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!

Ingredients 

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)

Method

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.

FEATURING
 

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