Baked Rohu
Tender Rohu fish fillets marinated in a vibrant blend of Indian spices and a hint of mustard oil, then baked to flaky perfection. A healthy and flavorful dish that's ready in under 30 minutes.
For 4 servings
Preheat oven and prepare the fish.
- Preheat your oven to 200°C (400°F).
- Line a baking tray with parchment paper or lightly grease it.
- Rinse the Rohu fillets and pat them completely dry with paper towels.
TIPEnsuring the fish is dry helps the marinade adhere better and results in a less watery bake.Prepare the spice marinade.
In a medium bowl, combine the yogurt, ginger-garlic paste, mustard oil, lemon juice, turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Mix well to form a smooth, consistent paste.
Marinate the fish fillets.
Gently coat each Rohu fillet with the prepared marinade, ensuring all sides are covered. Place the fillets in a single layer in a dish, cover, and let them marinate in the refrigerator for at least 30 minutes. For a deeper flavor, you can marinate for up to an hour.
TIPDon't marinate for more than an hour, as the acid in the lemon juice can start to 'cook' the fish, affecting its texture.Bake the marinated fish.
Arrange the marinated fish fillets on the prepared baking tray in a single layer. Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily when tested with a fork. The internal temperature should reach 63°C (145°F).
Garnish and serve.
Once baked, carefully remove the tray from the oven. Garnish the fish with freshly chopped coriander leaves and an extra squeeze of lemon juice if desired. Serve hot with a side of salad or steamed vegetables.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For an authentic Bengali touch, you can add a pinch of 'panch phoron' (Bengali five-spice mix) to the marinade.
- 2Do not over-bake the fish, as it can become dry and tough. Check for doneness starting at the 12-minute mark.
- 3If you don't have Rohu, other firm white fish like Basa, Cod, or Tilapia are excellent substitutes.
- 4To check if the fish is cooked, insert a fork at the thickest part and twist gently. It should flake easily.
- 5For a slightly charred flavor, you can broil the fish for the last 1-2 minutes of cooking, watching carefully to prevent burning.
Frequently asked questions
Yes, Baked Rohu is very healthy. Baking is a low-fat cooking method, and Rohu fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids, which can help manage cholesterol levels.
