Tafi Fish in Coconut-Mango-Basil Sauce
A light and flavorful baked Tafi fish dish with a tropical twist, featuring a coconut-mango-basil sauce.
Ingredients
For the Fish
whole flat Tafi fish (cleaned and scaled)1
olive oil2tbsp- whole coriander seeds1tbsp
chili flakes1tsp
lemon, juiced1
Salt and pepper, to taste
sweet orange, sliced into rounds1- Water (for the water bath)
For the Coconut-Mango-Basil Sauce
ripe mango, chopped1cup
coconut milk1/2cup
fresh basil leaves1bundle
garlic, minced1clove- chili flakes (optional)1/4tsp
- Salt and pepper, to taste
- olive oil1tbsp
Nutrition (per serving)
Calories
257.5kcal (12.88%)
Protein
1.6g (3.26%)
Carbs
14.0g (5.09%)
Sugars
9.5g (19%)
Healthy Fat
19.3g
Unhealthy Fat
3.4g
% Daily Value based on a 2000 calorie diet
How to make Tafi Fish in Coconut-Mango-Basil Sauce
Marinate the Fish
- Step 1
Rinse the Tafi fish and pat it dry. Season both inside and out with salt and pepper. Rub the fish with olive oil, coriander seeds, chili flakes, and lemon juice. Let it marinate for 20 minutes.
Stuff and Bake the Fish
- Step 1
Preheat your oven to 200°C (400°F).
- Step 2
Stuff the fish cavity with orange slices, then tie it securely with kitchen twine to hold the stuffing in place.
- Step 3
Place the fish in a baking dish and add enough water to create a shallow water bath (about 1/2 inch deep).
- Step 4
Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Step 5
Remove the fish from the oven, untie, and transfer to a serving platter. Spoon the coconut-mango-basil sauce over the fish or serve it on the side. Garnish with fresh basil or additional orange slices if desired.
Nutrition (per serving)
Nutrition (per serving)
Calories
257.5kcal (12.88%)
Protein
1.6g (3.26%)
Carbs
14.0g (5.09%)
Sugars
9.5g (19%)
Healthy Fat
19.3g
Unhealthy Fat
3.4g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For a more intense flavor, marinate the fish for longer, up to 1 hour.
Ensure the fish is fresh for the best taste and texture.
FAQS
How do I prepare Tafi fish for baking in coconut-mango-basil sauce?
To prepare Tafi fish for baking, rinse it thoroughly and pat it dry. Season both inside and out with salt and pepper, then rub it with olive oil, coriander seeds, chili flakes, and lemon juice. Let it marinate for about 20 minutes before stuffing it with orange slices and baking.
Can I use a different type of fish for this coconut-mango-basil sauce recipe?
Yes, you can substitute Tafi fish with other firm white fish like snapper, cod, or tilapia. Just ensure the fish is cleaned and scaled properly, and adjust the cooking time as needed based on the thickness of the fish.
What are some good storage tips for leftover Tafi fish in coconut-mango-basil sauce?
To store leftover Tafi fish, let it cool to room temperature, then place it in an airtight container. It can be refrigerated for up to 2 days. Reheat gently in the oven or microwave, adding a splash of coconut milk to keep it moist.
What side dishes pair well with Tafi fish in coconut-mango-basil sauce?
This dish pairs beautifully with coconut rice, steamed vegetables, or a fresh green salad. The tropical flavors of the sauce complement light, refreshing sides that won't overpower the fish.
Is Tafi fish in coconut-mango-basil sauce suitable for gluten-free diets?
Yes, this recipe is naturally gluten-free as it does not contain any gluten-based ingredients. Just ensure that any additional sauces or sides you serve with it are also gluten-free.
Loading reviews...
Diana Opoti
(@dianaopotieats)
Self taught cook making restaurant style food. Self taught cook making restaurant style food. ...
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia