes until a thick, rich sauce is formed.
Arrange fish in an oiled baking/serving dish large enough to hold fish in a single layer.
Bake, uncovered, for 10 minutes in the preheated oven.
Pour sauce over fish, cover tightly with aluminum foil, and return to oven for 15 to 20 minutes until fish is opaque.
Garnish with chopped cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	635.59 Kcal (2661 kJ)
Calories from fat	412.14 Kcal
		% Daily Value*
Total Fat	45.79g	70%
Sodium	1234.49mg	51%
Potassium	1162.76mg	25%
Total Carbs	22.2g	7%
Sugars	5.35g	21%
Dietary Fiber	11.1g	44%
Protein	36.33g	73%
Vitamin C	14.6mg	24%
Iron	4mg	22%
Calcium	178.2mg	18%

Amount Per 100 g
Calories	229.69 Kcal (962 kJ)
Calories from fat	148.94 Kcal
		% Daily Value*
Total Fat	16.55g	70%
Sodium	446.13mg	51%
Potassium	420.2mg	25%
Total Carbs	8.02g	7%
Sugars	1.93g	21%
Dietary Fiber	4.01g	44%
Protein	13.13g	73%
Vitamin C	5.3mg	24%
Iron	1.5mg	22%
Calcium	64.4mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

15.7

Points
17

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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