Baked fish is always a healthy alternative to frying. A whole sea bass blended with fresh herbs and garlic and baked on a bed of fresh vegetables. It makes a healthy and nutritious dish bursting with nice flavors of the herbs, crushed garlic and lemon juice.
Normally baked fish is a dish prepared with minimal spices and the taste is completely different for the Indian palate as Indian love to eat lots of spices made of fish like the fish fry, fish pulusu, and many more. They may not like the baked fish if eating for the first time.
Baked fish with vegetables is one of the healthiest meals one can make for lunch or dinner. Baked fish is low in fat because you do not cook the fish in oil but only brush oil over the fish to keep it moist and is also low in carbohydrates. It’s really simple to prepare and cooked with uses minimal ingredients. Firstly marinate the fish with crushed garlic, fresh dill greens and coriander leaves, chilli powder, salt, lime juice and olive oil. Mix the spices and season this spices thoroughly in and over the fish. In a baking tray place some chopped bell peppers, onions, potatoes and put some lime juice over it. Place the fish on the top of the vegetables and pour a little olive oil over the fish to keep it moist. Bake in the oven. Serve hot.
If you are serving this to your Indian friends you can also make a nice spicy sauce something like an Indian salsa (check the link below) which can be served along with the baked fish with some steaming rice. Do watch step by step instructions on making of baked fish at: http://www.vahrehvah.com/Baked+Fish:3540
This is truly eye catchy and tempting!
Dill is one of those herbs that in effect have two different seasons. In early spring it is used for its leaves and then later in fall for its seeds. Each part of the plant has its own characteristics and properties. With its crisp grassy taste, dill leaves, or “dill weed” as it is called, is a natural to be paired with fish, mild cheeses, egg dishes, vegetable dishes, cream sauces, and it is especially good on potatoes. Cucumbers are another food that blends well with dill, either in salads, chilled soups or tea sandwiches. Dill has a simple, clean taste. When using dill leaves, it is best to use it fresh rather than dried to get the most flavors. If using dill in a hot dish such as a stew or a sauce, be sure to add it just before serving, as it loses its flavor in the heat.
Baking fish is not complicated but there are a few handy tips to know, to ensure you get the very best results. You can bake fish steaks, fillets, seafood, or whole fish. Baking cooks fish quickly at a high temperature. Baking is a very popular way of cooking fish and many fish recipes call for it to be baked in the oven. People tend to worry about their fish drying out and how to prevent that from happening. If you leave your fish in the oven for even a few minutes too long, this might mean the difference between a moist piece of fish and a slightly dried out one. When fish dries out, this means the natural fish oil has gone. You need to check the fish often when it is cooking and remember that it keeps cooking for a couple of minutes after you remove it from the oven. Use very fresh fish, your recipe has more chance of being a great success.
Frozen fish has the same nutritional value as fresh fish and will keep in the freezer for weeks or even months, depending what kind of fish it is. To defrost fish, leave it on the lower shelves of the refrigerator for between 8 and 12 hours. If you want to defrost it more quickly, you can place the fish in a bowl of cold water with 3 to 4 tablespoons of salt. Then it will defrost in a couple hours. If you have fresh or defrosted fish in the refrigerator, it ought to be used within 24 hours for the best fish recipe results.
Fish contains natural fish oils hence you do not need to add more fat or oil while baking. You can add sliced vegetables to keep it juicy throughout cooking. Another tip is to brush a small amount of butter or oil on top of the fish before baking it. If the fish is an inch or less thick, you should turn it half way through the cooking time.
To stop fish sticking to the baking dish, you can place it on a bed of onions, vegetables or celery. This makes the fish stay in one piece when removing it from the baking dish and gives it some extra flavor. Once cooked lift the fish carefully out of the dish with two spatulas, spoon the juices over and serve with some boiled new potatoes and buttered vegetables or a crispy salad. To compliment the baked fish one can make a side dish of vegetables. There are many different types of vegetables that compliment fish. A low calorie method of making vegetables is to grill them. One can take asparagus, tomatoes, peppers, and squash and grill them on a square pan on the stovetop. This side dish is low in calories and carbohydrates as well. A typical side serving of grilled vegetables in 100 calories.
This dish is very popular with high protein law carbohydrate diets.
Recipe: Baked Fish
Summary: baked fish with flavors to suit Asian tatse buds
- bass fish – 1 – number
- bell pepper – 1 – number
- chilli pdr – 1/2 – tsp
- coriander pdr – 1 - tsp
- corinader leaves – 1/2 – bunch
- dill leaves – 1/8 – bunch
- garlic – 5 – clove
- olive oil – 2 – tbsp
- onion – 1 – number
- potato – 1 – number
- salt – to taste – 1
- marinate the fish with crushed garlic,dill and coriander leaves marinade as shownbake in the oven first 20 min one side and 10 min on the other side or till it is doneserve hot with curry sauce as shown
Cooking time (duration): 25
Number of servings (yield): 4
Meal type: lunch
Recipe by Vahchef.