Baked Lemongrass Fish

October 19, 2006

Fish is an important part of a balanced diet. It is an excellent source of protein, is low in saturated fat and contains unsaturated fat and omega 3 oils. These omega 3 fatty acids can lessen the build-up on artery walls and reduce cholesterol in the blood.

Fortunately, fish is not only good for you, but it tastes good, too. Even cheaper varieties can be turned into an interesting dish with the judicious use of a few simple ingredients.

I serve fresh fish at least once a week and in between times enjoy canned tuna, salmon and sardines for a quick lunch. While fresh fish dusted with flour and quickly pan-fried in a little oil is a favourite, sometimes I like a change. Baked fish is also relatively quick and easy to prepare, specially if the accompaniments can also be cooked in the oven at the same time.

I served today’s dish with roasted asparagus spears, bundled in threes and held together with strips of prosciutto, and tomato halves. I  placed these in the oven a couple of minutes before the fish.

Thai-style flavourings give the fish a fresh tang. One of the Asian stalls at the market had some particularly fine fat lemongrass the other day and there’s a kaffir lime tree out in my garden.

Baked Lemongrass Fish

800g firm fish (I use warehou)
4 tablespoons fish sauce
1 tablespoon toasted sesame oil
2 spring onions
1 stalk lemongrass (preferably with a thick, firm bulb end)
2 chillies
pair of kaffir lime leaves
1/2 medium red or green capsicum finely sliced
freshly ground pepper

Cut the fish fillets into three or four pieces and place in an ovenproof dish. Sprinkle with the fish sauce and sesame oil and allow to marinate while you prepare the other ingredients.

Halve the spring onions lengthwise and finely chop.  Remove the outer woody leaves from the lemongrass and finely slice the core then chop it finely. Shred the kaffir lime leaves as finely as you can, Deseed the chillies and chop finely.

Mix together the onion, lemongrass, kaffir lime leaves and chillies and spoon evenly over the fish. Strew over the capsicum. Dust with freshly ground pepper.

Place the fish into a pre-heated 220C oven and bake for 10-12 minutes or until the fish separates into flakes when gently pressed with a fork.

Use a fish slice to place the fish and topping onto individual plates. Drizzle over some of the liquid remaining in the cooking dish. Serve with cooked vegetables or a salad.

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