Directions:
- Mix together garlic and ginger pastes, salt, pepper and lemon juice. Marinate the fish in the mixture for at least 2 hours.
- Preheat oven to 175°C.
- Oil a baking dish with 1 ts oil and bake the fish lightly.
- In a blender, puree onions, tomatoes and coriander. Take 1 tsp of oil, heat in a pan and fry pureed mixture for few minutes. Add coconut milk and stir gently until the sauce thickens.
- Pour the sauce over the fish and bake in the oven for further 10-15 minutes or until done. Serve with plain or coconut rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 217.22 Kcal (909 kJ) | ||
| Calories from fat | 83.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.32g | 14% | |
|---|---|---|---|
| Cholesterol | 61.98mg | 21% | |
| Sodium | 82.93mg | 3% | |
| Potassium | 742.63mg | 16% | |
| Total Carbs | 5.8g | 2% | |
| Sugars | 2.78g | 11% | |
| Dietary Fiber | 1.46g | 6% | |
| Protein | 26.78g | 54% | |
| Vitamin C | 44.9mg | 75% | |
| Iron | 2.2mg | 12% | |
| Calcium | 119.5mg | 12% | |
| Amount Per 100 g | |||
| Calories | 94.06 Kcal (394 kJ) | ||
| Calories from fat | 36.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.04g | 14% | |
|---|---|---|---|
| Cholesterol | 26.84mg | 21% | |
| Sodium | 35.91mg | 3% | |
| Potassium | 321.58mg | 16% | |
| Total Carbs | 2.51g | 2% | |
| Sugars | 1.2g | 11% | |
| Dietary Fiber | 0.63g | 6% | |
| Protein | 11.6g | 54% | |
| Vitamin C | 19.4mg | 75% | |
| Iron | 0.9mg | 12% | |
| Calcium | 51.7mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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