Planning on adding fish to your diet? Something healthy and quick perhaps?
Here is an easy way to get started. The best part is you need not marinate the fish before baking. This dish isn’t time consuming nor is it messy! Also, you can put your choice of veggies and get creative!
Baked or boiled fish is a better source of heart-healthy omega-3 fatty acids(that help in reducing risk of many diseases)than fried, salted or dried fish. It is a rich source of protein and vitamin D.( which is deficient in most people)
While you take care of your body, why not give those taste buds a treat too!
- 1 Pomfret ( King fish,Cat fish, Basa, Black Pomfret could also be used)
- 4 tbs garlic ( finely chopped)
- 2 tbs butter/olive oil
- coriander leaves (hand full)
- 5 mint leaves
- 1 tbs ginger
- 1 cup orange juice
- 2 lemons
- veggies ( Ive used spring onions and carrots)
- pepper powder
- 1 tbs dried oregano
- 1 tbs Black salt
Wash the fish, Descale, keep aside.
Keep all the ingredients ready..
In a saucepan, heat the butter/ 1 tbs olive oil and saute the garlic till golden brown and add the orange juice, pepper, oregano,black salt, mint leaves. Keep aside.
Drizzle the baking dish with olive oil.
Place the fish. You could slit the fish and stuff it with the saute garlic or pour the mixture over the fish.
drizzle the mixture over the fish and over the veggies. Squeeze the lime over the plated fish.
Pre-heat the oven to 130 degrees Celsius.
Bake for 20 mins.The baking time will differ depending on the thickness of your fish. Keep checking on the fish according to your preference. The moment the fish starts to split apart, you know its done!