Mediterranean Diet Banana Leaf Wrapped Coconut Fish
Experience a vibrant culinary journey with our **Mediterranean Diet Banana Leaf Wrapped Coconut Fish**—a fusion of tropical flavors and heart-healthy ingredients. This recipe combines tender white fish fillets, such as sea bass or cod, marinated in a rich blend of creamy coconut milk, zesty lemon juice, aromatic garlic, fresh parsley, and dill. Wrapped in fragrant banana leaves, the fish is oven-baked to perfection, locking in moisture and infusing it with subtle earthy notes. Juicy cherry tomatoes add a pop of color and sweetness, elevating each bite. Perfect for healthy eating enthusiasts, this dish is low in calories and brimming with omega-3s while staying true to Mediterranean diet principles. Serve it alongside a crisp salad or roasted vegetables for a complete, crowd-pleasing meal that feels like a taste of paradise.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as sea bass or cod)
- 4 sheets banana leaves
- 200 ml coconut milk
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 3 pieces garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 200 grams cherry tomatoes, halved
Instructions
Preheat the oven to 375°F (190°C).
Rinse the banana leaves under warm water to make them more pliable and pat them dry with a kitchen towel.
In a small bowl, mix together coconut milk, olive oil, lemon juice, minced garlic, chopped parsley, chopped dill, sea salt, and black pepper.
Place each fish fillet in the center of a banana leaf and spoon a generous amount of the coconut mixture over the top of the fish.
Arrange cherry tomato halves evenly over each fish fillet.
Wrap the banana leaf around the fish tightly, folding the edges to create a sealed packet. Secure the packet with kitchen twine if necessary.
Place the banana leaf packets on a baking sheet and bake in the preheated oven for 25 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and let the packets rest for a few minutes before serving.
To serve, carefully open each banana leaf packet and transfer the fish to a serving plate. Spoon over any remaining juices from the leaf packet.
Serve immediately with a side of vegetables or a light salad for a complete Mediterranean-inspired meal.
Nutrition Facts
Calories |
735 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2615 mg | 114% | |
| Total Carbohydrate | 31.9 g | 12% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 20.1 g | ||
| Protein | 83.0 g | 166% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 156 mg | 12% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 2024 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
