Table of contents:
- Ingredients for fish and vegetables in the oven
- Method of cooking dietary fish with vegetables in the oven
According to this recipe, fish and vegetables in the oven are baked in an envelope made of several layers of baking paper. This is a dietary recipe, we cook fish almost without oil, delicious extra virgin olive oil only in dressing. There are no starchy vegetables in the recipe. Almost any sea fish is suitable for cooking, in this recipe the red-eyed from the perch family. Garnish with carrots, leeks and white asparagus. Asparagus can be put in an envelope along with fish and other vegetables, or cooked separately, this will take no more than 10 minutes.
- Cooking time: 30 minutes
- Servings: 2
Ingredients for fish and vegetables in the oven
- 1 fish weighing 400-500 g;
- ½ a small stalk of leeks;
- 1 carrot;
- 6 large sprouts of asparagus;
- salt, black pepper, olive oil.
- 2 tablespoons extra virgin olive oil
- 1 tablespoon white wine vinegar
- sea salt and pepper.
Method of cooking dietary fish with vegetables in the oven
We clean the fish from scales. In order not to sprinkle scales in the kitchen when cooking our fish with vegetables, peel the perch in a bag or in a bowl of water and use a special fish knife. We wash the fish cleaned of scales with running water, cut the belly, remove the insides. Then we remove the gills, and again thoroughly rinse the fish with cold water.
We dry the carcass, by the way, I do not throw away milk or fish caviar, I wash it and put it in the belly.
Cut the carcass diagonally with a sharp knife, rub it with salt and freshly ground black pepper.
Put baking paper folded in two layers on a baking sheet, pour a drop of olive oil. Then we spread the dried fish on paper.
Cut the leek into thin rings. We cut the carrots into very thin slices, I advise you to use a vegetable cutter. Cover the perch with leek rings and carrot slices.
We pack an "envelope" or "bag": you can simply fold the paper several times, but it is better to use a regular office stapler. We send a tightly packed envelope with a fish to an oven heated to 180 degrees Celsius for 20 minutes.
Meanwhile, we cook asparagus. Break off the lower part of the sprouts, then scrape off the fibrous skin (10-15 centimeters) with a scraper.
Cut the sprouts into pieces of a suitable size or leave them whole if the size of the steamer allows. Put the asparagus on the steamer wire rack, steam for 10-12 minutes.
Mix a simple dressing: pour white wine vinegar into a bowl, add a little cold pressed olive oil, add salt and black pepper to taste. Beat with a fork or spoon for a few minutes. You can also mix the sauce in a jar with a sealed lid.
After 20 minutes, remove the fish from the oven, leave it sealed for 5 minutes, then cut the paper.
Put the cooked asparagus next to the fish, pour over the dressing and immediately serve the dish. Bon Appetit.
Fish with vegetables in the oven, cooked according to this recipe, turns out juicy, vegetables are soaked in juices, and tender asparagus successfully complements the dish. Try to cook!