Green chutney is so versatile and common in every Indian kitchen. It can be used as a spread, glaze, dip, accompaniment, stuffing, sauce, marinade, the possibilities are endless. This is a healthy baked dish where the fish is stuffed with green chutney which pairs beautifully with the fish.
Pomfret is the ideal fish to be stuffed with the chutney and complements the delicate flavour of the fish. Unable to find the appropriate sized pomfrets here in Toronto, I have used golden pompano which has a slightly leathery fatty skin, tough bones, tasty and more meatier than the silver pomfret. The fish is slit along the two sides of the centre bone, seasoned with salt and lime juice, then stuffed with the chutney. Baked enclosed in a lightly greased parchment paper or banana leaf at 400 F or
200 C for 20 minutes. A healthy dish with a clean finish, perfect for presentation at the dinner table, be it for the family or guests.
Baking is a healthy cooking option than frying. It requires little or no oil, helping you control the amount of fat consumed to maintain a healthy body and weight. Also, a quick and easy method producing moist, flaky, delicious fish with no mess or struggles.
Pomfret is the ideal fish to be stuffed with the chutney and complements the delicate flavour of the fish. Unable to find the appropriate sized pomfrets here in Toronto, I have used golden pompano which has a slightly leathery fatty skin, tough bones, tasty and more meatier than the silver pomfret. The fish is slit along the two sides of the centre bone, seasoned with salt and lime juice, then stuffed with the chutney. Baked enclosed in a lightly greased parchment paper or banana leaf at 400 F or
200 C for 20 minutes. A healthy dish with a clean finish, perfect for presentation at the dinner table, be it for the family or guests.
Baking is a healthy cooking option than frying. It requires little or no oil, helping you control the amount of fat consumed to maintain a healthy body and weight. Also, a quick and easy method producing moist, flaky, delicious fish with no mess or struggles.
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Baked Stuffed Fish With Green Chutney
(Serves 6)
Ingredients:
2 large pomfrets or golden pompano (750 grams each)
1/2 lime
1 tablespoon olive oil
salt
Grind to a paste (with very little water)
1 1/2 cups grated fresh or frozen coconut
1 1/2 cups coriander leaves with tender stalks
4 long green chillies
2 large cloves of garlic
1 teaspoon cumin seeds
juice of 1 lime
1/2 teaspoon sugar
salt
Method:
Clean the fish by cutting off the fins on either side. Slit along both sides of the backbone but do not separate the pieces. Remove the innards, wash, season with salt and lime juice for 15 minutes.
Preheat oven to 400 F or 200 C.
Stuff fish with ground paste.
Take a piece of parchment paper or banana leaf that is large enough to wrap the fish and brush with olive oil. Place fish and brush the top of the fish with oil too.
Note: At this stage, I added a dab of butter under the flesh of the fish (above the chutney).
Fold the parchment paper or banana leaf to enclose fish, overlapping folds to seal the edges.
Place wrapped fish on a baking sheet and bake for 20 to 25 minutes till fish is cooked.
Serve baked fish with the main meal.
(Serves 6)
Ingredients:
2 large pomfrets or golden pompano (750 grams each)
1/2 lime
1 tablespoon olive oil
salt
Grind to a paste (with very little water)
1 1/2 cups grated fresh or frozen coconut
1 1/2 cups coriander leaves with tender stalks
4 long green chillies
2 large cloves of garlic
1 teaspoon cumin seeds
juice of 1 lime
1/2 teaspoon sugar
salt
Method:
Clean the fish by cutting off the fins on either side. Slit along both sides of the backbone but do not separate the pieces. Remove the innards, wash, season with salt and lime juice for 15 minutes.
Preheat oven to 400 F or 200 C.
Stuff fish with ground paste.
Take a piece of parchment paper or banana leaf that is large enough to wrap the fish and brush with olive oil. Place fish and brush the top of the fish with oil too.
Note: At this stage, I added a dab of butter under the flesh of the fish (above the chutney).
Fold the parchment paper or banana leaf to enclose fish, overlapping folds to seal the edges.
Place wrapped fish on a baking sheet and bake for 20 to 25 minutes till fish is cooked.
Serve baked fish with the main meal.
