Coconut Fish Bake Recipe

burn coconut fish bake recipe image

Coconut Fish Bake Recipe

SERVES 3

Ingredients

  • 300g Plaice
  • 400g Lemon Sole
  • 1 large onion, chopped
  • 2 tsp garlic, minced
  • 2 tsp ginger, minced
  • 1 tsp green chilli, chopped
  • 5 medium fresh tomatoes, chopped
  • 2 Courgettes, chopped
  • 400ml coconut milk
  • Large handful fresh coriander, chopped
  • 2 Tbsp fresh lemon juice

Spice Mix

  • 6 tsp ground coriander
  • 2 tsp ground cumin
  • 1⁄2 tsp ground black pepper
  • 1 1⁄2 tsp himalayan sea salt
  • 1⁄2 tsp turmeric
  • 1⁄2 tsp ground fennel seeds

Directions

  • Preheat oven to 200’C.
  • In a deep frying pan on medium heat, cook the onion, garlic, ginger and chilli for a few minutes in coconut oil. Add the tomatoes and mix until they turn soft, and then add your spice mix and stir until it forms a paste. Add the coconut milk, lemon juice, fresh coriander and courgettes and simmer for 5 minutes.
  • Using a roasting pan, place in the uncooked fish. I like to layer this. So I put down one layer of fish to cover the bottom, then I pour on half the mixture from your frying pan. Then I layer the last few fillets on top and then pour on the rest of the mixture.
  • Cook in the oven for 30 minutes or until the fish is cooked through. Serve hot.

Coconut Fish Bake Burn Chart
PER SERVING
  • Kcal: 513
  • Protein: 33g
  • Fats: 35g
  • Carbs: 13g
  • Fibre: 5.9g

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