Fish food doesn’t agree with some people, perhaps because we use a lot of spices in India. I was looking for a fish recipe that used Indian spices but was mild flavoured. I found one in The Cook’s Colour Treasury called hake gratin, which was baked with cheese. To make it suitable for our palate, I removed the cheese and substituted coriander leaves in place of parsley. I used trevally, which is an inexpensive fish in India and can be easily skinned and cut into fillets. The result was a melt-in-your-mouth baked fish with a flavour that no one can resist.
The trevally provides 110 Calories, 21g protein, and around 2g of fat (0.2g saturated fat) per 100g. The small amount of butter and breadcrumbs that are used add marginally to the energy value. Therefore, this is a high protein, low fat, and moderate calorie dish.
- 750g Paarai Meen (Trevally Fillets)
- 1 Onion, diced
- ¼ C diced Coriander Leaves
- 1 T Lime Juice
- 1 tsp Pepper Powder
- ½ tsp freshly grated Nutmeg
- 1 ½ tsp Salt
- 2 T Unsalted Butter
- ½ to 1 C Bread Crumbs
- Preheat the oven to 190° C/ 375° F.
- Grease a shallow oven-proof dish with a little butter.
- Rub the fillets with salt and lime juice.
- Arrange the fillets in the baking dish. Sprinkle onion, coriander leaves, pepper and nutmeg powders, and bread crumbs on the fish.
- Dot with butter.
- Bake for 20 minutes. Remove from oven. Baste with the liquid in the dish.
- Bake for another 10 minutes or till the topping is golden.
- The fish should be patted dry before rubbing with salt and lime juice.
- Baste – When the fish gets cooked, it drips juice. This juice collects in the dish. Scoop the juice with small spoon, and pour it over the fish so that the nutrients are not lost.
- Shop bought nutmeg powder loses its flavour when stored. I always grate the nutmeg just before sprinkling on the fish.