Snapper is my favourite eating fish. Paired with high folate greens and some gently spiced coconut flavours this is really a beautiful dish.
Australian Snapper is considered a low mercury fish that you can enjoy in when pregnant , trying to fall pregnant and that is safe for little kids developing brains. You might want to head over to fish in pregnancy blog to learn more about the importance of fish in brain development https://www.drstar.com.au/love-fish-in-pregnancy/
1 snapper fillet per person
1 teaspoon minced garlic
3 teaspoons minced ginger
1 400ml can lite coconut milk
1 large handful of fresh chopped coriander
large bunch english spinach e.g. approx. 3 cups tightly packed
1 head of broccoli- cut into florets
1 Zucchini, chopped into cubes
1 fresh lemon or lime
Pre-heat oven to moderate temp. Prepare a baking dish by laying down a layer of aluminium foil, followed by a layer baking paper, you need enough to completely fold over the top of food into a little parcel & you don’t want the al foil next to the food, but it helps to trap in the steam effectively and stop it all from unravelling.
Carefully remove and bones that are remaining in fillet.
On top of your baking paper lay down a layer of english spinach, your fish fillets, cut up broccoli florets and zucchini.
In a mixing bowl mix together juice of lime, coconut milk, ginger, garlic and coriander (keep a little aside to sprinkle on at the end before serving). Pour this mix over fish and veggies.
Fold over baking paper and then foil to encase the fish. Bake until done 10- 25 min depending on thickness of fillets. When done fish should be hot, an opaque white colour (rather than much paler, pink, translucent colour when raw), and flake off easily with a fork. If you cook it too long it will go a rubbery texture. So it’s worth checking on regularly.
Serve with some cooked low GI brown rice.
My four year old said yuck I don’t like this mum. BUT was hungry enough that by the end of family meal time she had eaten all her fish, the broccoli and zucchini , and asked for extra rice that was not coated in coconut sauce. Thats ok by me because I loved it and will be definitely cooking again, she might even get used to coconut flavour with repeated exposure!
You can replace fillet with whatever is on special. Remember to choose low mercury fish options if serving to small children or pregnant women.