Indulge in the flavors of Kiribati with our Coconut Herb Baked Fish, featuring freshly caught fish marinated in a fragrant blend of local herbs and tender coconut. This traditional dish captures the essence of Kiribati's vibrant culinary culture, offering a taste of the pristine Pacific waters in every bite. Savor the succulent fish, perfectly baked to tender perfection, as it melts in your mouth with a symphony of tropical flavors. Whether enjoyed with rice or fresh island greens, this dish is a delightful celebration of the sea and Kiribati's rich culinary heritage.
Here's a recipe for Kiribati Baked Fish with herbs and coconut:
Ingredients:
- 4 fresh fish fillets (such as snapper, grouper, or mahi-mahi)
- 1 cup coconut milk
- 2 tablespoons fresh lime juice
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1 teaspoon fresh ginger, grated
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
Instructions:
1- Preheat the Oven: Preheat your oven to 375°F (190°C).
2- Prepare the Marinade: In a bowl, combine the coconut milk, lime juice, minced garlic, chopped onion, grated ginger, ground coriander, ground cumin, paprika, salt, and pepper. Mix well to create a smooth marinade.
3- Marinate the Fish: Place the fish fillets in a shallow dish or a resealable plastic bag. Pour the marinade over the fish, making sure it's evenly coated. Cover the dish or seal the bag, then refrigerate for at least 30 minutes to allow the flavors to meld.
4- Prepare Baking Dish: Grease a baking dish with a little oil or cooking spray to prevent sticking.
5- Bake the Fish:
- Remove the marinated fish from the refrigerator.
- Arrange the fish fillets in the prepared baking dish.
- Pour any remaining marinade over the fish.
- Cover the baking dish with foil.
Bake in the Oven:
- Place the covered baking dish in the preheated oven.
- Bake for about 20-25 minutes, or until the fish is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
Finish and Serve:
- Once the fish is done, remove the foil and switch the oven to broil (grill) for a few minutes to lightly brown the top, if desired.
- Carefully remove the dish from the oven.
- Garnish with fresh chopped cilantro.
- Serve the Kiribati Baked Fish hot, accompanied by lime wedges for squeezing over the fish.
Serving Suggestions:
- Serve the baked fish with steamed white rice or coconut rice.
- A side of sautéed vegetables or a simple green salad complements the dish.
- Enjoy this Kiribati delicacy with a refreshing tropical drink for a complete island-inspired meal!
Nutritional Values:
Here are the approximate nutritional values for the main ingredients in the Kiribati Baked Fish recipe:
4 Fresh Fish Fillets (e.g., Snapper, Grouper, or Mahi-Mahi):
- Calories: 200-250 kcal per 4-ounce fillet
- Fat: 3-7 g (depends on the fish type)
- Carbohydrates: 0 g
- Protein: 20-25 g
Benefits:
- Lean Protein: Provides high-quality protein for muscle maintenance and overall health.
- Omega-3 Fatty Acids: Rich in healthy fats (especially if fatty fish), supporting heart health and reducing inflammation.
1 Cup Coconut Milk:
- Calories: 800 kcal (varies by brand and fat content)
- Fat: 80 g
- Carbohydrates: 8 g
- Protein: 4 g
Benefits:
- Healthy Fats: Contains medium-chain triglycerides (MCTs) for energy.
- Vitamins and Minerals: Provides nutrients like vitamin C, E, potassium, and magnesium.
2 Tablespoons Fresh Lime Juice:
- Calories: 8 kcal
- Fat: 0 g
- Carbohydrates: 2 g
- Protein: 0 g
Benefits:
- Vitamin C: Boosts immune function and enhances iron absorption.
- Flavor Enhancer: Adds brightness and acidity to the dish.
3 Cloves Garlic, Minced:
- Calories: 13 kcal
- Fat: 0 g
- Carbohydrates: 3 g
- Protein: 0.5 g
Benefits:
- Antioxidants: Contains allicin, which may support heart health and immune function.
- Flavor: Adds depth to the dish.
1 Small Onion, Finely Chopped:
- Calories: 30 kcal
- Fat: 0 g
- Carbohydrates: 7 g
- Protein: 1 g
Benefits:
- Antioxidants: Contains quercetin and sulfur compounds with anti-inflammatory properties.
- Flavor: Provides a savory base for the dish.
1 Teaspoon Fresh Ginger, Grated:
- Calories: 5 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0 g
Benefits:
- Anti-inflammatory: May aid digestion and reduce nausea.
- Flavor: Adds warmth and spice to the dish.
1 Teaspoon Ground Coriander:
- Calories: 6 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0 g
Benefits:
- Digestive Health: May help with digestion and blood sugar regulation.
- Flavor: Adds a citrusy, earthy note to the dish.
1 Teaspoon Ground Cumin:
- Calories: 8 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0 g
Benefits:
- Digestive Aid: May enhance digestion and boost metabolism.
- Flavor: Provides a warm, nutty taste.
1 Teaspoon Paprika:
- Calories: 6 kcal
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0 g
Benefits:
- Antioxidants: Rich in vitamins A and E, supporting eye health and immune function.
- Flavor: Adds a smoky, sweet note to the dish.
Salt and Pepper to Taste:
- Calories: 0 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits:Flavor Enhancement: Balances and enhances the overall flavor of the dish.
Fresh Cilantro, Chopped (For Garnish):
- Calories: 1 kcal per tablespoon
- Fat: 0 g
- Carbohydrates: ~0 g
- Protein: 0 g
Benefits:
- Antioxidants: Provides vitamins A, C, and K, and supports digestive health.
- Flavor: Adds a fresh, herbaceous note.
Lime Wedges (For Serving):
- Calories: 8 kcal per wedge
- Fat: 0 g
- Carbohydrates: ~2 g
- Protein: 0 g
Benefits:
- Vitamin C: Enhances flavor and boosts immune health.
These values are approximate and can vary based on specific brands and quantities used. This dish is generally a good source of protein and healthy fats from the fish and coconut milk. It's also relatively low in carbohydrates, making it a well-balanced meal when paired with a side of vegetables or rice.
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