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Baked Halibut in a Yogurt Sauce

 

This is a very easy dish to put together, just a matter of mixing all the ingredients together and baking for 30 minutes. The sauce needs to be reduced at the end of the cooking, but that only takes about 5 minutes. I suggest that you serve it with a Saag aloo and rice.
45

Yield

4

servings

Prep

10

min

Cook

40

min

Ready

50

min

Trans-fat Free, Low Carb
 

Ingredients

1 large onions
peeled and thinly sliced
3 tablespoons vegetable oil
1 teaspoon ginger
freshly grated
*
½ teaspoon cayenne pepper
*
2 tablespoons coriander seeds
ground
¼ teaspoon cumin
ground
*
¼ teaspoon garam masala
*
¼ teaspoon black pepper
freshly ground
*
1 teaspoon salt
1 teaspoon sugar
½ x lemon juice
*
450 millilitres yogurt
natural
*
1000 grams halibut fillets
3cm thick
*
50 grams butter, unsalted
cold, cut up into small chunks

Directions

Heat the oven to 190C, gas mark 5

Lay the onions on the bottom of a large based baking dish , one that is big enough to lay the fish flat in one layer.
Cut the fish into four equal sized portions and place on the onions. Mix the Yoghurt with the lemon juice, salt, pepper, garam masala, cumin, coriander, cayenne, ginger and oil, mixing well. Pour the sauce onto the fish, making sure that some of it goes under as well as over.
Cover with either a lid or foil and bake in the oven for approximately 30 minutes, or until the fish is cooked.

Pour off the sauce from the fish into a saucepan and boil to reduce to about 350ml of liquid.
Whisk in the butter, and as soon as it is melted, pour over the fish and serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 65g (2.3 oz)
Amount per Serving
Calories 20291% of calories from fat
 % Daily Value *
Total Fat 20g 31%
Saturated Fat 8g 39%
Trans Fat 0g
Cholesterol 27mg 9%
Sodium 594mg 25%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 7%
Sugars g
Protein 2g
Vitamin A 7% Vitamin C 6%
Calcium 3% Iron 3%
* based on a 2,000 calorie diet How is this calculated?

 

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