Fish with baked vegetables
Baked Fish Recipe with Aromatic Vegetables
Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 4
The world of gastronomy offers us an endless variety of fish recipes, each with its own charm. Baked fish with vegetables is an excellent choice for a healthy meal, full of flavors and vibrant colors. It is not just a delicious dish, but also a way to bring essential nutrients, quality proteins, and vitamins to the table. Here’s how you can easily prepare this dish!
Ingredients
- 1 piece of fish (about 1 kg, you can choose from lean fish like cod or sea bream)
- 2-3 medium onions
- 2 large carrots
- 1 red bell pepper
- a few bay leaves
- 10-12 peppercorns
- ½ cup of broth (preferably tomato)
- 1 cup of dry white wine
- salt and fish spices (to taste)
- 2-3 tablespoons of olive oil
Preparation
1. Preparing the fish
Choose a fresh fish, preferably from sustainable sources. Wash it well under cold water and let it drain. If you prefer, you can gut it yourself or ask the seller to do this. Season it with salt and fish spices, allowing it to absorb the flavors for 10-15 minutes. This step is essential for having a tasty and aromatic fish.
2. Preparing the vegetables
Slice the onion julienne, meaning into thin strips for even cooking. The carrots can be cut into thin rounds, and the bell pepper into thin slices to add sweetness and color to the dish. Choose fresh vegetables, and if you like, you can also add other vegetables, such as zucchini or eggplant, to diversify the flavor.
3. Assembling the dish
In a baking dish or ovenproof pan, add 2-3 tablespoons of olive oil. Arrange the prepared vegetables, sprinkle the peppercorns and bay leaves, then add the tomato broth and white wine. These ingredients will create a flavorful marinade in which the fish will bake.
4. Baking
Place the fish directly on top of the vegetables and cover the dish with aluminum foil to retain moisture. Put the dish in a preheated oven at 180 degrees Celsius. Let it bake for 30 minutes. Halfway through the time, you can remove the foil to allow the fish to develop a delicious golden crust.
5. Serving
After the baking time has expired, take the dish out of the oven and let it rest for a few minutes. This will allow the juices to redistribute, resulting in a tender and juicy fish. Serve it warm, alongside a side of rice or boiled potatoes, and don’t forget to drizzle a little lemon juice for a fresh touch.
Practical tips
- If you prefer a fattier fish, you can opt for salmon or trout, which will pair perfectly with the vegetables.
- Make sure the wine you choose is one you enjoy drinking, as its flavor will influence the final dish.
- You can replace the tomato broth with soy sauce or teriyaki sauce for an Asian touch.
- If you want a more intense flavor, add a few olives or capers at the end.
Nutritional benefits
Fish is an excellent source of high-quality protein and omega-3 fatty acids, which are essential for heart health. Vegetables provide an important intake of fiber, vitamins, and minerals. This recipe is ideal for a light and healthy meal, averaging about 400 calories per serving, depending on the type of fish chosen.
Frequently asked questions
- Can I use frozen fish?
Yes, but make sure to completely thaw it and dry it before seasoning.
- Can it also be prepared on the grill?
Absolutely! This recipe can easily be adapted for grilling, providing a delicious smoky flavor.
- What are the best side dishes for baked fish?
Vegetable rice, mashed potatoes, or a fresh salad are excellent choices.
I hope this baked fish recipe with aromatic vegetables becomes one of your favorites! The dish is not only delicious but also an excellent way to enjoy a healthy and balanced meal. So, put on your apron and enjoy cooking!
Ingredients: 1 piece of fish, 2-3 onions, 2 carrots, 1 grated red bell pepper, bay leaves, peppercorns, 1/2 cup of thinner broth, 1 cup of wine, salt, fish spices to taste, a little oil
