Baked Fish with Coconut Milk and Vegetables

When it comes to preparing fish, simplicity and flavor are key. This recipe for Baked Fish with Coconut Milk and Vegetables is a perfect example of how to elevate the natural flavors of fish with a few essential ingredients. The combination of coconut milk, fresh vegetables, and herbs creates a dish that’s both comforting and flavorful. Whether you’re a seafood lover or looking to try something new, this recipe will quickly become a favorite. Let’s dive into the details of this delightful dish.

Ingredients

• Fish and Marinade:
  • 1 fish (about 2 kg), cleaned and cut into pieces
  • 1 red onion, chopped into small pieces
  • 5 garlic cloves, minced
  • 1 bunch of parsley, chopped
  • 1 American green pepper, chopped into small pieces
  • 2 tomatoes, coarsely chopped into cubes
  • 200 ml vegetable oil
  • 200 ml coconut milk
  • 2 tablespoons salt
  • 350 ml water
• Baking Tray and Stuffing:
  • Olive oil (for drizzling)
  • 6 potatoes, chopped into round slices
  • 1 red onion, chopped
  • 1 medium onion, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1 bunch of parsley
  • Chili flakes to taste

Instructions

Step 1: Prepare the Fish and Marinade

1. Cut the Fish: Start by cleaning and cutting the fish into pieces.
2. Mix the Marinade: In a large bowl, combine the chopped red onion, minced garlic, parsley, green pepper, tomatoes, vegetable oil, coconut milk, salt, and water. Stir well to combine.
3. Marinate the Fish: Place the fish pieces in a large baking tray and pour the marinade over them, ensuring each piece is well coated. Cover the tray with plastic wrap and refrigerate for at least two hours to allow the flavors to meld.

Step 2: Prepare the Baking Tray

1. Preheat the Oven: Preheat your oven to 180°C (350°F).
2. Prepare the Tray: Drizzle olive oil over a large baking tray to prevent sticking.
3. Layer the Potatoes: Arrange the potato slices in a single layer on the bottom of the tray. This will form the base of your dish and add a delicious starchy element.

Step 3: Stuff and Bake the Fish

1. Stuff the Fish: Stuff the marinated fish with the chopped medium onion, half red bell pepper, half yellow bell pepper, and a bunch of parsley. This will infuse the fish with additional flavor and moisture.
2. Add Remaining Marinade: Pour the remaining marinade over the stuffed fish, ensuring the sauce evenly coats everything.
3. Season with Chili Flakes: Sprinkle chili flakes over the top according to your taste preference. This adds a lovely kick to the dish.

Step 4: Bake the Fish

1. Bake: Place the baking tray in the preheated oven and bake for about 45-60 minutes, or until the fish is fully cooked and the vegetables are tender. The fish should flake easily with a fork.
2. Check for Doneness: Ensure the internal temperature of the fish reaches at least 63°C (145°F) for safe consumption.

Tips for Perfect Baked Fish

• Choosing the Fish: Opt for fresh, high-quality fish for the best results. Popular choices include snapper, sea bass, or cod.
• Marinating Time: Allowing the fish to marinate for the full two hours (or even overnight) will enhance the flavors significantly.
• Even Cooking: Ensure the fish pieces are similar in size for even cooking. You can also cover the tray with foil during the initial baking period to prevent the fish from drying out.

Variations

Herb Variations:

• Experiment with different herbs such as cilantro, dill, or thyme to change the flavor profile of the dish.

Spice Variations:

• Add spices like paprika, cumin, or turmeric to the marinade for a different flavor dimension.

Vegetable Additions:

• Include other vegetables like carrots, zucchini, or bell peppers to add more variety and color to the dish.

Baking fish with coconut milk and fresh vegetables creates a delicious and aromatic dish that’s perfect for any occasion. The marination process ensures the fish is packed with flavor, while the baking method keeps it moist and tender. This recipe is a great way to enjoy a healthy, flavorful meal with minimal effort. Thank you for joining me in creating this delightful dish. Enjoy your meal, and I’ll see you next time with another delicious recipe. Bye!