Baked Reef Fish in Coconut Milk (Ek Im Waini Ilo Um)
The Quirky Foodster Team
Ingredients
- Whole reef fish (about 1 kg / 2.2 lb), cleaned — 1
- Coconut milk — 2 cups (480 ml / 16 fl oz)
- Onion, sliced — 1
- Garlic, minced — 2 cloves
- Tomato, sliced — 1
- Salt and pepper — to taste
- Lime, cut into wedges — 1
Method
- Preheat the oven to 180°C (350°F).
- Season the fish inside and out with salt and pepper.
- Place the fish in a baking dish and scatter the onion, garlic and tomato around and over it.
- Pour the coconut milk over the fish.
- Cover with foil and bake for 30–35 minutes until the fish is cooked through and flakes easily.
- Serve hot with lime wedges.
Introduction: Whole reef fish baked gently in a coconut milk and onion sauce until tender, a simple, satisfying main course from Marshallese home kitchens.
Cultural Background: With reef fish so central to the Marshallese diet, baking it slowly in coconut milk is one of the most common ways to prepare a whole fish for a family meal, letting the fish stay moist while taking on the richness of the coconut.
Tips: Score the fish a few times on each side to help it cook evenly and absorb the coconut sauce. Check for doneness by seeing if the flesh flakes easily with a fork near the bone.
Variations: Add a chopped chilli to the sauce for extra heat. Use fish fillets instead of a whole fish for a quicker version, reducing the baking time to about 15–18 minutes.
Storage: Refrigerate leftovers in an airtight container for up to 2 days.
Reheating: Reheat gently, covered, in an oven at 160°C (325°F) for 10–15 minutes to avoid drying out.
Nutrition: Per serving (approx.): 320 kcal, 30 g protein, 18 g fat, 6 g carbohydrate.
FAQs:
Q: What fish is traditionally used?
A: Any fresh reef fish available that day, such as snapper,
Q: Can this be grilled instead of baked?
A: Yes, wrap the fish and sauce in banana leaf or foil and grill
- Whole reef fish (about 1 kg / 2.2 lb), cleaned — 1
- Coconut milk — 2 cups (480 ml / 16 fl oz)
- Onion, sliced — 1
- Garlic, minced — 2 cloves
- Tomato, sliced — 1
- Salt and pepper — to taste
- Lime, cut into wedges — 1
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