Fiji Baked Fish Recipes
FAST BAKED FISH
We always have a good supply of fresh fish, so I make fish recipes often. This recipe is my favorite because it is moist, tender and flavorful. -Judie Anglen, Riverton, Wyoming
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 400°. Place fish in a greased 11x7-in. baking dish. Sprinkle with seasoned salt, pepper and paprika if desired. Drizzle with butter. , Cover and bake until fish just begins to flake easily with a fork, 15-20 minutes.
Nutrition Facts : Calories 270 calories, Fat 17g fat (7g saturated fat), Cholesterol 110mg cholesterol, Sodium 540mg sodium, Carbohydrate 0 carbohydrate (0 sugars, Fiber 0 fiber), Protein 28g protein.
FIJIAN FISH LOLO
Make and share this Fijian Fish Lolo recipe from Food.com.
Provided by Julumkana
Categories Stew
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- For casava or dalo. Peel the skins cut into 1 inch thick slices.
- Boil in salted water until soft. Test by poking with a fork, it should be soft yet firm, not too soft. drain water and steam on low heat for 5 to 7 minutes.
- For main dish:.
- Heat oil in sauce pan.
- Add chopped onion, garlic, chili.
- Sautee until onions are translucent, do not brown.
- Season fish with Salt and pepper.
- Add fish to pan, stir for a few minutes.
- Add coconut milk.
- Bring to boil then turn the heat low and simmer for 10 minutes.
- Add salt and pepper to taste, top with herb (basil, corriander -- ).
- Serve with Casava, taro root or over rice.
Nutrition Facts : Calories 298, Fat 25.9, SaturatedFat 19.6, Cholesterol 27.8, Sodium 53.4, Carbohydrate 6.4, Fiber 0.5, Sugar 1.2, Protein 13.1
FIJI BAKED FISH
Adapted from Pan American's Complete Round the World Cookbook. This is an older recipe; I've reduced the cooking time.
Provided by Chocolatl
Categories < 60 Mins
Time 1h
Yield 6 serving(s)
Number Of Ingredients 4
Steps:
- Combine coconut milk and cream in a saucepan and bring to a boil.
- Remove from heat and let steep 30 minutes.
- Strain, pressing all the liquid from the coconut. Discard solids.
- Preheat oven to 350°F.
- Sprinkle salt over fish.
- Arrange fish in a buttered baking dish.
- Pour coconut liquid over fish.
- Bake for 30 minutes, or until fish is cooked through.
Nutrition Facts : Calories 630.7, Fat 42.3, SaturatedFat 30.3, Cholesterol 206.2, Sodium 209.9, Carbohydrate 8.4, Fiber 4.6, Sugar 2.1, Protein 54.9
BAKED FISH FILLETS
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Grease a baking pan with vegetable oil.
- Place mackerel fillets in the baking pan; season with salt and pepper.
- Mix butter, lemon juice, and paprika together in a bowl. Pour over mackerel fillets.
- Bake in the preheated oven until mackerel flakes easily with a fork, 20 to 25 minutes.
Nutrition Facts : Calories 399 calories, Carbohydrate 0.5 g, Cholesterol 109 mg, Fat 31 g, Protein 28.3 g, SaturatedFat 10.2 g, Sodium 540.2 mg, Sugar 0.1 g
SIMPLE BAKED FISH
Make and share this Simple Baked Fish recipe from Food.com.
Provided by Parsley
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 425. Lightly grease or spray a 13" x 9" (or larger) baking dish.
- Rinse fish filets and pat dry. Set them in a single layer in the prepared baking dish.
- In a small bowl, combine melted butter, lemon juice, garlic, sugar, pepper, thyme and parsley. Stir well. Pour evenly over fish filets.
- Sprinkle with the breadcrumbs.
- Bake at 425 for about 20 minutes or until filets are opaque and flakey.
Nutrition Facts : Calories 253.1, Fat 13.9, SaturatedFat 8.1, Cholesterol 87.3, Sodium 227, Carbohydrate 8.2, Fiber 0.5, Sugar 1.7, Protein 24.2
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