Pan-fried fish with coconut-milk sauce

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PHOTO: Misha Jordaan
PHOTO: Misha Jordaan

Fish is packed with nutrients. In this recipe, the skin side is lightly seared in a pan for a few minutes before the fish is cooked in the oven. There’s no unnecessary oil. The coconut milk sauce is creamy but is made from light coconut milk (sometimes I even used half coconut milk and half plain yoghurt). The fish is served with basmati rice, which is low GI.

Preheat the oven to 200 °C.

1 Season the fish with salt and pepper and fry skin side down in hot oil in a pan until the skin is seared. Remove and put on a baking sheet. Bake for about 5 minutes until just cooked and the fish flakes easily using a fork.

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