Tag: Recipes With Fish

OneWholesomeMeal shares many recipes with fish. Some are traditional Bihari dishes while others are Asian. All the recipes come with easy-to-follow steps, beautiful food photography, great food styling ideas, and also options to suit your taste. You have recipes for breakfast, lunch, dinner, and snacks.

Tomato Fish Curry by Onewholesomemeal
Tomato Fish Curry
Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Tray Baked Salmon with Lemon and Parsley

Tray Baked Salmon with Lemon and Parsley

Weeknights are hectic and call for quick and easy meals . As much as I love to cook, I am never the one to toil day after day for hours in the kitchen. Hence everyday meals are quite simple for us and we save the heavy duty and indulgent meals for the weekend. Hence tray baked meals are an absolute saviour. This Tray Baked Salmon with Lemon and Parsley is the perfect weeknight dinner for our family. It is simple , flavourful and salmon as a fish packs a nutritious punch. (100 g) portion of farmed salmon contains 41% of the recommended daily intake of protein and at least 20% of the recommended daily intake of vitamins B3, B5, B6, B12, vitamin D, vitamin E and selenium.

And if you are like me and find the flavour of salmon a bit too strong, this recipe is just for you. Garlic, lemon and parsley balance and complement that flavour perfectly.

Tips to make a perfectly baked salmon:

  1. If using frozen salmon, thaw overnight in the refrigerator, wash and pat dry well with a kitchen towel before marinating
  2. Cut the fillets in equal size so they bake evenly
  3. When marinating poke some holes in the salmon using a toothpick so it absorbs flavours well
  4. Wrap it in a foil and bake for a shorter time for deeper flavours and softer textures
  5. You can swap lemon juice and rind with freshly squeezed orange juice and double the quantity of orange juice for an alternate recipe

Ingredients for Tray Baked Salmon:

  1. 4 salmon fillets (approximately 150 grams each)
  2. Olive oil – 3 tablespoons
  3. Minced garlic- 4 teaspoons
  4. Finely chopped parsley- 4 tablespoons + some extra to serve or 2 tablespoons dried parsley
  5. Lemon juice- 1.5 tbsp
  6. Lemon rind- 2 tbsp
  7. Sea salt- 1 tsp or as per taste
  8. Freshly cracked black pepper- 1/2 teaspoon

Method to prepare Tray Baked Salmon:

  1. Wash and clean the salmon fillets and pat dry
  2. In bowl mix olive oil, minced garlic, 4 tablespoons finely chopped parsley, lemon juice and lemon rind
  3. In a wide glass tray or zip lock bag place the fish fillets and pour over the prepared marinade and mix well; let it sit in the oven for at least 30 minutes or upto an hour or two
  4. Preheat your oven to 205 degrees centigrade(400 degrees Fahrenheit) and line a wide and shallow baking tray with foil; brush oil on the foil and keep aside
  5. Line the tray with marinated fish making sure not to crowd the fillets ( do not discard the marinade ) and bake for 10 minutes
  6. Pull out of the oven after 10 minutes, flip over the fillets and pour over the remaining marinade evenly and bake for another 5-10 minutes. Baking time will vary depending on the oven
  7. If you decide to foil bake the fish then wrap the fillets individually pouring over equal amounts of remaining marinade and bake until done. Foil baking should take lesser time so check after 10 minutes; perfectly baked salmon starts to look flaky and turns a whitish pink hue
  8. Serve hot garnished with fresh parsley with a side of butter roasted veggies or rice

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Tray Baked Salmon- Easy & Healthy 20 minute recipe

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 100

Serving Size: 4

Ingredients

  • 4 salmon fillets (approximately 150 grams each)
  • Olive oil - 3 tablespoons 
  • Minced garlic- 4 teaspoons
  • Finely chopped parsley- 4 tablespoons + some extra to serve or 2 tablespoons dried parsley
  • Lemon juice- 1.5 tbsp
  • Lemon rind- 2 tbsp
  • Sea salt- 1 tsp or as per taste
  • Freshly cracked black pepper- 1/2 teaspoon

Instructions

  1. Wash and clean the salmon fillets and pat dry
  2. In bowl mix olive oil, minced garlic, 4 tablespoons finely chopped parsley, lemon juice and lemon rind 
  3. In a wide glass tray or zip lock bag place the fish fillets and pour over the prepared marinade and mix well; let it sit in the refrigerator for at least 30 minutes or upto an hour or two
  4. Preheat your oven to 205 degrees centigrade (400 degrees Fahrenheit) and line a wide and shallow baking tray with foil; brush oil on the foil and keep aside
  5. Line the tray with marinated fish making sure not to crowd the fillets ( do not discard the marinade ) and bake for 10 minutes
  6. Pull out of the oven after 10 minutes, flip over the fillets and pour over the remaining marinade evenly and bake for another 5-10 minutes. Baking time will vary depending on the oven
  7. If you decide to foil bake the fish then wrap the fillets individually pouring over equal amounts of remaining marinade and bake until done. Foil baking should take lesser time so check after 10 minutes; perfectly baked salmon starts to look flaky and turns a whitish pink hue
  8. Serve hot garnished with fresh parsley with a side of butter roasted veggies or rice
https://onewholesomemeal.com/tray-baked-salmon-with-lemon-and-parsley/

Tray Baked Salmon with Lemon and Parsley

Other recipes with fish you might like:

Pan Fried Salmon in Mint, Coriander Sauce

Tomato Fish Curry and Childhood Memories

Crispy Oven-Baked Fish

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Crispy Oven-Baked Fish

Crispy Oven-Baked Fish

For quite some time now I have been contemplating investing in an air-fryer. Most people who possess one highly recommend it and those of us who don’t, contemplate and drool at the thought of binging on all the yummy fried food without the guilt. At least I do. What’s stopping me then you might ask? Like most people living in Hong Kong-Kitchen counter space is a luxury and I am forever trying to figure out best and most efficient storage options. As such an air fryer does seem like bit of a luxury at the moment . Hence for now I am happy creating recipes like this Crispy Oven-Baked Fish which make sure I miss an air-fryer a tad bit less!

Why Baked Fish is Always a Winner?

Fish in itself is a complete meal with all the micro and macro nutrients that it possesses. Most fish cook easily and retain flavours very well. So, be it Indian, Thai, Chinese or Continental flavours, a fish (especially flaky white ones) would do absolute justice to any of it. Not to mention it requires minimal prep and bakes/cooks really fast so it is perfect for those hectic weeknight meals.

We usually do fish once a week- foil baked, pan fried or in curries and soups and sometimes deep fried when we are feeling a tad indulgent. One of my favourite baked fish recipes is the classic Indian Patra Ni Machchi ( whole pomfret or pompanos baked in banana leaves with a spiced coriander-coconut paste). I will be sharing that recipe with you real soon!!

Tips to Make Perfect Crispy Oven-Baked Fish

  1. Use a white fish like Tilapia, Basa(pangasius), Haddock or Sole
  2. Use boneless fillets as they work best for this recipe
  3. Make sure the oven is nice and hot (preheated at least for 15 minutes at 204 degrees) before you pop the prepared fish into it
  4. Prepare your tray by double lining it with foil first and then parchment followed by spraying it with oil
  5. I kept the seasoning simple using only dried parsley, black pepper and some cayenne but feel free to get creative and use your own favourite seasoning mix. We do one with sumac, cayenne and dried red chilli flakes  and it imparts a nice citrusy kick to the crust
  6. Use Japanese Panko Breadcrumbs for best results as they make for the crispiest crusts
  7. To reduce prep time prepare three different stations next to each other- first a wide plate with all purpose flour, salt, black pepper, cayenne, another one with breadcrumbs, salt, the remaining black pepper & parsley and a bowl with eggs beaten lightly & remaining seasoning
  8. Slice the fillets into approximately 2X3 inches size so they are easy to work with and do not break easily while baking
  9. Evenly divide the salt and other seasonings in all the three coatings for best results
  10. I also like to marinate the fish in some lime and pepper and refrigerate for 2-3 hours before cooking but you can do it for 30 minutes or so or skip this step. Marinating in lime helps take out the strong fishy odour

Ingredients for Crispy Oven-Baked Fish

  1. Boneless fillet of any white fish like Tilapia, Basa(pangasius), Haddock or Sole- 300 gms
  2. All purpose flour- 3/4 cup
  3. Panko Bread Crumbs- 1 cup
  4. Dried Parsley- 2.5 tbsp divided into three equal parts
  5. Cayenne Pepper- 1.5 tbsp (or as per taste) divided into three equal parts
  6. Salt: 1.5 tsp (or as per taste) divided into three equal parts
  7. Pepper, coarsely ground : 2 tsp
  8. Two eggs lightly beaten
  9. Lime juice, freshly squeezed, 1/2 tsp black pepper for marinade
  10. Oil to brush/spray on the baking sheet and fish before baking

Method  for Crispy Oven-Baked Fish

  1. Slice the fish fillets into desired size (preferably 2X3 inches) and marinate in lime juice and half a teaspoon black pepper for a minimum of half an hour
  2. In the meantime preheat your oven to 204 degrees and line a baking sheet with some foil topped with parchment and brush oil all over
  3. Prepare three stations for coating the fish. At the first station place a wide plate with All Purpose Flour, one third each of the dried parsley, cayenne pepper, salt and black pepper and mix;
  4. At the second station whisk the eggs in a bowl and add half of the leftover parsley, cayenne and black peppers and salt and mix ; finally at the third station, in a wide plate place Panko Bread Crumbs and the remaining seasonings and mix
  5. Bring the marinated fish out of the fridge five minutes before baking and let it rest
  6. Then begin by lightly coating the fish fillets with All Purpose Flour mix followed by gently dipping it in the bowl with eggs followed finally by the bread crumbs mix
  7. Place the coated fillet on prepared baking pan and continue the same for the remaining 
  8. Spray or brush some oil over the fish and bake for about 20 minutes at 204 degrees , flipping sides halfway through the process for even baking
  9. The baking time may vary according to the oven so make sure to check intermittently . Once the outside coating turns a light golden the fish is done
  10. Serve with a side of garlic mayo, hot sauce and lime wedgesCrispy Oven-Baked Fish

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Crispy Oven-Baked Fish

Prep Time: 30 minutes

Cook Time: 20 minutes

Total Time: 50 minutes

Yield: 100

Serving Size: 2-3

Ingredients

  • Boneless fillet of any white fish like Tilapia, Basa(pangasius), Haddock or Sole- 300 gms
  • All purpose flour- 3/4 cup
  • Panko Bread Crumbs- 1 cup
  • Dried Parsley- 2.5 tbsp divided into three equal parts
  • Cayenne Pepper- 1.5 tbsp (or as per taste) divided into three equal parts
  • Salt: 1.5 tsp (or as per taste) divided into three equal parts
  • Pepper, coarsely ground : 2 tsp
  • Two eggs lightly beaten
  • Lime juice, freshly squeezed, 1/2 tsp black pepper for marinade
  • Oil to brush/spray on the baking sheet and fish before baking

Instructions

  1. Slice the fish fillets into desired size (preferably 2X3 inches) and marinate in lime juice and half a teaspoon black pepper for a minimum of half an hour
  2. In the meantime preheat your oven to 204 degrees and line a baking sheet with some foil topped with parchment and brush oil all over
  3. Prepare three stations for coating the fish. At the first station place a wide plate with All Purpose Flour, one third each of the dried parsley, cayenne pepper, salt and black pepper and mix;
  4. At the second station whisk the eggs in a bowl and add half of the leftover parsley, cayenne and black peppers and salt and mix ; finally at the third station, in a wide plate place Panko Bread Crumbs and the remaining seasonings and mix
  5. Bring the marinated fish out of the fridge five minutes before baking and let it rest
  6. Then begin by lightly coating the fish fillets with All Purpose Flour mix followed by gently dipping it in the bowl with eggs followed finally by the bread crumbs mix
  7. Place the coated fillet on prepared baking pan and continue the same for the remaining
  8. Spray or brush some oil over the fish and bake for about 20 minutes at 204 degrees , flipping sides halfway through the process for even baking
  9. The baking time may vary according to the oven so make sure to check intermittently . Once the outside coating turns a light golden the fish is done
  10. Serve with a side of garlic mayo, hot sauce and lime wedges
https://onewholesomemeal.com/crispy-oven-baked-fish/

Categories
Dinner | 8pm Meal Lunch | 1pm Meal Most Popular Posts

Prawns in Coconut Cream Sauce

Prawns in Coconut Cream Sauce recipe by OneWholesomeMeal
Prawns in Coconut Cream Sauce

There are busy days and then there are ultra busy days. And when it comes to food, what is our go to for most of us during the latter case? Takeaway, frozen or restaurant food! Do you agree? What to do, such is Life! But I have a quick-fix recipe for you – Prawns in Coconut Cream Sauce.

Meal Planning Tips to Eat More Homemade Meals

I recently came across an interesting video on Goalcast that spoke about the increasing obesity rates in America and the primary reasons behind it. And the crux of the 3-minute video was – eat everything, just cook it yourself! Now, I know, that’s easier said than done. At least it’s almost impossible to manage 100% of the times what with social gatherings and last-minute commitments. However, with a little discipline and a certain amount of planning, it is not hard to do it at least 80% of the time. Here are some things that work for me.

  1. Stocking up your refrigerator and pantry with only healthy and easy to cook ingredients
  2. Planning your menu a week (or two) in advance so the groceries are not left to the last moment
  3. Filling or bookmarking easy to whip up healthy recipes
  4. Categorizing them based on your busy and light days

Cutting a long story short, if you really commit to eating healthy, it is very much doable and achievable with a wee bit of planning!

A Quick Fix Recipe for a Busy Day

This prawns in coconut cream sauce is one such recipe that I go to rather often on uber-busy days. It requires minimal prep (even less if you get pre-cleaned prawns from your local fishmonger) and is cooked in less than 15 minutes. No kidding! Simple and readily available ingredients and yet this curry is full of flavours. Also, it is especially liked by children because of its minimal spice levels and mildly sweet flavour thanks to the coconut milk. However, if you do like your curry on the spicier side, you can up the red chili powder in the marinade and add a few extra green chilies to the actual curry.

Try it and rest assured, it would soon become a favourite and make regular appearances during your day to day meals or even when you are entertaining.

Step By Step Prawns in Coconut Cream Sauce Recipe

1. Heat coconut oil and add curry leaves, black mustard, chopped garlic, and green chilies (if using). Once the garlic is brown, add finely chopped onions and sauté till nice and brown.

 

 

 

 

 

 

 

2. The prawns previously marinated in red chili powder, turmeric, salt, and coriander powder are added now. Cook on a low flame for another 2 minutes. Once the prawns are 50% cooked add coconut cream and coconut milk. If you like your curry runny, you could skip the coconut cream. Swapping cream with milk would have no effect on taste.

 

 

 

 

 

 

 

3. Let the mixture come to boil on a high flame. Then reduce heat, taste for salt, and simmer covered for another 5 minutes or till the prawns are cooked thoroughly. Turn off the heat and serve with steamed rice. Please be careful not to overcook the prawns or they turn chewy. It doesn’t take more than 3-5 minutes for them to cook.

Prawns in Coconut Cream Sauce by OneWholesomeMeal

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Prawns in Coconut Cream Sauce

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 100

Serving Size: 3

Calories per serving: 183

Ingredients

  • Prawns, shelled and deveined- 300gm
  • Coconut Milk-250ml or 300 ml if not using coconut cream
  • Coconut Cream-100ml
  • Onions, finely chopped- 3/4 cup
  • Garlic, finely chopped- 4 small pods
  • Black mustard-1/2 teaspoon
  • Curry leaves-1 tablespoon
  • Green Chilies-1 or as er taste
  • Red chilli powder-1/2 teaspoon or 1 teaspoon if high spice levels desired
  • Turmeric-1/2 teaspoon
  • Coriander powder-1 teaspoon
  • Salt-1/2 teaspoon for marinade and 3/4 teaspoon for curry or as per taste

Instructions

  1. Clean and marinate the prawns in red chilli powder, turmeric powder, coriander powder and 1/2 teaspoon salt and keep aside for 30-45 minutes
  2. In a thick, deep wok heat oil, then add black mustard, chopped garlic, curry leaves and green chilies
  3. Once the garlic is brown, add chopped onions and cook on medium-high flame till nice and brown, then add marinated prawns and cook with continuous stirring for 2 minutes (till prawns are 50% done)
  4. Then add coconut cream and coconut milk and mix well
  5. Bring to boil, reduce the flame to medium, taste for salt and cover and simmer for another 2 minutes
  6. Turn off the heat and serve hot with steamed rice
https://onewholesomemeal.com/prawns-in-coconut-cream-sauce/

[kkstarratings]

Categories
Lunch | 1pm Meal

Tomato Fish Curry and Childhood Memories

Tomato Fish Curry by Onewholesomemeal
Tomato Fish Curry

Millennials belonging to a typical middle-class Indian family would agree that even non-vegetarian households do not eat meat every day. This was partly for health reasons and partly due to economic reasons. Therefore, meat curry or fish curry was a luxury of sorts reserved for the weekend revelry.

Now, whether it was meat or fish, was decided largely based on where in India you lived. If like me you grew up in eastern India, fish would score over other kinds of meat any day. More often than not freshwater fish like rohu or catla is what we commonly had at home. As both my parents had a six-day workweek, automatically Sunday was the only day the entire family would get together for lunch. This meant it had to be a complete Indian thaali experience. The star would be this spicy, tangy tomato fish curry that my mother would prepare.

Childhood Memories

A typical Sunday would start with my father returning from his morning walk, carrying fresh fish from the local fishmongers. Then we would eat a breakfast of poha while watching Rangoli (a one hour show featuring hit Hindi song numbers from the yesteryears) on the only channel telecasted those days Doordarshan. Us kids would go back to our rooms after, while my mother would get busy preparing the lunch feast. But I would always find an excuse to return to the kitchen and hover around watching her putting together one dish after the other with meticulous expertise. I would sometimes help her clean the fish or add the tempering to the hot mustard oil. It is fascinating that each time I cook this fish now it takes me back to those Sunday mornings in my parents’ house. It fills me up with nostalgia.

No matter how many times I try, I will never be half as good a cook as my mother is, but it gives me immense joy in being able to share this lip-smacking recipe with you. Do try it for a weekend lunch and if you like it, send me a silent smile 🙂

 

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Tomato Fish Curry

Ingredients

  • Rohu (or any fresh water fish): 500gm
  • Medium sized tomatoes- 2
  • Green Chilies- 2 (or as per the desired hotness)
  • Garlic-8-10 pods
  • Panchforan- 1 teaspoon
  • Whole yellow mustard seeds- 1 teaspoon
  • Turmeric powder-2 teaspoons
  • Salt-2 teaspoons or to taste
  • Mustard oil for frying
  • Chopped coriander leaves for garnish

Instructions

  1. Remove the scales of the fish and cut it into desired size pieces
  2. Rub half a teaspoon salt all over the fish and let it sit for 2-5 minutes. This helps kill the fishy smell which some find overpowering. Wash well.
  3. Rub half teaspoon salt and 1 teaspoon turmeric all over the fish and fry in hot oil until both sides are done. You may choose to deep or shallow fry, it doesn’t have any effect on the taste. Keep aside on a paper towel to absorb excess oil
  4. In a blender add tomatoes, green chilies, garlic and whole yellow mustard seeds and make a smooth paste. No need to add water as water from tomatoes would be enough.
  5. In the same wok used for frying the fish, add some more oil or use the leftover oil from frying. Once the oil is hot, add the panchforan and when the spices start to crackle, reduce the heat to medium-low and add the blended mixture from the set above. Add the remaining teaspoon of turmeric powder and cook the mixture on low heat, stirring continuously. The entire process would take 10-15 minutes and you would see the yellow colored mixture gradually change to red. This step is extremely important as the yellow mustard seeds if undercooked impart a bitter pungent taste to the gravy. Low heat is critical.
  6. Once the mixture is ready, add the fried fish and mix well for a minute and add one cup water
  7. Raise heat to high and bring the curry to boil, then reduce to medium-low and let it simmer for another 10-15 minutes giving the spice mixture enough time to seep through the fried fish
  8. Garnish with fresh coriander leaves and serve hot with a side of steamed rice, papodams and tomato-cucumber raita

Notes

Calories (per portion)- 260
Nutrition-Protein punch/Iron/Vitamin C/Iodine/Potassium/Calcium/Selenium
It does wonders for your- Immunity/Muscles/Gut/Eyes/Heart/Cholesterol levels/Brain/Hair and Skin
This is “My 1 pm Meal”

https://onewholesomemeal.com/tomato-fish-curry/

[kkstarratings]

Categories
Dinner | 8pm Meal

Pan Fried Salmon in Mint, Coriander Sauce

Pan Fried Salmon
Pan-Fried Salmon in Coriander Mint Chutney

And my tryst with salmon continues. Or should I say pan fried salmon?

After several trials and re-trials in my mind, I finally dared to give this recipe a shot. Although the steamed fish with chutney version (inspired by the Parsi dish Patra Ni Macchi) was a winner with white fish, replicating the exact same recipe with salmon would not yield desired results. This is due to the strong flavor of salmon itself.

So, I decided to give our dear salmon a double dose of our dearest mint and coriander chutney. Next, instead of steaming it, I pan fried salmon. There are a few other changes and adjustments that I made and I think it helped improve this recipe. I was happy with the results, but maybe I should hold on to my horses and wait for you to try the recipe. Let me know what you think about it. Or even better do you have some tips to share in the comments below?

For more fish recipes, I got your back. Try my spicy fish soup or prawns in coconut cream sauce. While you are at it, let me know what is your favourite of fish in the comments below.

 

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Salmon in Mint-Coriander Sauce

Ingredients

  • Salmon fillet (two medium sized)- 250 gm approximately
  • Coriander- 1 bunch
  • Mint- ½ bunch
  • Garlic-6-8 pods
  • Green chili -2
  • White Onion (medium sized)- 1
  • Freshly squeezed lime juice- 2 tablespoons for the salmon and 1 teaspoon for the chutney
  • Salt- 2 teaspoons or to taste
  • Pepper- ½ teaspoons
  • Oil or butter- 1 tablespoon for pan frying

Instructions

  1. For mint and coriander chutney-Place mint, coriander, green chilies, 4 pods of peeled garlic, limejuice and 1-teaspoon salt, in a high-speed blender. Add 2 tablespoons water and blend. Make sure the chutney is not too runny. Adjust salt to taste and keep aside
  2. Clean the salmon fillets well and place them in a shallow dish. Rub some salt on both sides and add pepper and lime. Cover the dish with a cling wrap and let it sit in the refrigerator for a minimum of 30 minutes or longer
  3. Place a heavy bottomed (preferably non-stick) pan on medium-high heat and add butter. Once the butter melts add (the remaining 4 pods of) chopped garlic and sauté until brown. Add the finely chopped onions and stir until translucent. Lower the heat and add the remaining chutney and mix well for a minute. Add the salmon fillets and cover and cook on medium-low heat, flipping the fillets over midway (approximately 7 minutes each side), until done.
  4. Serve with steamed rice with a side of chili-garlic sauce.

Notes

Calories (per portion)- 185
Nutrition-Protein punch/Omega-3 fatty acids/Vitamin B12/Potassium/Selenium
It does wonders for your- Brain/Heart/Joints/Blood pressure
This is “My 8 pm Meal”

https://onewholesomemeal.com/pan-fried-salmon-mint-coriander-sauce/

 

 

[kkstarratings]