Oven Baked Fish

We are great fans of fish, especially my husband and daughter. They love the way I cook fish for them, whether its fry or curry or any kind of preparation, That is my inspiration to try varieties in cooking. 

Oven Baked fish is an excellent way to prepare fish in a healthy way. It's a simple dish with simple ingredients. This dish is prepared with a lot of vegetables. So you are getting the goodness of both fish and vegetables in a single dish.  I followed the recipe on the cookery show ‘Khana khazana’ by Sanjeev kapoor, with some variations according to our taste buds, but the basics is the same. It turns out perfect in taste, texture and flavor. I hope you enjoy this recipe as much as I do!

The fish I used is pomfret pieces. You can use any fleshy fish of your choice.

Ingredients
Fish (pomfret fish) - 400 gms
Carrot-1
Capsicum- yellow/green/red – ½ each
Onion-1
Beans -10 Nos  
Lemon-1
Garlic -6 pods 
Red chilli - 4 (soaked in water)
Coriander seeds- 1 tbl spn. 
Cumin seeds -1 tspn
Salt
Water- ¼ cup
Olive oil- 2 tsp

Directions

Preheat oven to 200°C.

Combine soaked red chilies, coriander seeds, cumin seeds, ½ chopped onion, 3 pods of Garlic and  salt, add little water and grind it to make a thick paste.
Marinate the fish for 10 min with the 3/4th of the masala paste.
Cut the vegetables into small cubes. Spread the vegetables on the baking tray.  Cut the lemon into thick slices and place above the vegetables. Add 2-3 pods of Garlic.
Spread the remaining masala on the vegetables. Sprinkle olive oil also on top of the vegetables.
Place the marinated fish on top of the vegetables. Squeeze lemon juice on top. Brush the fish pieces with olive oil. Aluminum foil can be used to keep food moist and cook it evenly. Cover with Aluminum foil.
Bake 30 minutes in the preheated oven.