Yogurt Baked Fish
Yogurt Baked Fish offers a flavorful, creamy crust with a hint of spice from chilies and aromatic ginger, making it perfect for a light yet satisfying meal. The tender white fish pairs beautifully with the tangy yogurt sauce, ideal for family dinners or entertaining guests who enjoy vibrant flavors.
Ingredients
Instructions
- Pat fish dry.
- Dip lemon in salt and rub over fish.
- Let fish stand for 15 minutes.
- Mix minced onion, minced chilies, garlic, ground coriander, and minced ginger in a bowl.
- Heat vegetable oil in a heavy medium skillet over medium-high heat.
- Add onion mixture and stir until golden, about 10 minutes.
- Blend plain yogurt, sugar, and 1 teaspoon salt into the yogurt mixture.
- Add yogurt mixture to the skillet and cook until thick enough to coat the fish, stirring frequently about 30 minutes.
- Preheat oven to 375°F (190°C).
- Line a jelly roll pan with foil and set the fish on the prepared pan.
- Spread the yogurt mixture over the fish.
- Sprinkle with coarsely chopped raisins and almonds.
- Bake for 9 minutes for every 1-inch thickness of fish.
- Serve immediately.
Tips & Substitutions
For best results, use fresh fish and ensure it’s patted dry before seasoning. If you can't find Serrano chilies, jalapeños can be a good substitute, though they are milder. Consider adding a touch of cumin or paprika to the yogurt mixture for extra flavor. This recipe can also be adapted to work with other firm white fish varieties.
Serving Suggestions
This yogurt baked fish pairs beautifully with a fresh salad or steamed vegetables for a light meal. Consider serving it alongside some fragrant rice or quinoa to soak up the delicious sauce. For a Mediterranean twist, serve with a side of tzatziki or a simple cucumber salad.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in an oven preheated to 350°F (175°C) for about 10 minutes or until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Yogurt Baked Fish contains roughly 774 calories, with 17g protein, 142g carbohydrates, and 23g fat. It is an excellent source of dietary fiber (72% of the Daily Value), vitamin C (68% of the Daily Value), and iron (58% of the Daily Value). Note that it is relatively high in sodium, at 1696mg per serving (74% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, frozen fish fillets can be used, but it's important to thaw them completely and pat them dry before starting the recipe. This will help the seasoning and yogurt mixture adhere better.
What can I substitute for plain yogurt?
If you're looking for a dairy-free option, you can substitute plain yogurt with coconut yogurt or a cashew-based yogurt. For a tangier flavor, Greek yogurt works well as a substitute too.
How do I know when the fish is done baking?
The fish is done when it flakes easily with a fork and is opaque throughout. As a general rule, bake for about 9 minutes per inch of thickness, but check a few minutes early to prevent overcooking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).