How to make Oven Baked Fish (Assyrian Food)

fish fillets

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu provides a plant-based option, while canned fish is budget-friendly.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, while vegetable oil is often less expensive.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil offers a unique flavor, while margarine is a cost-effective substitute.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: frozen herbs

Dried herbs are lower in cost and have a long shelf life.

Start by introducing the ingredients for the oven baked fish.

Use 2 kilos of tilapia, which is white boneless fish.

Dice 2 tomatoes and add them to the bowl.

Chop 1/2 a bunch of parsley and mix it in.

Dice 1 onion and add it to the mixture.

Add 1 teaspoon of curry powder, 1/2 teaspoon of salt, and 1/2 teaspoon of ground pepper to the bowl.

Squeeze the juice of 1 lemon into the mixture.

Pour in 213 mils of tomato sauce or puree.

Add some sea salt and drizzle with extra virgin olive oil.

Mix all the ingredients together thoroughly.

Prepare a baking dish and place the fish inside.

Spread the mixture evenly over the fish.

Bake in the oven until cooked through and serve on a bed of white rice.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens