Serves
4
Coconut Fish Bake
An easy enough dish to make of baked fish. The fish stays lovely and moist as its cooked in the coconut milk sauce. This goes really well with rice on the side. Or you can use cauliflower rice.
Ingredients
- 300g Halibut
- 240g Cod
- 2 tsp olive oil
- 1 large onion, chopped
- 2 tsp garlic, minced
- 2 tsp ginger, minced
- 1 tsp green chilli, chopped
- 5 medium fresh tomatoes (650g), chopped
- 2 courgettes (300g), chopped
- 1 red pepper (160g), cored and chopped
- 1 green pepper (160g), cored and chopped
- 400ml canned 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
- 1.5 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 olive oil.
- Add the tomatoes and mix until they turn soft, 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 and even it all out so it’s smooth.
- Cook in the oven for 30 minutes or until the fish is cooked through. Serve hot.
- Kcal: 443
- Protein: 32g
- Fats: 24g
- Carbs: 19g
- Fibre: 8.6g
