Coconut Fish Bake Recipe

coconut fish bake recipe image

An easy enough dish to make of baked fish. The fish stays lovely and moist as its cooked in the coconut milk sauce. If you prefer to have more carbs then this goes really well with rice on the side. Or use cauliflower rice if you don’t want as much carbs as rice. We generally eat this without rice though.

Coconut Fish Bake Recipe

SERVES 4

Ingredients

  • 300g Halibut
  • 240g Cod
  • 2 tsp coconut oil
  • 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 (520g)
  • 1 red pepper, cored and chopped
  • 1 green pepper, cored and 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 tsp turmeric
  • 1 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, courgettes and peppers and simmer for 5 minutes.
  • Using a roasting pan, place in half of your veg mix and then layer the fish on top over one layer. Pour over the rest of the mixture over and even it all out so it’s flat.
  • Cook in the oven for 30 minutes or until the fish is cooked through. Serve hot.

Coconut Fish Bake Burn Chart
PER SERVING
  • Kcal 483
  • Protein 33.5g
  • Fat 26.2g
  • Net carbs 21.5g
  • Fibre 9.7g

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