Coconut
milk fish fillet is a traditional plus nice dish to
have when you want to get healthy and elegant meals. Milk fish is known to have
white flesh and tender texture meats; they are really suitable to be cooked
with coconut milk. Moreover, milk fish does not have strong flavor since they
tend to have mildly flavor. This is why by cooking the milkfish with coconut milk;
it can bring the flavor to the best.
Milk fish is a small bony fish that
captured many seafood lovers due to the delicious taste, tender flesh, and
healthy nutrition. Milkfish provides enough content of natural omega 3 fatty
acids oil intake for adults and it still packed with numerous minerals,
vitamins, and protein. It is recommended to consume milk fish at least 2 to 3
servings in moderate amount. Milk fish is considered to be the safest fish as
well since they are not accumulate too much methyl mercury level unlike other
larger species of fish including salmon, shark, tuna, etc.
Buying, preparing,
and cooking coconut milk fish fillet recipe
1.
Buying milk fish fillets
There are many option to
buy milk fish fillets which categorized into fresh fillets or frozen fillets.
So, what is the difference and which one is better? Actually, frozen fish is
just as good as fresh fish and there is not much different in the quality of
the fish too. Fresh fish can be frozen and otherwise. Here are the advantages
and disadvantages for buying fresh and frozen fish, the judge is you:
·
Fresh fish: They are easy and
quick to spoilage; however they are high in nutrients compared with frozen
fish.
·
Frozen fish: They can last
longer even for months or years since the frozen process prevent the spoilage
so they can be used anytime. The nutrition content is not as high as fresh
fish.
Preparing milk fish for
fillet recipe, if you decide to buy fresh fish fillets then you need to use it
as soon as possible, you may want to keep the skin on or removed. In case you
purchase fresh whole round fish then you can ask the fishmonger to fillet the
fish for you but it might cost higher.
Frozen fish is a lot
easier to be prepared, you can buy boneless frozen milk fish fillet with the
skin still attached or skinless product. Frozen fish need to be thawed
completely before you use it. You should keep the frozen fillet in refrigerator
for one night or thaw with cold water by soak the fish in a bowl.
Alternatively, you can take out the frozen milkfish bangus straight out of the
freezer and then rinse under cool water to remove the visible ice crystal.
3.
Cooking delicious coconut milk fish fillet recipe
There is about 370 calories
in coconut milkfish fillet recipe which is not too high, but not to low as
well. However, they are packed with full of nutrition so eat the fish really
worth it. Here are simple instructions that you need to follow when you want to
cook coconut milk fish fillet.
Ingredients:
-
1/3 cup of celery (sliced thinly
-
1 tbsp of coconut oil
-
2 pack of milk fish fillets (6
oz a pack)
-
1 clove garlic (minced)
-
1/2 tsp of oregano
-
cilantro for garnish
-
1 1/2 cups of coconut milk
-
Pepper and salt for flavor
-
1/3 cup of onion (chopped)
-
Cooked and steamed rice
(optional)
Instructions:
1.
Preheat the oil on the skillet
using medium low heat.
2.
Add garlic and onion, sauté
them till tender for around 5 minutes. Add celery then cook again for 30
seconds, avoid overcook.
3.
Turn off the heat and allow the
pan to cool down a bit. Too hot pan will make the coconut milk curdle and thus
you need to cool it off slightly.
4.
Add the coconut milk and turn
on the heat, place the milk fish bangus fillets to the pan, if you include the
skin then make sure to place the fillets with the skins stick on the pan first.
5.
Cook and sprinkle oregano,
cover the pan and bring to simmer. Flip the fish if one side is cooked already.
Add pepper and salt for flavor then garnish with cilantro.
6.
Remove the fillets from the pan
and serve with steamed rice.
Follow the instructions above to cook coconut milk fish fillet recipe for
lunch or dinner.
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