Baked catfish on a bed of vegetables

Baked Catfish on a Bed of Vegetables: A Delicious and Healthy Recipe

Total Time: 1 hour
Preparation Time: 20 minutes
Baking Time: 40 minutes
Number of Servings: 4-6

Fish is a versatile and healthy food, rich in omega-3, protein, and essential nutrients. This baked catfish recipe on a bed of vegetables not only combines delicious flavors but also offers a pleasant cooking experience. It is perfect for a family dinner or a gathering with friends.

A Bit of History

Baking fish has been a cherished practice over time, with deep roots in the culinary traditions of many cultures. This method not only preserves the fish's juiciness but also allows flavors to develop by combining ingredients. Whether it's a simple recipe or a more sophisticated one, baked fish remains an elegant and healthy choice.

Ingredients

- 800 g fish (preferably catfish fillets)
- 4 large tomatoes
- 3 medium onions
- 2 hot peppers (1 red and 1 green)
- 1 red bell pepper
- A few sprigs of fresh parsley
- A few sprigs of fresh thyme
- 1 glass of white wine
- 3-4 tablespoons of olive oil
- 1-2 teaspoons of dried thyme
- Salt and pepper (to taste)
- Optional: 3-4 cloves of garlic

Step by Step: Cooking the Fish

1. Preparing the fish: Start by cleaning the fish of scales and, if necessary, entrails. Rinse it well under cold running water. If you have pre-cleaned fillets, that’s ideal as it simplifies your work. After rinsing, pat the fish dry with paper towels to remove excess water. Let it dry for a few minutes on towels to absorb moisture.

2. Seasoning the fish: In a bowl, season the fish with salt, pepper, dried thyme, and a tablespoon of olive oil. Mix well and cover the fish with plastic wrap, letting it sit in the refrigerator for 10-15 minutes. During this time, you can prepare the vegetables.

3. Preparing the vegetables: Clean and wash the onions, peppers, and tomatoes. Slice the onions into thin rings and cut the peppers into strips. The tomatoes can be sliced into rounds or diced, depending on your preference. If you choose to use hot peppers, adjust the quantity according to your spice tolerance.

4. Assembling the dish: In a baking dish, lay down a layer of sliced onions. Sprinkle with a little dried thyme, salt, and pepper. Then add the slices of bell pepper, seasoning them again with salt, pepper, and thyme. Place the seasoned pieces of fish on top of the vegetables. Pour the remaining oil and white wine, then add the slices of hot pepper. Cover the fish with the sliced tomatoes and sprinkle with chopped herbs. If desired, you can add a few minced garlic cloves for extra flavor.

5. Baking: Preheat the oven to 195-200°C. Place the dish with fish and vegetables in the preheated oven and let it bake for about 40 minutes, or until the fish is well cooked and the tomatoes on top have slightly browned. Check if the fish is cooked by making a small cut; the flesh should be opaque and flake easily with a fork.

6. Serving: When ready, remove the dish from the oven and sprinkle with fresh herbs. The fish is served warm, alongside the flavored vegetables. You can garnish the plate with lemon slices for an extra touch of freshness. This recipe pairs perfectly with a crispy green salad or warm polenta, and a glass of chilled white wine will complete the meal perfectly.

Practical Tips

- Choosing the fish: Catfish is an excellent choice due to its fine texture, but you can also use other types of fish, such as sea bream or trout, depending on your preferences.
- Vegetarian option: If you want a fish-free version, you can replace the fish with tofu fillets or vegetables like zucchini and eggplant, prepared in the same way.
- Spice mix: Experiment with different herbs and spices, such as oregano or rosemary, to customize the recipe to your taste.

Nutritional Benefits

Fish is an excellent source of high-quality protein and omega-3 fatty acids, which contribute to cardiovascular health. The vegetables add essential vitamins and minerals, such as vitamin C and fiber, making this meal not only delicious but also healthy.

Frequently Asked Questions

1. Can I use frozen fish?
Yes, you can use frozen fish, but make sure it is completely thawed before cooking.

2. What other vegetables can I add?
You can experiment with zucchini, carrots, or potatoes, depending on the season and your preferences.

3. How do I know if the fish is cooked?
The flesh should be opaque and flake easily with a fork. If you have a cooking thermometer, the internal temperature should be 63°C.

Try this baked fish recipe on a bed of vegetables and enjoy a delicious, healthy, and easy-to-make dish! Enjoy your meal!