Oven-Baked Fish with Vegetables

Vegetables give fish stewed with vegetables a special flavor. Thinking about what to cook for dinner? The best option is fish! It is light, healthy, especially in combination with vegetables and, most importantly, appetizing and tasty. Any fish fillet, white or red, is suitable for this recipe. I cooked with lake trout.
cook time: 1h
Nora Vaughn
Oven-Baked Fish with Vegetables

Nutrition Facts (per serving)

170
Calories
10g
Fat
2g
Carbs
9g
Protein

Ingredients (4 portions)

Basic:

Fish fillet 600 g
bell pepper 1 pc
Carrot 1 pc
Parsley 20 g
Vegetable oil 2 tbsp
Lemon juice 1 tbsp
Dry spices to taste
Ground black pepper to taste
Salt to taste

Sauce:

Water 40 ml
Tomato paste 2 tbsp

Recipe instructions

Step 1

Step 1
Prepare the ingredients. To prepare fish stew in the oven with vegetables, we will need: 600 g of white or red fish fillet (I have trout); 1 bell pepper; 1 carrot; 3-4 sprigs of parsley; 2 tbsp. l. vegetable oil; 1 tbsp. l. lemon juice; spices for fish; ground black pepper; salt.

Step 2

Step 2
Wash the fish fillet, dry it and cut it into portions. Pour lemon juice over the fish and sprinkle with fish spices.

Step 3

Step 3
Peel the carrots and grate on a coarse grater.

Step 4

Step 4
Peel the bell pepper from seeds and cut into strips.

Step 5

Step 5
Finely chop the parsley.

Step 6

Step 6
To prepare the sauce we will need: 40 ml of water; 2 tbsp. l. tomato paste.

Step 7

Step 7
Dilute tomato paste with water and stir until smooth.

Step 8

Step 8
Heat vegetable oil in a frying pan. Add carrots and fry, stirring, for 4 minutes.

Step 9

Step 9
Add bell pepper and parsley.

Step 10

Step 10
Mix again.

Step 11

Step 11
Pour in the tomato sauce, stir and simmer for another 2 minutes. At the end add salt and pepper.

Step 12

Step 12
Place half of the vegetable mixture in a baking dish.

Step 13

Step 13
Place fish fillet on top.

Step 14

Step 14
Cover with remaining vegetables. You can cover the pan with foil so that the moisture from the top layer of vegetables does not evaporate so quickly and the vegetables do not dry out. Bake fish with vegetables in an oven preheated to 180°C for about 30 minutes.

Step 15

Step 15
Place the finished fish with vegetables on plates and serve. Bon appetit!

Additional rubrics

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