Baked Parrotfish in Banana Leaf (Iik Umw)
The Quirky Foodster Team
Ingredients
- Whole parrotfish or similar reef fish (about 1 kg / 2.2 lb), cleaned — 1
- Garlic, minced — 2 cloves
- Grated ginger — 1 tbsp
- Oil — 2 tbsp
- Salt and pepper — to taste
- Banana leaves, for wrapping
- Lime, cut into wedges — 1
Method
- Preheat the oven to 180°C (350°F), or prepare a grill for indirect heat.
- Score the fish a few times on each side and rub with garlic, ginger, oil, salt and pepper.
- Wrap the fish tightly in banana leaves, securing with kitchen string or skewers if needed.
- Place in a baking dish or on the grill and cook for 30–35 minutes until the fish is cooked through and flakes easily.
- Unwrap carefully and serve with lime wedges.
Introduction: Whole parrotfish seasoned simply and baked wrapped in banana leaf, a fragrant, moist main course found across the outer islands.
Cultural Background: Wrapping fish in banana leaf before cooking is a widespread Pacific technique, keeping the flesh moist while imparting a subtle, grassy aroma, and parrotfish, common on the reef, is a frequent choice for this preparation.
Tips: Scoring the fish helps the seasoning penetrate and ensures even cooking. Wrap the banana leaf tightly to trap steam and keep the fish moist.
Variations: Add sliced onion and tomato inside the wrap before cooking. Use foil in place of banana leaf if unavailable, though the aroma will differ.
Storage: Refrigerate leftovers in an airtight container for up to 2 days.
Reheating: Reheat gently, wrapped, 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, 3 g carbohydrate.
FAQs:
Q: What fish can I substitute?
A: Any firm reef fish, such as snapper or grouper, works well with this
Q: Can this be grilled over an open fire?
A: Yes, this is a traditional way to cook it, wrapped and
- Whole parrotfish or similar reef fish (about 1 kg / 2.2 lb), cleaned — 1
- Garlic, minced — 2 cloves
- Grated ginger — 1 tbsp
- Oil — 2 tbsp
- Salt and pepper — to taste
- Banana leaves, for wrapping
- Lime, cut into wedges — 1
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