The benefits of baked fish and seafood for the human body are obvious. Fish dishes are tasty and very healthy, thanks to the content of proteins, essential micro and macro elements, including calcium, iodine, magnesium, iron, and vitamins. But the method of cooking fish also affects how much nutrients will not be destroyed during heat treatment.
Cooks from different countries agree on one thing – in the ranking one of the first positions is occupied by baking in foil. And we offer you a simple but very tasty recipe for baked fish. Any fish is suitable for it, but best of all – without stones. We took white amur.
Fish can be baked with absolutely any vegetables that you like. But the best combination: onions, bell peppers, carrots and tomatoes. Put the chopped vegetables inside the carcass, then the fish will absorb their flavors and become especially tasty.
Ingredients
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Nutrients
Calories 95.32
Carbohydrates 2.79
Fat 4.92
Protein 9.96
Step by step method
Step 1
Clean the fish, remove the insides, rinse.
Step 2
In a bowl, mix salt, pepper, cumin and fish seasoning.
Step 3
Lubricate the fish with oil (one teaspoon is enough for this) mixed with juice squeezed from a quarter of a lemon.
Step 4
Rub the fish with the spice mixture (outside and inside). Leave on the table for half an hour to marinate.
Step 5
While the fish reaches the condition, chop the onion and pepper into rings, cut the carrots into circles. Mix all the vegetables, adding chopped dill and salt.
Step 6
Line a baking sheet with enough foil to wrap the fish. Lay half of the vegetables in an even layer. Place the fish on them. With a sharp knife, make several deep cuts across the fish, in each of which place half a lemon slice. Put the remaining vegetables inside the fish. Put three slices of lemon there. Drizzle vegetables and fish with oil.
Step 7
Cover the fish on all sides with foil.
Step 8
Place in preheated oven. Bake in foil for 25 minutes at 200°. Then open the foil and bake for another 25 minutes, periodically basting with juice, until the fish is covered with a crispy crust. Baked fish can be served directly on the baking sheet, placing a separate plate in front of each eater. Do not forget to use a spatula or knife to divide the fish into portions.
Tips & variations
Any fish is suitable for baking in foil: both sea and river. The most delicious, of course, valuable varieties are trout, chum, pink salmon. Mackerel prepared in this way will also be very healthy and tasty, besides, there are few bones in it.
It is necessary to choose fish moderately oily, so that in finished form it turns out juicy and soft.
At the end of cooking, it is necessary to open the foil for a few minutes so that the fish is browned.
Lemon is suitable for almost any fish. It ennobles the dish and gives it piquancy. From spices, you can use cumin, red pepper and any seasoning for fish.
Baking does not require oil, but the housewives are still advised to grease the foil. The juice released from the fish, mixed with oil, turns into a very tasty sauce.
Salts need to be used a little, but you can safely take herbs, spices - ready-made sets or make fragrant mixtures on your own.
The finished dish can be poured with lemon juice and garnished with herbs, dill and parsley will make it look sophisticated and taste spicy.
This is a simple and quite tasty recipe for proper and healthy food. For those who are on a diet, this dish will fit perfectly into the diet! I love that it doesn’t take long to cook and you can do it spontaneously without too much preparation!
Alina
This is a simple and quite tasty recipe for proper and healthy food. For those who are on a diet, this dish will fit perfectly into the diet! I love that it doesn’t take long to cook and you can do it spontaneously without too much preparation!