Baked Fish in Yogurt Sauce
Baked Fish in Yogurt Sauce
This baked fish recipe is real simple to prepare with tons of flavor; and is fairly healthy. Fish fillets are layed upon a bed of sautéed onions and baked with a yogurt sauce. After the fish is finished baking, the yogurt sauce is poured back into a sauté pan and simmered with ghee until it thickens. The sauce is then poured back over the fish. You can use any type of white fish fillets such as tilapia, cod, swai, catfish, etc.
Servings: 4
Ingredients
- 3 tbsp vegetable oil
- 2 tbsp ghee
- 1 medium white onion sliced
- 2 lbs white fish fillets tilapia, swai, cod, etc.
- 2 cups Greek yogurt
- 2 tbsp lemon juice
- 2 tsp salt
- 1 tsp sugar
- coarse ground black pepper to taste
- 2 tsp ground cumin
- 2 tbsp ground coriander
- 1/4 tsp garam masala
- 1/2 tsp Kashmiri chili powder
- 1 tsp garlic minced
- 1 tsp ginger minced
- whole green chilies
Instructions
- Heat up cooking oil in a sauté pan over medium high heat. Sauté the onions for 6-7 minutes.
- Place the onions in the bottom of a baking dish.
- Lay the fish fillets over the bed of onions. Season the fish with salt and pepper.
- Mix together the yogurt, lemon juice, garlic, ginger, coriander, cumin, chili powder, and sugar.
- Pour the yogurt sauce over the fish. Place a few green chilies around the fish. Wrap the baking dish in foil.
- Bake the fish in a preheated 325 degrees oven for 40 minutes.
- Melt the ghee in the same pan you cooked the onions in over medium heat. Pour in the yogurt sauce from the baking dish. Simmer for 5 minutes, letting the sauce thicken. Season with salt and pepper.
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