Salmon with broccoli and carrots (baked)
Zander with broccoli and carrots baked - A delicious and healthy recipe
Preparation time: 15 minutes
Baking time: 40 minutes
Total time: 55 minutes
Number of servings: 4-6
Who can resist a dish of fresh fish, combined with crunchy and aromatic vegetables? Zander with broccoli and carrots baked not only brings a touch of health to your table but also an explosion of flavors that will delight your senses. This recipe is ideal for family dinners or special occasions, offering a perfect balance between taste and nutrition.
A brief story about zander
Fish, especially zander, has been a popular choice among chefs worldwide due to its delicate texture and fine taste. This freshwater fish is rich in protein and omega-3 fatty acids, making it an excellent choice for a healthy meal. By combining it with vegetables like broccoli and carrots, you'll not only achieve a delicious dish but also a nutritious one.
Ingredients you need
- 1 large zander (about 2 kg), fresh or thawed
- 500 g broccoli (you can use frozen)
- 500 g young carrots (frozen is also perfect)
- Salt and pepper, to taste
- 1 lemon, sliced thinly
- 3-4 tablespoons olive oil
- 4-5 garlic cloves, crushed (for the garlic sauce)
- 1 red pepper, for decoration
- Fresh parsley, chopped, for decoration
Step by step: How to prepare zander with broccoli and carrots baked
1. Preparing the fish
Start by cleaning and washing the zander well. Make sure to remove all impurities and let it drain well. Salt is essential to bring out the fish's natural flavor, so don't forget to generously salt it inside and out.
2. Preparing the garlic sauce
In a small bowl, mix the crushed garlic with 2-3 tablespoons of olive oil, a little salt, and pepper. This mixture will add a delicious flavor to your fish.
3. Assembling the dish
Preheat the oven to 180°C (medium heat). Place the zander in a baking dish greased with a little oil. With a sharp knife, make a few incisions on the back of the fish. In each incision, place half a slice of lemon. This will help flavor the fish, giving it a fresh note.
4. Adding the vegetables
On one side of the fish, place the carrots, and on the other side, the broccoli florets. You can use frozen vegetables as they retain their nutrients and are very convenient. Salt the vegetables and drizzle with a little olive oil.
5. Baking
Pour a cup of water into the dish to maintain moisture during baking. Cover the dish with aluminum foil and place it in the oven for 30 minutes. This step will help cook the fish evenly and prevent the vegetables from drying out.
6. Finishing the dish
After 30 minutes, remove the aluminum foil and drizzle the fish with a little garlic sauce and olive oil. Leave it in the oven for another 10 minutes, until the fish and vegetables are slightly browned.
7. Serving
Once the dish is ready, take it out of the oven and let it cool slightly. Decorate the broccoli with red pepper for a color contrast and the carrots with chopped fresh parsley, adding a note of freshness.
Serving suggestions
Zander with broccoli and carrots baked pairs perfectly with a glass of semi-dry white wine, which will complement the delicate taste of the fish. You can also serve the dish alongside a fresh green salad or with a side of basmati rice for a balanced meal.
Frequently asked questions
- Can I use frozen fish?
Yes, frozen zander is an excellent option. Make sure to thaw it completely before preparation.
- How can I vary the recipe?
You can add other vegetables, such as zucchini or cauliflower, or experiment with spices by adding herbs like basil or oregano.
- What are the nutritional benefits of this dish?
Zander is rich in protein and omega-3 fatty acids, while broccoli and carrots provide an excellent source of vitamins (C, K), fiber, and antioxidants.
- How many calories does a serving have?
A serving of zander with vegetables contains approximately 350-400 calories, depending on the amount of oil used.
Now that you have all the necessary information, all that's left is to get cooking! This zander with broccoli and carrots baked will surely become one of your favorite dishes, both for its taste and health benefits. Don't forget to share your impressions after you've tried it! Enjoy your meal!
Ingredients: 1 large pike [2 kg] 500g broccoli [frozen] 500g young carrots [frozen] salt pepper lemon olive oil garlic sauce red pepper fresh parsley
