Persian Baked Fish with Pomegranate Citrus Glaze
Indulge in this exquisite Persian-inspired dish, featuring tender fish fillets bathed in a fragrant sweet-and-sour sauce made with rich pomegranate molasses and zesty citrus juices. This oven-baked delight boasts layers of flavors from warm spices, while the sauce creates a beautifully sticky glaze that caramelizes as it bakes. Perfect for a special dinner or a cozy night in, this dish is best served over rice pilaf or with fresh crusty bread to soak up the delectable sauce.
3
Servings
150
Calories
17
Ingredients
Ingredients
pomegranate molasses
1/8 cup (Liquid)
water
1/3 cup (Liquid)
tomato juice
1/2 cup (Liquid)
lemon
1 (Juiced)
lemon zest
1/2 teaspoon (Zested)
freshly squeezed lime juice
1/8 cup (Liquid)
sea salt
to taste (Seasoning)
cumin
1/8 teaspoon (Ground)
cinnamon
1/8 teaspoon (Ground)
ground cardamom
1/8 teaspoon (Freshly ground preferred)
allspice
a couple pinches (Ground)
honey
1/2 tablespoon (Liquid)
olive oil
to taste (Cooking oil)
scallion
1/2 bunch (Chopped)
garlic clove
1 (Crushed)
fish fillets (haddock recommended)
4 (Fresh or thawed)
gluten-free flour mix
as needed (For coating)
Instructions
1
In a mixing bowl, combine the pomegranate molasses, water, tomato juice, lemon juice, lemon zest, lime juice, sea salt, cumin, cinnamon, ground cardamom, allspice, and honey. Stir until well mixed.
2
In a medium saucepan, heat a few tablespoons of olive oil over medium heat. Add the chopped scallions and crushed garlic, sautéing until softened and fragrant, about 3-4 minutes.
3
Pour the prepared juice mixture into the saucepan and bring it to a gentle boil. Taste the sauce, adjusting sweetness with additional honey if desired. Simmer for 2-3 minutes; remove from heat and set aside.
4
Preheat your oven to 450°F (230°C) and prepare a baking dish by lightly greasing it with olive oil.
5
Pat the fish fillets dry with paper towels, then season both sides with sea salt. Lightly coat the fillets in the gluten-free flour mix, shaking off any excess.
6
In a large skillet, heat a few tablespoons of olive oil over medium-high heat. Carefully place the fish fillets in the pan, ensuring they do not overcrowd. Sear each fillet for 1-2 minutes on each side until a golden crust forms, ensuring the inside remains uncooked.
7
Transfer the seared fillets to the prepared baking dish. Pour the sweet-and-sour sauce evenly over the fish fillets.
8
Bake in the preheated oven for 7-9 minutes, or until the fish is opaque and flakes easily with a fork. Serve immediately over fragrant rice pilaf or with slices of fresh bread for dipping.
Nutrition Information
3.3g
Fat
20g
Carbs
11.7g
Protein
1.7g
Fiber
5g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Persian Baked Fish with Pomegranate Citrus Glaze?
It is a Middle Eastern-inspired dish featuring fish fillets baked in a sweet-and-sour glaze made with pomegranate molasses, citrus juices, and warm spices.
What type of fish is recommended for this recipe?
Haddock fillets are recommended for this recipe, though other similar white fish fillets can be used.
Is this recipe gluten-free?
Yes, the recipe uses a gluten-free flour mix for coating the fish, making it suitable for a gluten-free diet.
How many servings does this recipe yield?
This recipe is designed to provide 3 servings.
What are the primary flavors in the glaze?
The glaze features a profile of sweet and sour notes from pomegranate molasses, honey, lemon, and lime, complemented by aromatic spices like cumin and cinnamon.
What oven temperature is required for baking?
The oven should be preheated to 450°F (230°C).
How long should the fish bake?
The fish should be baked for 7 to 9 minutes until it is opaque and flakes easily.
Do I need to sear the fish before baking?
Yes, the instructions recommend searing the fillets in a skillet for 1-2 minutes per side to form a golden crust before placing them in the oven.
What spices are used in the sauce?
The sauce is seasoned with cumin, cinnamon, ground cardamom, and allspice.
Can I use frozen fish?
Yes, you can use frozen fish fillets as long as they are thoroughly thawed and patted dry before preparation.
What side dishes pair well with this fish?
This dish is best served over fragrant rice pilaf or with fresh crusty bread to soak up the sauce.
How many calories are in one serving?
Each serving contains approximately 150 calories.
What is the protein content per serving?
Each serving provides about 11.7g of protein.
How much fat is in this dish?
The dish contains 3.3g of fat per serving.
How much sugar is in the recipe?
There are 5g of sugar per serving.
What is the carbohydrate count?
There are 20g of carbohydrates per serving.
How much fiber does this recipe provide?
Each serving contains 1.7g of fiber.
How much pomegranate molasses is needed?
The recipe calls for 1/8 cup of pomegranate molasses.
What is the purpose of the tomato juice?
Tomato juice is used as a liquid base for the sauce to add depth and acidity.
How do I prepare the garlic and scallions?
The scallions should be chopped and the garlic crushed, then both are sautéed in olive oil until softened.
Can I adjust the sweetness of the sauce?
Yes, you can taste the sauce while simmering and add additional honey if a sweeter glaze is preferred.
How much lemon and lime juice is used?
The recipe uses the juice of one lemon and 1/8 cup of freshly squeezed lime juice.
What is the total number of ingredients?
There are 17 ingredients used in this recipe.
Is cardamom required?
Yes, 1/8 teaspoon of ground cardamom is used to provide a traditional Persian aroma.
How much honey is included?
The recipe calls for 1/2 tablespoon of honey.
Is this dish considered healthy?
Yes, it is tagged as a healthy seafood dish with relatively low calories and fat.
How do I prepare the fish fillets for searing?
Pat them dry, season with sea salt, and lightly coat them in gluten-free flour.
What type of salt should be used?
Sea salt is recommended for seasoning the fish and the sauce.
Can I use regular flour instead of gluten-free?
Yes, if you do not have dietary restrictions, regular all-purpose flour can be substituted for the coating.
What is the best way to tell if the fish is cooked?
The fish is done when it becomes opaque throughout and the flesh flakes easily when tested with a fork.