Baked Pomfret

This baked pomfret recipe is inspired by a dish that I recently had at a local Filipino restaurant. The method of cooking is similar to steaming, but instead of using a steamer, the fish is oven-steamed.

First, the fish is stuffed with a mixture of tomato, onion and ginger. It is then, wrapped in foil and baked until flaky. The fish came out moist and tender.

The method of stuffing the fish is very common in Filipino cuisine. These types of dishes are normally grilled. Milkfish and tilapia are probably the most common fish to use.

I used to love fried pomfret but baked stuffed pomfret is now my favorite. It is healthier and delicious as well. The seasoned mixture of tomato, onion and ginger makes it even better.

Baked Pomfret

Liza Agbanlog

This healthy baked pomfret is stuffed with tomato, onion and ginger and then steam-baked in the oven.

5 from 2 votes

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Prep Time 10 mins

Cook Time 45 mins

Total Time 55 mins

Course Main Course

Cuisine Filipino

Servings 2 servings

Calories 332 kcal

Ingredients

  

1x2x3x

• 1 ½ lb whole pomfret , gutted
• 1 tomato , diced
• 1 small onion , peeled and diced
• 1 inch piece ginger , peeled and diced
• Salt and pepper

Instructions

 

• Preheat the oven to 350 degree F. Line a baking sheet with a foil big enough to hold and wrap the fish. Set aside.
• Trim the fish by cutting the tail and fins. Rinse thoroughly under cold running water and then pat dry with paper towels. Score a diagonal crisscross pattern on both sides of the fish. Season with salt. Place the fish on the foil.
• In a small bowl, combine the tomato, onion and ginger. Season with salt and pepper. Stuff the head and cavity of the fish with the tomato/onion/ginger mixture. Fold the foil over the fish and seal the edges to form enclosed packets.
• Place the baking sheet in the oven and bake the fish for 45 minutes or until it flakes easily with a fork. Baking time may vary depending on the size of fish.
• Serve with rice and spiced vinegar (pinakurat) on the side.

Nutrition

Calories: 332kcalCarbohydrates: 14gProtein: 59gFat: 5gSaturated Fat: 1gSodium: 6mgPotassium: 226mgFiber: 2gSugar: 4gVitamin A: 510IUVitamin C: 12.5mgCalcium: 699mgIron: 3.3mg

Keyword baked, fish, healthy eating, seafood

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