Free Healthy Recipe - Baked Snapper with Coriander Masala

Dairy free, Low carbohydrate, Low sugar, Wheat Free

Don't be put off with the number of ingredients; this dish is much easier than it looks. Roasting and grinding your own spices makes the simplest meal special. We all know the value of eating fish but with added herbs and spices this meal offers many benefits. Coriander is believed to assist with mild digestive complaints and flatulence, while in ayurvedic medicine turmeric is used to treat a wide range of conditions including anemia, arthritis, skin disorders and inflammatory conditions.

2 cloves garlic
3cm piece ginger
2 red chillies deseeded
1 tsp turmeric
pinch sea salt
1 tbsp rice syrup
2 lemons juiced
1 tbsp coconut oil
2 medium onions, finely chopped
3 vine ripened tomatoes finely chopped

In a small frying pan dry roast the seeds separately until they slightly turn in colour and fragrance. (Take care not to over roast the fenugreek as it can make it bitter tasting).
Grind the seeds together in a pestle and mortar.
Preheat oven to 180 degrees Celsius.

Preheat the oven to 180C.
Add the ground spices to a food processor with the garlic, ginger, chilli, coriander, turmeric, sea salt and lemon juice. Process until well combined. (The mix will be very sloppy)
Melt the coconut oil in a frying pan and add the onions. Sauté until the onion is transparent and soft. Add the tomatoes and the coriander masala and rice syrup mix and simmer for about 10 minutes until the liquid has reduced down to a paste.
Clean and pat dry the fish. Lay the fish on large sheets of baking foil on a baking sheet and cover the inside and outside of each fish with the masala mixture.
Cover the fish with the foil and bake for approx 25 minutes. Serve with fresh coriander to garnish.

Tip When you're buying a whole fish like snapper, estimate to lose approx 45% of the weight in the head and bones etc. e.g. an 800g fish will yield about 480g flesh.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 40 mins
Ready in: 55 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1246 kj
Calories 298 kcal
Fat 7.7 g
Saturated Fat 4.3 g
Total Carbohydrate 17.2 g
Total Protein 38 g
Fibre 4 g

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