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Fish Baked in Coconut Chutney

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Submitted by pumkin

Baked white fish topped with a fresh coconut chutney made from cilantro, mint, jalapeño, cumin, and lime. A vibrant Indian-inspired weeknight dinner ready in 40 minutes.

YIELD

4 servings

PREP

20 min

COOK

20 min

READY

40 min

This Indian-inspired baked fish gets a bright, punchy crust of fresh coconut chutney loaded with cilantro, mint, jalapeño, and cumin. The chutney comes together in a blender in seconds, and that herby, spicy paste does double duty as both topping and finishing sauce.

A quick brush of turmeric oil goes on first, giving the fish a golden base layer. Then the chutney gets spooned right on top before everything goes into a hot oven. The high heat bakes the fish through fast while the coconut toasts at the edges, adding crunch.

Reserve a couple tablespoons of that raw chutney to spoon over the finished fillets. The contrast between the baked, slightly caramelized topping and the bright, fresh sauce alongside it makes every bite interesting.

Kitchen Tips

  • Use the 12-minutes-per-inch rule: measure the thickest part of your fillet and time accordingly
  • Any firm white fish works here: cod, halibut, snapper, or tilapia
  • Seed the jalapeños for mild heat, leave some seeds in if you like it spicier
  • Line the pan with foil for easy cleanup since the chutney can stick

Variations

  • Swap the white fish for salmon for a richer, oilier pairing with the coconut
  • Use fresh grated coconut instead of desiccated for a more tropical, moist chutney
  • Add a tablespoon of fresh ginger to the blender for extra warmth

Ingredients

2 2
CLOVES CLOVES GARLIC
peeled, chopped
2 2
EACH EACH JALAPEÑO PEPPER
cut in half, seeded *
½ 118
CUP ML CILANTRO
fresh
¼ 59
CUP ML MINT LEAVES
fresh *
1 5
TEASPOON ML CUMIN SEED
2 30
TABLESPOONS ML WATER
2 30
TABLESPOONS ML LIME JUICE
¼ 1.3
TEASPOON ML TURMERIC
ground
2 30
TABLESPOONS ML CANOLA OIL
1 ⅓ 604.8
POUNDS G WHITEFISH
fillets *
1 1
EACH LIME
cut into wedges

Directions

In a food processor or blender, finely chop the garlic and jalapeno.

Add the coconut, cilantro, mint, cumin seed, water and lime juice.

Process just to blend.

Transfer to a bowl.

Combine the oil and turmeric.

Place the fish in a foil-lined baking pan and brush with the oil mixture.

Spoon some of the chutney on each piece of fish, reserving a couple of tablespoons.

Bake in a preheated 450-degree oven 12 minutes per inch of thickness of fish.

Serve with remaining chutney spooned on top, and lime wedges.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 43g (1.5 oz)
Amount per Serving
Calories 118 86% from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 5g 23%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 8%
Sugars g
Protein 2g
Vitamin A 2% Vitamin C 15%
Calcium 2% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

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