Recipe for baked fish with vegetables in the oven. Fish baked with vegetables: several recipes

If you bake food under aluminum foil, it will retain its aroma and taste, as well as natural moisture. That is, ready-made food will not lose most of its beneficial vitamins and components during cooking and will remain juicy. For people who are overweight, all this is especially recommended, especially such a dish as fish baked with vegetables. It’s not for nothing that oven-baked dishes are very popular among those who try to lead a healthy lifestyle.

Baked fish with vegetables: recipe No. 1

For this dish, you can use fillets of any sea white fish. It is also permissible to change the composition of vegetables. Today we will bake seafood under a coat of bell peppers, tomatoes and spinach, adding parsley and lemon juice for a piquant taste. Fish baked with vegetables can be used cold as an appetizer, or hot as a main course. The following ingredients are needed: one kilogram of fish fillet, four balls of frozen spinach, two tomatoes, one red bell pepper, a teaspoon of fish spices, half a teaspoon of dry parsley, half a lemon, half a can of olives, vegetable oil, salt.

This set of products will make four servings of the dish. We will cook for one hour. Sprinkle our fillet with spices and leave to marinate for 30 minutes. Defrost the spinach, squeeze, chop the peppers and tomatoes, simmer the salted vegetables in vegetable oil, adding parsley, for about five minutes over low heat in a frying pan. Place the fish in a greased form or on a baking sheet, salt it a little and cover with lemon slices. Place the roasted vegetable mixture and olives on top. Preheat the oven to 200 degrees and place the dish in it. Simmer for approximately 30 minutes. Fish baked with vegetables is ready. You can remove from the oven and serve after 10-20 minutes.

Bake pink salmon with vegetables

Required ingredients: a kilogram of pink salmon, two carrots, two onions, 150 ml of kefir, 150 ml of mayonnaise, half a teaspoon of ground black pepper, half a lemon, 40 ml sunflower oil and 0.5 teaspoon of salt. Fish baked with vegetables in mayonnaise-kefir sauce will turn out tasty and tender.

We give the recipe for its preparation step by step:

Peel the pink salmon from the skin and cut it crosswise. Then we cut each of the pieces in half along the ridge. We remove the intermuscular bones and spine. You can also cut it into smaller pieces.
Cut the onion into thin quarters.
Fry it using half the oil.
Grate the carrots on a coarse grater.
Fry the carrots in the remaining oil until soft.
Mix it with onions and place in a baking dish.
Mix mayonnaise with kefir and salt until smooth.
Place pink salmon pieces on the vegetables. Pepper, sprinkle with lemon juice, add a little salt and fill with our mixture.
Preheat the oven to 160-180 degrees and bake the fish for 25-30 minutes. It is very important not to dry it out.
Serve as a separate dish or with a side dish of rice or vegetable salad.

Recipe No. 3: fish with vegetables in foil

Ingredients: 0.5 kg of defrosted sea bass, four potatoes, one onion and carrot each, one bell pepper, tomato, a clove of garlic per serving, pepper, fish seasonings and salt. We cut the fish into four-centimeter squares, pepper, salt, and add seasoning. Cut the potatoes into small cubes, the onion into half rings, the carrot into rings, the pepper into rings or strips.

If we use cherry tomatoes, we leave them whole; if we use a large tomato, we leave them in small cubes. Leave the garlic cloves whole; no need to peel. Place fish, onions, potatoes in the center of the foil, then tomatoes, bell peppers and carrots. Pepper and salt each layer. We make an envelope: we wrap the foil from the corners to the center, secure the package so that the juice is not lost. Preheat the oven to 200 degrees and place our dish in it for 60 minutes. After an hour, the fish baked with vegetables is ready. Open the envelope in the center and serve.

Cooking fish with cheese and vegetables

For this delicious dish we need salmon - 0.5 kg, boiled potatoes - three pieces, two tomatoes, hard cheese - 150 g, butter or olive oil, garlic (one clove), oregano, pepper and salt. And now the recipe for baked fish itself. Cut the salmon into small pieces, pepper it, salt it, add chopped garlic and sprinkle with oregano.

Place the main ingredient in a heat-resistant form, greased with oil. Peel and cut the potatoes into rings and place them on top of the fish. Next, sprinkle with pepper and salt. We complete the preparation with grated cheese. Preheat the oven to 200 degrees and place the salmon with vegetables and cheese in there for 30 minutes. It turns out to be a very tasty dish.

Conclusion

In order for the fish baked with vegetables to turn out juicy and tender, under no circumstances should it be baked for a long time. The same can be said about vegetables, which is why they fit together perfectly.

Both do not require long-term processing. That is why fish is almost always baked with vegetables, which are used as a pillow or as a filling. In this case, the composition of the filling can be very diverse, but it is always recommended to use onions. Housewives sometimes limit themselves to just that.

The combination of protein in fish and fiber in vegetables creates an ideal meal option. Adherents of a healthy lifestyle often use it in their diet. The dish will help out in situations where guests are on the doorstep or you need to quickly prepare a light dinner for the whole family. A variety of fish varieties, variations in combinations of vegetables and cooking methods make it possible to create new culinary masterpieces every time.

How to cook fish with vegetables

To prepare this dish, you can use both river fish (pike perch, pike, carp) and sea fish (halibut, hake, pollock, mackerel). It is important to remove all bones from the fillet before cooking so as not to disturb the texture of the dish and not injure your guests.. Fish can be used fresh or frozen. To prevent fish pulp from disintegrating into fibers after defrosting, this should be done on a refrigerator shelf or at room temperature, no sudden changes (hot water, boiling water).

Also, if you can’t find fresh vegetables or you don’t have much time to cook, you can always use frozen mixed vegetables. Onions, carrots, tomatoes, zucchini, and eggplants go well with fish fillets. You can diversify the taste of the dish with the help of lemon juice, various seasonings, and spice sets. Often fish is cooked in tomato or cream sauce or a mixture of both.

Fish fillet with vegetables is fried in a frying pan, cooked in a slow cooker, baked or stewed in the oven. The cooking process takes on average from 30 minutes to one and a half hours, depending on the recipe. The result is an independent dish that does not need a side dish or other additives. It is balanced, tasty, satisfying, such food can feed the whole family and guests.

Fish and vegetables recipes

Today, in the wake of a healthy lifestyle, fish dishes have become very popular. Cooking fish with vegetables does not take much time, and the result can easily feed even an avid gourmet. Experienced housewives can safely vary recipes based on taste preferences. Beginners are advised to follow the step-by-step instructions with photos so that the dish is the way the author intended it.

Time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 86 kcal/100 grams.
Cuisine: Russian.
Difficulty: medium.

Easy to prepare, but very tasty stewed fish with vegetables will not leave family members and guests indifferent. A simple combination of just two vegetables: onions and carrots is suitable as a side dish or dressing for any fish. Tomato paste and lemon juice enrich the dish with flavor and give it original flavor notes. Sometimes lemon juice is replaced with vinegar.

Ingredients:

fish – 1 kg;
onions – 4 pcs.;
carrots – 3 pcs.;
vegetable oil – 40 ml;
tomato paste – 20 g;
lemon juice – 20 ml;
salt – 5 g;
pepper - optional.

Cooking method:

Peel and cut the onions into half rings.
Heat a frying pan with vegetable oil, place the onion there, fry for 1 minute over high heat, stirring regularly, then reduce the heat and cook for 5 minutes with the lid closed.
Peel, rinse, coarsely grate the carrots, add to the onions, mix, cook for 7 minutes until soft.
Add tomato paste and lemon juice, salt and pepper, stir the vegetable mixture, simmer for another minute and remove from heat.
Cut the cleaned fish without entrails and fins into pieces and salt well.
Place a third of the vegetable mixture on the bottom of the stewing dish.
Place fish and remaining vegetables on top.
If the fish is a dry species (pollock, hake, pike perch, pike), then you can add half a glass of clean water.
Cover the dish with foil or cover with a lid and place in an oven preheated to 220°C for 40 minutes.

Fried

Time: 30 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 131 kcal/100 grams.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: medium.

A quick option for a complete and satisfying dinner is fish with vegetables in a frying pan. Fish fillets with a vegetable mixture are quickly fried and are cooked in a frying pan in a matter of minutes. You can further reduce cooking time by using frozen vegetables. The breading adds originality to the dish. Followers of proper nutrition can fry fish without breading mixture.

Ingredients:

fish fillet – 400 g;
bell pepper – 2 pcs.;
onions – 2 pcs.;
carrots – 1 pc.;
breadcrumbs (flour) – 60 g;
vegetable oil – 60 ml;
salt, pepper - optional.

Cooking method:

Thaw the fillets at room temperature if necessary.
Peel the top layer of carrots and onions, remove seeds from peppers, rinse the vegetables well, and dry.
Cut the fillet into small pieces, sprinkle with salt and pepper, leave for literally 3 minutes so that the flesh is saturated with spices.
Place the frying pan on the fire, heat the vegetable oil.
Dredge fish slices in flour or breadcrumbs.
Fry the fish evenly on all sides, remove from heat, the whole process should take no more than 5-7 minutes.
Cut the onion into thin half rings, grate the carrots coarsely, cut the bell pepper into strips.
In a separate pan with oil, fry the onion until translucent, then add the carrots and simmer for 3 minutes.
Then add the bell peppers to the pan and cook the vegetable mixture for about 10 minutes, stirring regularly.
At the end of frying, salt and pepper the vegetables, and if desired, you can add a little herbs.
You can serve fish and vegetables separately as a main dish and a side dish, or pre-mix them in one frying pan and simmer for several minutes over low heat.

Baked

Time: 50 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 66 kcal/100 grams.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: easy.

A dish of fish and vegetables baked in the oven with a minimum amount of oil is a healthy, tasty and satisfying meal for the whole family. According to the recipe, the ingredients are prepared on a large baking sheet, but if desired, you can bake them in portioned pots. To do this, you need to cut all the products into smaller pieces. The dish turns out very aromatic and juicy. It can be consumed both hot and cold.

Ingredients:

fish – 1 kg;
tomato – 3 pcs.;
zucchini – 2 pcs.;
eggplant – 2 pcs.;
bell pepper – 2 pcs.;
onion – 1 pc.;
vegetable oil – 20 ml;
salt, pepper, spices for fish - optional.

Cooking method:

Rinse the fillet and sprinkle with spices.
Cut eggplants, zucchini, tomatoes into slices, sprinkle with salt and pepper, leave for 15 minutes.
Cut onions and sweet peppers into half rings.
Grease a baking sheet with vegetable oil, place onions, then fish, eggplants, bell peppers, zucchini, tomatoes.
Spray the workpiece with oil, cover the top with foil.
Bake at 180°C for 30 minutes, then remove the foil and cook for another 10 minutes.

Fish with vegetables in a slow cooker

Time: 1 hour 30 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 112 kcal/100 grams.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: easy.

The fish turns out to be very tender if you cook it using a modern culinary assistant - a multicooker. Thanks to this cooking technology, the fillet is saturated with the flavors and aromas of the vegetables and sauce used in this recipe. Tomato and creamy dressing goes perfectly with any type of fish. The recipe uses sour cream, sometimes it is replaced with heavy cream.

Ingredients:

onion – 1 pc.;
carrots – 2 pcs.;
vegetable oil – 40 ml;
fish fillet – 500 g;
tomato paste – 25 g;
sour cream – 50 g;
water – 100 ml;
bay leaf – 1 pc.;
salt, pepper - optional.

Cooking method:

Peel the vegetables, finely chop the onion, grate the carrots.
Place them in a multicooker, pour in vegetable oil and set the “Frying” mode (or “Baking”, if there is no previous option) for 20 minutes.
Stir the vegetable mixture occasionally while frying.
Transfer the vegetables to another bowl for a while.
Cut the fish into pieces and place on the bottom of the multicooker.
Place the prepared vegetable mixture on top.
Fill with water, add tomato paste, sour cream, stir.
Break the bay leaf and place it in a bowl, add spices to taste.
Close the multicooker lid and set the “Stew” mode for 1 hour.

Dietary

Time: 1 hour 30 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 60 kcal/100 grams.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: medium.

Delicious fish fillet with vegetables can also be dietary. To do this, it is important to use a minimum amount of vegetable or animal oil during cooking and choose low-fat fish fillets. Cooking in the oven makes the dish rich in taste, juicy and very aromatic. To make the dish as healthy and dietary as possible, use only natural spice sets..

Ingredients:

fish fillet – 700 g;
zucchini (pulp) – 300 g;
onions – 2 pcs.;
carrots – 1 pc.;
tomato – 1 pc.;
lemon – ½ piece;
salt, sea salt, fish spices - optional.

Cooking method:

Rinse the fillet and dry with a paper towel.
Cut the fish into portions, season with salt, spices, and add lemon juice.
Finely chop the onion, the tomato into cubes, the zucchini and carrots into thin strips.
Heat a non-stick frying pan, add the onion, dry it a little, then add the zucchini, carrots, pour in a little water and fry until half cooked with the lid closed (about 5-7 minutes).
Then add the tomatoes, stir and remove from heat.
Place fish slices on the bottom of the baking container, and place the vegetable mixture on top in an even layer.
Place the dish in the oven at 180°C for half an hour.

Video

Fiber, carbohydrates and minerals in combination with proteins and unsaturated fatty acids make up the undeniable nutritional value of fish and vegetable dishes. Baking in the oven is a dietary cooking method that preserves the beneficial substances contained in the original products. If you are not too zealous with calorie supplements, fish baked with vegetables will be a suitable component in the menu for those losing weight.

Let's consider a detailed dietary recipe with a photo of fish with vegetables in the oven, outline its effects in the practice of diets and list possible recipe options indicating the corresponding changes in calorie content.

Fish baked with vegetables in the oven - recipe with photo

Both freshwater and sea fish are suitable for baking with vegetables - pike, bream, pike perch, mullet, hake, etc. It is more convenient to use fillet or a carcass that has been boned as much as possible.

Before baking, gutted fish is placed on a vegetable mixture, and also covered or stuffed with it. In this case, vegetables are often fried, and mayonnaise and cream are poured on top. In dietary versions, frying is not used, limiting oneself to stewing the vegetable components until half cooked in a small amount of water. Use low-fat sour cream, and avoid mayonnaise altogether.

Spices that are optimally suited to vegetables and fish are used as seasonings:

Let's look at an example of a dietary recipe, simple in composition and preparation:

700 g fish fillet;
large carrots;
300 g pulp, freed from peel and seeds;
two medium-sized onions;
big red tomato;
salt (including sea salt);
a set of natural spices for fish;
half a lemon.

Preparation:

Wash the fillet, dry it with paper towels, cut into portions, lightly salt, season and pour in the juice squeezed from half a lemon.
Peel, wash, and then cut the vegetables: onion into squares, tomato into cubes, carrots and zucchini into thin strips (you can grate them on a large-mesh grater).
Heat a non-stick frying pan, pour chopped onion into it, dry it a little, then add carrots and zucchini, pour in a little water and simmer until half cooked under the lid for 5 to 7 minutes. Add chopped tomatoes, stir and remove from heat.
Place the prepared fish in a baking container, and spread the vegetable mixture on top in an even layer.
Place the filled container in the oven, heated to 180 degrees and bake for about half an hour. During this time, a thin, tender crust forms on top, and the fish is soaked in vegetable juices and the aroma of spices.

The finished dish has a total calorie content, depending on the type of fish - fatty mackerel will give no less 150 , but much leaner cod – approximately 80-90 kilocalories in one hundred grams.

Use of diets in practice

In the oven, fish with vegetables, baked in the oven, is prepared in a way that preserves protein, carbohydrate and mineral complexes. The final dish contains:

vegetable fiber, which gently cleanses the digestive tract;
a rich set of minerals that nourish bone tissue and improve the health of the body;
Omega fatty acids, which strengthen the immune system and improve the condition of blood vessels;
proteins are the building material for muscle cells.

Fish baked with vegetables is a healthy component of dietary menus. However, in diets aimed at losing weight, need to watch your caloric intake, which can be increased by frying vegetable components, using fatty fillings and additional ingredients.

Composition variations

The fish is baked with numerous additions:

Other vegetables - white cabbage, kohlrabi, Brussels sprouts and broccoli, green beans, parsley and celery root, eggplant, sweet peppers and potatoes. The starchy tubers of the latter raise the total calorie content of the dish by about 20 units.
Mushrooms - most often champignons, but also oyster mushrooms and suitable gifts from domestic forests.
Fruits and fruits - oranges, limes, apples, pomegranate seeds, green and black olives.
Cereals - rice and buckwheat. These cereals go well with fish. In diet menus for weight loss, they are used to a limited extent, with preference given to buckwheat.

Cheese – grated, hard varieties. Shortly before the dish is ready, sprinkle it with cheese shavings to form an appetizing crust. This is a fairly high-calorie supplement.
White wine, soy sauce, coconut milk. This accompaniment adds flavor and juiciness to the dish and introduces exotic notes of the tropics.
Other spices are pickled capers, especially suitable for sea fish.
Nuts and seeds - grated walnuts, cashews, coconut flakes, and sesame seeds.

How to cook fish with vegetables in the oven - video

In the presented video, mackerel is baked using a dietary method - no oil or frying is used. The preparation of fish with the removal of the backbone and entrails, as well as stewing onions, carrots and tomatoes with a small amount of water is shown in detail. Mackerel is stuffed with vegetables and baked in the oven for 20 minutes at 180-200 degrees.

Fish cooked with vegetables in the oven is a valuable dietary component for a slimming menu, provided that the calorie content of the fish itself and other ingredients, as well as the method of their preparation, is carefully monitored.

How do you bake fish and vegetables in the oven? What types of fish do you prefer to cook this way? What, in your opinion, is the best way to complement this fish and vegetable dish? Do you use it in dietary practice? Share your culinary experiences and finds with us in the comments!

Fish with vegetables baked in the oven is an excellent option for people who lead a healthy lifestyle and are on a diet. Tender meat goes well with potatoes, carrots, peppers and other vegetables.

We bring to your attention the most interesting recipes for a delicious self-sufficient dish: fish with vegetables in the oven.

Recipe for fish with vegetables in the oven (classic)

Time:

Ingredients:

pollock carcass - 1–2 pcs. (600–800 grams);
tomatoes - 4–5 pcs.;
bell pepper - 2 pcs.;
zucchini - 3 pcs.;
onion - 2 heads;
lemon - 1 pc.;
greens - 1 bunch;
pepper, salt;
vegetable oil.

Preparation:

Prepare vegetables: wash them, chop them. Cut the tomatoes into 8 slices, the onion into half rings, the zucchini first into 4 parts and then across; pepper in thin strips.
Grease a heat-resistant dish with high sides with vegetable oil. Arrange the vegetables randomly. Sprinkle them with oil on top. Salt and pepper. Add Provençal herbs if desired.
Place the vegetables in an oven preheated to 180 degrees for 10 minutes.
While the vegetables are baking, you can prepare the fish: wash it and wipe it with a paper towel. Clean off the scales with a knife (although there are very few of them in pollock, you still need to clean them off). Cut the fish along the belly, gut it, remove the black film. Cut into portions. Salt each one, sprinkle the fish with squeezed lemon juice, rub with pepper or fish spices.
Wash the greens and chop them.
10 minutes after baking the vegetables, take out the pan, carefully lay out the pollock fillet and push the pan back into the oven for 15 minutes.
Sprinkle the finished dish with chopped herbs.

On a note:

To prevent the fish from turning out dry, do not overcook it in the oven.
Before cutting the fish, grease your palms with lemon juice. It will prevent the fishy smell from permeating your skin.
If you want to get a beautiful crust on the fish, then first fry the pollock in a frying pan.
Spices such as coriander, garlic, and basil go well with fish.

Salmon fillet with vegetables in the oven

Time:

Ingredients:

salmon fillet - 0.5 kg;
cherry tomatoes - 1 sprig;
cabbage - 1 pc.;
onion - 2 heads;
celery - 2 stalks;
lemon - 1 pc.;
zucchini - 3 pcs.;
breadcrumbs - 2 tbsp. l.;
hard cheese - 50 grams;
dry herbs;
salt pepper;
vegetable oil.

Detailed Process:

Wash the fillet and pat dry with a napkin. Cut into portions. Salt and pepper.
Cut all vegetables (except cherry tomatoes) into pieces. Place them on a baking sheet, greased with oil. Salt, pepper, sprinkle with dry herbs.
Grate hard cheese. Chop the greens with a knife. Roll the prepared fish pieces in breadcrumbs, then sprinkle them with cheese and herbs.
First, put the vegetables in a preheated oven for 15 minutes, and then place the fish on top. Place lemon cut into slices around it, as well as whole cherry tomatoes. Place in the oven again for 15 minutes to bake the fish.

There is no need to skin the salmon. When placing fillet pieces on a baking sheet, place them skin side down.
The optimal temperature for baking salmon with vegetables is 180 degrees.
To ensure that the vegetables are evenly baked and not soggy, they need to be cut into equal pieces.
Vegetable pieces should be medium in size. If they are large, then you will have to increase the baking time.

Baked fish with vegetables in foil

Time:

Ingredients:

cod - 700–800 grams;
potatoes - 4–6 tubers;
carrots - 1 pc.;
onion - 1 head;
tomatoes - 4–5 pcs.;
garlic - 3 cloves;
seasoning - to taste;
salt pepper;
vegetable oil.

Cooking process:

Prepare the fish: wash and dry it. Armed with a sharp knife, cut off the cod's tail and fins. Then make a cut along the ridge, cutting through the carcass to the spine. Turn the fish on its side and cut the meat from the spine, moving the knife parallel to the carcass. Repeat the same with the second barrel. Remove any remaining entrails. Separate the skin from the meat, being sure to pry it with a knife so as not to cut off excess meat.
Cut the cod into equal pieces measuring 4x6 cm. Salt, pepper, and season with spices.
Wash the vegetables. Cut the potatoes into cubes, carrots into rings, and onions into half rings. Cut the tomato into cubes, and if it is small (for example, cherry), you can leave it whole. Peel the garlic, make cuts in each clove so that the aroma spreads throughout the dish.
Cut squares of the same size from foil. Place one or two pieces of fish in the center of each. Place vegetables on top in layers. Be sure to add salt and pepper to each layer.
Wrap each sheet of foil with an envelope: from the corners to the center. Pinch it in the center and press lightly. Cover the top with another sheet of foil to prevent the juices from leaking out. Place the filled envelopes on a baking sheet. Bake for 40 minutes. At the end of cooking, you can open the foil and finish baking the dish.

Use tomatoes with thick skin to prevent them from falling apart in the oven.
You don’t have to wrap each piece of fish and vegetables in separate foil, but bake it all together. But it will be easier to arrange the dish on plates later. Everyone will get both fish and all the vegetables.
For baking, take red potatoes. Such potatoes will not fall apart, will keep their shape and will taste delicious, not dry.

Whole baked mackerel with vegetables in the oven

Time:

Ingredients:

mackerel carcass - 1 pc.;
potatoes - 5 pcs.;
carrots - 2 pcs.;
mayonnaise - 150 grams;
hard cheese - 100 grams;
cumin - 0.5 tsp;
dry spices: oregano, basil - to taste;
salt, ground black pepper;
vegetable oil - 2 tbsp. l.

Cooking process:

Peel the potatoes and carrots and cut into slices. Fry the vegetables over high heat until crisp. Salt, pepper, season with spices, caraway seeds.
Grate the cheese.
Place foil on a baking sheet. Add fried vegetables.
Gut the mackerel, rinse under cold water, and dry with a paper towel. Salt and pepper the carcass outside and inside. Place the mackerel on top of the vegetable bed.
Pour mayonnaise over the fish, making a lattice or zigzags.
Shred the vegetables with cheese. Place it in the belly of the fish.
Make sides out of foil, but do not completely cover the fish.
Bake the prepared fish and vegetables for 20 minutes.

To prevent the cheese from crumbling or breaking during the grating process, you must first put it in the freezer. Slightly frozen cheese will be easily grated even with the finest grater.
To prevent the foil from tearing under the weight of fish and vegetables, it is better to make a double layer of foil in advance.
To prevent vegetables from looking wrinkled and limp, you need to boil chopped carrots and potatoes in boiling water for 3 minutes, and only then fry in a frying pan and bake in the oven.

Baked fish on a vegetable bed in the oven

Time:

1 hour 40 minutes.

Ingredients:

dorado fish (golden spar) - 700 grams;
tomatoes - 3 pcs.;
eggplants - 2 pcs.;
garlic - 3 cloves;
sweet pepper - 3 pcs.;
parsley - a bunch;
lemon - 1 pc.;
celery sprigs - a bunch;
dry white wine - 100 ml;
vegetable oil;
spices: bay leaf, allspice, ginger, nutmeg - optional;
salt pepper.

Detailed Process:

Wash the eggplants and cut into slices (no need to cut off the skin). Place them in a bowl and cover with salted water. Place under pressure for half an hour to remove the bitterness from the vegetables. Then fry over high heat.
Boil sweet peppers for 3 minutes. Cut it in half, remove the core. Cut each half into thin strips.
Cut the tomatoes into large pieces.
Wash parsley and celery leaves and chop with a knife.
Prepare the fish: peel off the scales, moving from the tail to the head. Rip open the belly of the fish, gut the carcass, cut off the gills, remove the eyes. Wash the carcass under cold water and dry it with a paper towel. Make several oblique cuts on the side with a sharp knife to a depth of no more than 1 cm. If desired, you can insert lemon slices into the cuts.
Grind the spices in a mortar: allspice, ground ginger, dry herbs, nutmeg.
Coat the fish carcass with spices inside and outside. Add salt. Place the cut garlic cloves in the belly and head of the fish (instead of the gills). Squeeze the juice from half a lemon and leave the fish to marinate for half an hour.
Place the eggplants on the bottom of the pan. Place greens on top, then peppers and tomatoes. Place fish on top. If desired, place bay leaves around it. Pour wine over vegetables.
Place the dish in the preheated oven for 40 minutes.

On a note:

To make the dish bright and beautiful, take peppers of two colors: red and yellow.
During the cooking process, you need to open the oven and pour the released liquid over the fish and vegetables.
If you don’t want to bake the fish completely, then don’t rush to throw it away. You can make fish soup from the head.

Baked fish with vegetables in sweet and sour sauce

Time:

1 hour 30 minutes.

Ingredients:

sea fish (cod, hake, pollock, etc.) - 800 grams;
carrots - 2 pcs.;
onions - 2 pcs.;
zucchini - 2 pcs.;
dill - 1 bunch;
vegetable oil;
salt pepper;

for the sauce:

tomatoes - 5–6 pcs.;
cream - 200 ml;
salt - to taste;
sugar - 1 tsp;
ground black pepper.

Cooking process:

Peel, wash and chop the onion as if for frying. Cut the carrots into thin cubes. Fry the vegetables in a hot frying pan: first onion, then add carrots to it. Fry for 5 minutes.
Clean fresh fish, wash, dry, cut into pieces 2 cm thick.
Peel the zucchini, cut into equal pieces or thin half rings. Fry in a frying pan on both sides. If the zucchini is young, then you don’t need to peel the peel.
Grease a baking tray with oil. Place pieces of fish on the bottom, after salting and peppering them. Place vegetables on the fish and smooth them over the entire surface with a spoon.
Prepare the sauce: place the tomatoes in boiling water for 10 seconds, then cool in cold water. Remove the skins from the tomatoes and cut each fruit into 4 pieces. Grind through a meat grinder. Add cream, pepper, sugar, salt to the resulting juice. Pour this sauce over the vegetables and fish and smooth the surface again.
Place the dish to bake for 45 minutes. Sprinkle the finished fish with dill.

This recipe requires juicy tomatoes, for example, the Black Prince and Pink Honey varieties. These fruits are juicy and sweet. The sauce they make is very tasty.
Instead of fresh tomatoes, you can use canned tomato juice or diluted tomato paste.
If the fish has been frozen, then you need to defrost it properly so that it does not lose its taste and beneficial qualities during the baking process. You need to defrost it in the refrigerator, not in water or in the microwave.

Rating: (1 Vote)

Oven dishes are nutritious, quick to prepare and very healthy. All products in them retain their original taste and vitamins. Fish with vegetables in the oven, the recipe with photos of which will be discussed in detail in this article, will delight you with its delicate taste and harmonious combination of all components.

Fish with vegetables in the oven: ingredients

In order to prepare this interesting dish for lunch or dinner, prepare the following products:

500 g of your favorite fish, preferably sea fish;
3 large potatoes;
1 carrot;
2 medium sized onions;
100 g hard cheese;
salt, pepper mixture to taste;
juice of one lemon.

Fish with vegetables in the oven: recipe

The process of preparing this dish will take very little time:

The carrots need to be peeled and cut into medium-thick slices.
Potatoes should also be peeled and cut into slices. Potato slices should be slightly thicker than carrots.
It is better to steam these vegetables before baking. If you have a steamer or multicooker with a steam function, use them. If this is not possible, boil the vegetables a little until half cooked. This will reduce the baking time, because the fish will be ready much faster than potatoes or carrots.
While the carrots and potatoes are cooking, it’s time to start working on the fish. Choose the variety that you and your family love, but we recommend taking hake, pollock or other sea fish.
For our dish you will need fillet, so you can buy it right away. If you took a whole carcass, separate the fillet from the ridge; the latter (like the tail) will go into the broth. If the piece of fillet is too large, you can cut it into two or three parts.
Salt, pepper and sprinkle the fish with lemon juice. Leave it like this for 15 minutes.
Prepare a baking sheet. Grease it with butter or vegetable oil. Place half of the half-cooked carrots and potatoes on a baking sheet. They need to be salted at this stage.
On top of these vegetables you need to cut one onion into half rings.

Place the fish on the vegetable bed. Chop another onion on top of it and place the rest of the vegetables.
Pour a few tablespoons of water into a baking tray and place everything in the oven, preheated to 180 degrees. You need to bake for 20-25 minutes. This is enough for the fish to cook and all the vegetables to be fully cooked.
Take out the baking sheet, sprinkle the fish and vegetables with grated cheese and put it back in the oven at 150 degrees to melt the cheese.
When serving, the dish can be decorated with chopped herbs.

Choose fish carefully: it should be fresh, without a strong odor. If it is frozen fish, then pay attention that it is not yellowish - this is a sign of its old age.
If you do not have the opportunity to steam vegetables, cook them over very low heat so that they do not boil too much. Instead of boiling, you can put them in the oven with a little water.
This dish can be served with tomato sauce, which will perfectly complement its fishy taste.