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Baked Fish with Plantain     HT   MC   Fijian   50mins

 

 

Serves 4    Hot  Fish    Vegetables  Fruit  Main Course  Gluten Wheat Dairy free  Eggless  Fiji  Oceania

 

 

Ingredients

4 Large Fish Cutlets e.g. Cod, Haddock

1 Onion, sliced

4 ripe Plantains (cooking bananas), peeled and sliced

4 Tomatoes, roughly chopped

2 Green Chilies, deseeded and finely chopped

240ml/8fl.oz. Coconut Cream

Salt

 

Instructions

 

1. Preheat the oven to 180C, 350F, Gas Mark 4 and lightly oil 4  large pieces of double thickness aluminium foil, each large enough to enclose the fish and vegetables. Traditionally, banana leaves would be used. Alternatively, lightly oil a shallow baking dish.

 

2. Place the fish in the centre of the foil  (or in the dish) and top with the sliced onion, plantain, tomatoes and chilies, in that order. Season with salt. If using foil, pull the edges up a little.

 

3. Pour the coconut cream over the fish.

 

4. Form the foil into parcels sealing well to totally enclose the fish, or cover the baking dish with foil,  then bake for about 25 minutes or until the fish is cooked through. Serve immediately.

 

 

More Fish  Recipes  |  General Fish Prep & Cooking Times   |   More Fijian Recipes

 

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Key techniques used in this recipe

 

Make Ahead

 

Freezing

 

Tips, Options and Substitutions

 

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Main equipment required to prepare fresh fish

 

Sharp knives - large and small

Chopping board

Kitchen scissors

Fish Scalers (optional)

 

Related Recipes and Information

Fish/Seafood  Main Course Recipes

Fish and Seafood Starter Recipes

Cuts of Fish

General Fish Prep & Cooking Times  

Information about individual types of fish

 

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