Baked Coral Trout Fillets with Asian Salad


Deliciously baked Coral Trout fillets served with a fresh Asian herb salad topped with a tamarind dressing.

Baked Coral Trout Fillets with Asian Salad

Baked Coral Trout Fillets with Asian Salad

Deliciously baked Coral Trout fillets served with a fresh Asian herb salad topped with a tamarind dressing.
Course: Fish, Main Dish
Cuisine: Modern Australian
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings
Author: The Cook
5 from 1 vote
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Ingredients

For Asian herb salad

  • ½ cup green papaya, peeled and flesh very finely shredded
  • 1 green (unripe) mangoes, peeled and flesh very finely shredded
  • 1 mango, flesh finely sliced
  • ½ cup snowpea shoots
  • 8 snowpeas, finely shredded on an angle
  • ½ cup laksa leaves (Vietnamese coriander), picked over
  • ½ cup Thai basil, picked over
  • ½ cup fresh coriander (cilantro) leaves, picked over
  • 1 red chilli, finely sliced
  • ¼ cup peanuts, lightly toasted, oiled and salted and broken up

For tamarind dressing :

  • 2 tablespoons palm sugar, crushed
  • 2 tablespoons water
  • tablespoons tamarind puree
  • 2 tablespoons extra-virgin olive oil
  • ½ tablespoon fish sauce

Recipe Instructions

For the Salad and Dressing :

  • Prepare the salad by combining all of the salad ingredients into a bowl and set aside for serving.
  • To make the tamarind dressing - Gently warm the palm sugar with the water in a saucepan until it has fully combined.
  • Whisk in the tamarind puree.
  • Slowly add the olive oil to the mix and whisk through then add the fish sauce and whisk to combine.
  • Set aside for serving.

For the Coral Trout Fillets

  • Preheat oven to 220°C. (425°F ; Gas Mark 7)
  • Drizzle olive oil over a warm fry pan, then place the seasoned coral trout fillet, skin side down, over medium heat and fry for about 4 minutes until you begin to see the skin lightly browning around the side.
  • Place the pan in the oven for about 6-8 minutes depending on the thickness of the fish.
  • Remove pan from the oven and gently turn the fish over, to finish cooking.
  • Place the fish in the centre of a serving plate.
  • Top the fish with some salad and spoon over the tamarind dressing.

Cooks Notes & Variations

  • The fish fillets can be in the range of 150 - 200 g (5¼ - 7 oz) each.
  • Alternative fish to use in this recipe: Other rockcods, bass groper, hapuku, leatherjackets, Murray cod, pearl perch, red emperor, west Australian dhufish.

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Nutrition

Serving: 1serving | Calories: 587kcal | Carbohydrates: 50g | Protein: 47g | Fat: 25g | Saturated Fat: 3g | Cholesterol: 101mg | Sodium: 355mg | Potassium: 2382mg | Fiber: 7g | Sugar: 30g | Vitamin A: 68.4% | Vitamin C: 279% | Calcium: 49.8% | Iron: 92.9%

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