White Fish Bake
White Fish Bake
This is really good! It is economical and healthy. Any white fish can be used, but think Pangasius, Barramundi, or even Tilapia, but boneless and skinless, Pangasius would be a great option as it can be bought that way. I made this on 24 May 2016 and used Pangasius, excellent! My comments below, recipe adjusted slightly to reflect my findings and step by step photos taken as well. Added to my go-to recipe list!
Ingredients
- 500 grams white fish fillets, boneless and skinnless, think Pangasius
- 1 cup plain yogurt
- 1 tablespoon mayo, heaping tablespoon
- 1 carrot, medium size, shredded
- 1 onion, thinly sliced
- 3-4 lemon slices
- 1/4 cup fresh dill, finely chopped
- 1/2 cup Parmesan cheese, grated
- salt and pepper, to taste
- paprika, to taste
- olive oil, for pan frying
Instructions
- Preheat your oven to 190 C. Get out a 9x13 baking dish.
- Rinse the fish fillets and dry with a paper towel. Season with salt and pepper to taste on each side.
- Heat a large non stick pan with a splash of olive oil, cook the fish fillets on both sides, about 2-3 minutes each side, remove fish as they are cooked and place in a single layer in the baking dish, pack them in tightly. Season with salt and pepper as desired.
- Use the same pan, bit more olive oil and add the sliced onions and cook until golden brown, then add the carrot and cook for another 5 minutes.
- In a large bowl, add the yogurt, mayo, dill, cooked onion and carrot, season with salt and pepper as desired, and mix to combine.
- Place 3-4 lemon slices on top of the fish, then spread the yogurt mixture over the fish evenly. Sprinkle with paprika and 1/4 cup of Parmesan cheese.
- Bake for 30-40 minutes or until fish flakes. Remove from oven, let rest 5 minutes before cutting, sprinkle with remaining 1/4 cup of Parmesan cheese. Serve with rice or pasta and a vegetable for a filling and nutritious meal.
- Plated on egg noodles mixed with vegetables. Delicious!
Notes
Pangasius will run about 60 Baht/500 grams. Barramundi will run 102 Baht/fish, would take 2-3 fish however. Go with Pangasius. 60 Baht for 4 servings would be about 80 cents per serving to include the cost of the cheese. Excellent value!
Adapted from an internet recipe.
I made this on 24 May 2016 and it turned out excellent! I have modified the recipe to reflect my findings. I used 3 Pangasius fillets, seasoned with salt and pepper, the once in the baking dish, I added more pepper. The sauce was easy to make, after the sauce went on I intended to sprinkle paprika over the top, but just like in a cartoon where a salt shaker top comes off and ruins a dish, my paprika shaker lid cracked and I ended up with a spot of paprika, I just continued to use, good taste however. I added some Parmesan cheese, that is a good touch but not required if you want to skip that. I boiled some egg noodles along with some frozen vegetables I wanted to get out of the freezer, boiled in the same pot. Over all, excellent dish and recommended.