Baked King Fish- Cod in Tomato sauce

May 23, 2023May 23, 20230 1
Baked King Fish- Cod in Tomato sauce recipe for a hearty meal tonight
in Fish

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

900 g kingfish or 900 g cod steaks
salt
1/2 teaspoon chili powder ( cayenne )
1/4 teaspoon turmeric powder
2 tablespoons vegetable oil ( the original recipe says 9 tblsp )
1 teaspoon fennel seed
1 teaspoon mustard seeds
3 onions , chopped
6 cloves garlic , chopped
1/2 inch gingerroot , chopped ( optional )
2 1/2 teaspoons cumin powder , divided
6 tomatoes , chopped ( The recipe says 1 14 oz can for those who use canned tomatoes -For me the fresh ones do fine )
1/4 teaspoon garam masala
2 green chilies , chopped ( optional )

Nutrision Information

Servings Per Recipe
6
Calories
236
Sugar
6g
Fat
8g
Baked King Fish- Cod in Tomato sauce is a delicious dish that is perfect for a hearty family dinner. The fish is cooked in a spicy tomato sauce that gives it a flavourful taste. This dish is made with fresh kingfish or cod, which are both popular types of fish globally. The combination of spices used adds a unique depth of flavor to the dish, making it a perfect meal to be enjoyed with family and friends. Whether you're a fan of fish or just looking for something new to try, this recipe is definitely worth a shot!

Instructions

1.Preheat oven to 350°F.
2.Season the fish with salt, chili powder and turmeric. Set aside.
3.Heat oil in a pan. Add fennel seeds and mustard seeds and wait for them to pop.
4.Add onions and fry until lightly browned.
5.Add garlic, ginger (optional), and 2 teaspoons cumin and fry for a minute.
6.Add tomatoes, garam masala, remaining 1/2 teaspoon cumin, green chillies (optional), and salt to taste and cook until the sauce thickens. The sauce will take about 10 minutes to cook.
7.Transfer the sauce to a baking dish.
8.Arrange the fish on top of the sauce, spooning some extra sauce over the fish.
9.Cover and bake for 30-40 minutes until the fish is fully cooked and flakes easily with a fork.
10.Serve hot with rice or naan bread.

PROS

This dish is rich in protein and low in calories, making it a healthy option for a hearty meal.

The combination of spices and tomato sauce gives it a flavourful taste.

CONS

The dish may take some time to prepare and bake, and some may find the spices to be too strong or hot.

The baking method may also dry out the fish if not cooked properly.

HEALTH & BENEFITS

Kingfish and Cod are both excellent sources of lean protein, which is good for building muscles.
The spices used in this recipe, such as turmeric and cumin, are known for their anti-inflammatory and antioxidant properties. This may help prevent chronic diseases like cancer, Alzheimer’s and heart disease.

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