Baked Fish Fillets with Yogurt Topping
Baked Fish Fillets with Yogurt Topping requires around 45 minutes from start to finish. This recipe serves 4 and costs $5.14 per serving. This main course has 503 calories, 49g of protein, and 24g of fat per serving. This recipe from Perrys Plate requires catfish fillets, garlic, turmeric, and salt. This recipe is liked by 183 foodies and cooks. It is a good option if you're following a gluten free and pescatarian diet. Taking all factors into account, this recipe earns a spoonacular score of 94%, which is great. Try Baked Fish Fillets, Baked Fish Fillets, and Baked Fish Fillets for similar recipes.
Servings: 4
Ingredients:
2-2 1/2 lbs catfish fillets, or any other similarly thick fillet, such as cod or red snapper
1/4 tsp cayenne pepper
5 T coconut oil or other heat-safe oil, divided
Cucumber slices, for garnish
1 c fresh cilantro, coarsely chopped
1/2 tsp garam masala
2 tsp minced garlic
2 tsp minced peeled gingerroot
2 tsp ground coriander
3-4 T lemon juice
1 1/2 c chopped red onions
1 c chopped Roma tomato
2 1/2 tsp salt or to taste
3 c plain whole-milk yogurt (Greek works fine, too)
1/2 tsp turmeric
Equipment:
baking sheet
aluminum foil
oven
frying pan
Cooking instruction summary:
Preheat oven to 400 and prepare a baking sheet lined with foil. Spray foil with non-stick cooking spray.Rinse fish and pat dry. Rub turmeric and 1 1/2 tsp salt into fish and set aside for 15 minutes.Heat 2 T oil in a skillet over med-high heat. Saute onions until no moisture is left, about 6-8 minutes. Let cool. Stir onions and oil remaining in pan into yogurt. Add coriander, cayenne, garam masala, cilantro, ginger, garlic and tomato. Stir in lemon juice and remaining salt. Mix well.Heat remaining 3 T oil in the same skillet. Partially fry fish on each side, but do not cook through. Transfer fish to prepared baking sheet. Spread yogurt mixture over fish and bake for 30 minutes. (20-25 minutes if fillets are smaller) Poke center of fillet to check for doneness -- they should flake easily.Transfer to serving platter and garnish with cucumber.Nat's Notes:1. Garam masala is a popular Indian spice blend. You can find it in the spice section of most large grocery stores.
Step by step:
1. Preheat oven to 400 and prepare a baking sheet lined with foil. Spray foil with non-stick cooking spray.Rinse fish and pat dry. Rub turmeric and 1 1/2 tsp salt into fish and set aside for 15 minutes.
2. Heat 2 T oil in a skillet over med-high heat.
3. Saute onions until no moisture is left, about 6-8 minutes.
4. Let cool. Stir onions and oil remaining in pan into yogurt.
5. Add coriander, cayenne, garam masala, cilantro, ginger, garlic and tomato. Stir in lemon juice and remaining salt.
6. Mix well.
7. Heat remaining 3 T oil in the same skillet. Partially fry fish on each side, but do not cook through.
8. Transfer fish to prepared baking sheet.
9. Spread yogurt mixture over fish and bake for 30 minutes. (20-25 minutes if fillets are smaller) Poke center of fillet to check for doneness -- they should flake easily.
Transfer to serving platter and garnish with cucumber.Nat's Notes
1. Garam masala is a popular Indian spice blend. You can find it in the spice section of most large grocery stores.
Nutrition Information:
covered percent of daily need
