Ingredients with Measurements:
- 4 medium-sized Moolie fish
- 1/4 cup of olive oil
- 1/4 cup of fresh lemon juice
- 2 garlic cloves, minced
- 1 tablespoon of fresh thyme, chopped
- 1 tablespoon of fresh rosemary, chopped
- 1 tablespoon of fresh parsley, chopped
- Salt and pepper to taste
- Lemon slices for garnish
Special equipment needed:
- Baking dish
- Aluminum foil
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. Clean and gut the Moolie fish. Rinse them under cold water and pat dry with paper towels.
3. In a small bowl, mix together the olive oil, lemon juice, minced garlic, chopped thyme, rosemary, and parsley.
4. Season the Moolie fish with salt and pepper, then place them in a baking dish.
5. Pour the herb and lemon mixture over the fish, making sure to coat them evenly.
6. Cover the baking dish with aluminum foil, making sure to seal the edges tightly.
7. Bake the Moolie fish for 25-30 minutes or until the flesh is cooked through and flakes easily with a fork.
8. Remove the aluminum foil and bake for an additional 5-10 minutes or until the fish is lightly browned on top.
9. Garnish with lemon slices and serve hot.
- Time:
Preparation time: 15 minutes
- Cooking time: 30-40 minutes
Temperature:
- Oven temperature: 375°F
Serving size:
- This recipe serves 4 people.
Nutritional information:
- Calories: 220
- Fat: 12g
- Carbohydrates: 2g
- Protein: 25g
Substitutions for ingredients:
- You can use any type of white fish instead of Moolie.
- If you don't have fresh herbs, you can use dried herbs instead.
Variations:
- You can add sliced onions, bell peppers, or cherry tomatoes to the baking dish for extra flavor and color.
Tips and tricks:
- Make sure to seal the aluminum foil tightly to prevent the juices from leaking out.
- You can marinate the fish in the herb and lemon mixture for a few hours before baking for extra flavor.
Storage instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
- To reheat, place the fish in a baking dish and cover with aluminum foil. Bake in a preheated oven at 350°F for 10-15 minutes or until heated through.
Presentation ideas:
- Serve the baked Moolie fish on a bed of steamed rice or quinoa.
- Garnish with fresh herbs and lemon slices.
Garnishes:
- Lemon slices
- Fresh herbs
Pairings:
- Serve with a side of roasted vegetables or a green salad.
Suggested side dishes:
- Roasted asparagus
- Steamed broccoli
- Green salad with a lemon vinaigrette
Troubleshooting advice:
- If the fish is not cooked through after 30 minutes, cover with aluminum foil and bake for an additional 5-10 minutes.
Food safety advice:
- Make sure to clean and gut the fish properly before cooking.
- Always wash your hands and utensils thoroughly before and after handling raw fish.
Food history:
- Moolie fish is a popular fish in Indian cuisine and is often used in curries and stews.
Flavor profiles:
- The baked Moolie fish is flavored with fresh herbs and lemon, giving it a bright and tangy flavor.
Serving suggestions:
- Serve the baked Moolie fish as a main course for lunch or dinner.
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