Indian-style fish

Indian-style fish

21saves
1hr


3 people made this

About this recipe: Plaice fillets are flavoured with chilli, ginger, mint and coconut milk, then wrapped in parcels and baked in the oven. Courgettes tossed with mustard and sesame seeds and minted new potatoes are served alongside.

Norma MacMillan

Ingredients
Serves: 4 

  • 900 g (2 lb) baby new potatoes, scrubbed
  • 4 plaice fillets, about 140 g (5 oz) each
  • 2 cm (¾ in) piece fresh root ginger, finely chopped
  • ½ red onion, finely chopped
  • 1 fresh mild red chilli, seeded and finely chopped
  • 4 tbsp chopped fresh mint
  • 4 tbsp coconut milk
  • 2 medium-sized courgettes, cut into large dice
  • 1 tbsp sesame seeds
  • 2 tsp yellow mustard seeds
  • 2 tsp soy sauce
  • salt and pepper

Method
Prep:25min  ›  Cook:35min  ›  Ready in:1hr 

  1. Preheat the oven to 180°C (350°F, gas mark 4). Put the potatoes into a medium-sized saucepan, cover with boiling water and simmer for about 15 minutes or until tender.
  2. Meanwhile, cut out 4 large pieces of baking parchment or foil, each large enough to enclose a plaice fillet. Lay a fillet on each piece of paper or foil and season with salt and pepper.
  3. Mix together the ginger, onion, chilli, half of the mint and the coconut milk, and spread over the fish. Fold over the paper or foil and pleat or twist the ends to seal. Put the parcels on a large baking sheet and bake for 10–12 minutes or until the fish will flake easily (open a parcel to check).
  4. When the potatoes and fish are almost ready, steam the courgettes above the potatoes for 4 minutes. Heat a frying pan, add the sesame and mustard seeds, cover and fry over a moderate heat for 2–3 minutes or until lightly toasted, shaking the pan frequently.
  5. Take the pan off the heat. Add the soy sauce to the seeds and quickly stir, then re-cover the pan and set aside until the seeds stop ‘popping’. Stir the courgettes into the seed mixture.
  6. Drain the potatoes and toss with the remaining 2 tbsp chopped mint. Arrange the fish parcels on serving plates and serve with the courgettes and the new potatoes.

Alternatives to plaice:

Try this recipe with megrim. It's another flat fish from the turbot family.

Some more ideas

The fish parcels can be prepared earlier in the day and kept chilled until ready to cook. * Sole or trout fillets can be cooked in the same way. * For Indian-style salmon, use 4 pieces of salmon fillet, 115 g (4 oz) each. Instead of coconut milk, mix the juice of 2 limes with the ginger, onion, chilli and mint. Spread this over the fish, wrap and bake for 15 minutes. Use the finely grated zest from the limes to flavour 250 g (8½ oz) freshly cooked basmati rice. Also stir in 3 tbsp chopped fresh mint and 6 tbsp toasted desiccated coconut. Serve the coconut rice with the salmon.

Plus points

Vitamin B12 is principally found in foods from animal sources or products fortified with the vitamin. Fish such as plaice, which is an excellent source of this vitamin, can be particularly useful for those who are not eating meat but are including fish in their diet. * Baking the fish in a parcel captures all the flavour and nutrients, and the fish stays deliciously moist.

Each serving provides

B1, B6, C, niacin, selenium * B12, folate, iron, potassium * A, B2, calcium, copper, zinc

Recently viewed

Reviews (0)

Write a review

Click on stars to rate