COCONUT FISH BAKE
These are our favourite kind of recipes: chuck it all into a dish, whack it in the oven, and wait for the magic to happen! This light yet hearty fish bake is a perfect midweek dinner for those evenings when you may not have a great deal of time but still want a meal that leaves you wishing it was as never-ending as Mary Poppins’ carpet bag!
The delicate coconutty flavour combined with the zing of the orange will have your little ones licking their lips for more. Getting them hooked on fish is a great way of filling their bellies with proteins, vitamins, and omega-3 fatty acids, which are essential for healthy brain, eye, and nerve development in babies and children. Eating fish has also been linked to better sleep - and there are plenty of us who could do with a little more of that!
400 ml (1 3/4 cups) coconut milk
250 ml (1 cup) freshly squeezed orange juice
equates to three medium oranges
150 g (3/4 cup) medium round corn rice
350 g skinless white fish (goldband snapper,
red emperor, barramundi, whiting)
equates to two medium fish fillets
200 g carrots, sliced
equates to three small carrots
8 cherry tomatoes, halved
80 g (1/2 cup) peas, fresh or frozen
70 g (1/2 cup) corn, fresh or frozen
1 tsp Italian Herbs (Oregano, Rosemary, Basil)
Preheat the oven to 200 C.
In a large roasting dish, combine the coconut milk and the orange juice.
Stir in the rice, fish, and vegetables until everything is well coated.
Bake uncovered for up to 45 minutes or until rice is cooked, stirring occasionally.
John’s Fresh Fish Mart - Goldband Snapper
Mirrabooka Fresh - Oranges, tomatoes, carrots
Woolworths - Coconut Milk, Corn, Peas, Rice
Sasheen - Italian Herbs
House - Black Cutlery, Yellow Whisker
BigW - Little Boy Sweater and Game
Kmart - Jen T-shirt and Girl Outfit, Knives
Prouds - Jen Earrings