Ingredients with Measurements:
- 4-6 pieces of fish fillets (any white fish like tilapia or cod will work)
- 1 onion, thinly sliced
- 2 tomatoes, chopped
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- Salt to taste
- 2 tablespoons vegetable oil
- 1 tablespoon lemon juice
- 1/4 cup water
- Fresh cilantro, chopped for garnish
Special equipment needed:
- Oven-safe baking dish
- Aluminum foil
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. In a bowl, mix together ginger paste, garlic paste, cumin powder, coriander powder, turmeric powder, red chili powder, and salt.
3. Rub the spice mixture onto the fish fillets and set aside.
4. In a pan, heat the vegetable oil over medium heat.
5. Add the sliced onions and sauté until they turn golden brown.
6. Add the chopped tomatoes and cook until they are soft and mushy.
7. Add 1/4 cup of water and bring to a boil.
8. Pour the tomato and onion mixture into an oven-safe baking dish.
9. Place the fish fillets on top of the tomato and onion mixture.
10. Drizzle lemon juice over the fish fillets.
11. Cover the baking dish with aluminum foil and bake for 25-30 minutes or until the fish is cooked through.
12. Remove the foil and broil for an additional 5 minutes to brown the top of the fish.
13. Garnish with fresh cilantro and serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 30-35 minutes
Temperature:
375°F
Serving size:
4-6 servings
Nutritional information:
Calories: 180
Fat: 8g
Carbohydrates: 6g
Protein: 22g
Substitutions for ingredients:
- You can use any white fish fillets like tilapia or cod.
- You can use fresh ginger and garlic instead of the paste.
- You can use fresh red chili peppers instead of red chili powder.
Variations:
- You can add sliced bell peppers or carrots to the tomato and onion mixture for added flavor and nutrition.
- You can use coconut milk instead of water for a creamier sauce.
Tips and tricks:
- Make sure to rub the spice mixture onto the fish fillets evenly for maximum flavor.
- You can marinate the fish fillets in the spice mixture for 30 minutes before cooking for even more flavor.
- If the tomato and onion mixture is too thick, you can add more water to thin it out.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the oven at 350°F for 10-15 minutes or until heated through.
Presentation ideas:
Serve the Bandel Baked Fish on a bed of rice or with a side of naan bread.
Garnishes:
Fresh cilantro
Pairings:
- Serve with a side of roasted vegetables like broccoli or asparagus.
- Pair with a crisp white wine like Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Basmati rice
- Naan bread
- Roasted vegetables
Troubleshooting advice:
- If the fish is not cooked through after 30 minutes, cover with foil and bake for an additional 5-10 minutes until cooked through.
- If the tomato and onion mixture is too thin, you can cook it for a few more minutes to thicken it up.
Food safety advice:
- Make sure to wash your hands and all utensils before handling the fish.
- Make sure the fish is cooked to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Bandel Baked Fish is a popular dish in West Bengal, India. It is named after the town of Bandel, which is known for its fish markets and seafood dishes.
Flavor profiles:
The Bandel Baked Fish is a spicy and flavorful dish with a tangy tomato and onion sauce.
Serving suggestions:
Serve hot with a side of rice or naan bread.
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Region: Indian