Baked fish in tomato and pepper sauce

Baked Fish Recipe in Tomato and Pepper Sauce

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Today, I invite you to discover a delicious and healthy baked fish recipe, enriched with a vibrant tomato and pepper sauce. This dish is not only a nourishing meal but also a visual feast, with bright colors that will delight your eyes and taste buds. Perfect for a family dinner or to impress guests, this dish will surely win you over.

The history of baked fish recipes is rich, with deep roots in culinary traditions around the world. Each culture has its own way of preparing fish, but the use of tomato and vegetable sauces is a common technique that enhances flavor and texture. Over time, recipes have evolved, and today I will present a simple yet flavorful version that you can adapt to your taste.

Necessary ingredients:

- 2 mackerel fish (approximately 1 kg total, cleaned and headless)
- 1 can (200 ml) of thick tomato juice
- 1 yellow bell pepper
- 1 red bell pepper
- 5 green onions
- 2 garlic cloves
- 3 tablespoons of olive oil
- 2 sprigs of rosemary (one chopped finely, the other whole)
- 7-8 cherry tomatoes
- Salt, to taste
- Pepper, to taste
- 1 teaspoon of sugar (to balance the acidity of the tomatoes)

Step by step:

1. Preparing the ingredients: Start by cleaning and slicing the green onions into thin rings, the garlic into slices, and the bell peppers into strips. Make sure you have all the ingredients at hand to facilitate your cooking process.

2. Preparing the sauce: In a heat-resistant dish, add the onions, garlic, slices of yellow and red bell peppers, the 3 tablespoons of olive oil, salt, pepper, and the teaspoon of sugar. These ingredients will combine to create a delicious sauce that will envelop the fish. Mix everything well with a spoon so that the flavors blend.

3. Adding the fish: Rinse the mackerel under cold running water, then cut it into quarters. Season each piece with salt and pepper, then place the fish on top of the sauce in the heat-resistant dish. Drizzle the fish with a tablespoon of olive oil and add the whole sprig of rosemary and the halved cherry tomatoes on top.

4. Baking: Cover the dish with a lid or aluminum foil and place it in the preheated oven at 180 degrees Celsius for 30 minutes. This process will allow the fish to cook evenly and absorb the flavors from the sauce.

5. Serving: After the baking time has expired, carefully remove the dish from the oven. The fish should be tender and flake easily with a fork. Serve it alongside the delicious sauce and a portion of steaming polenta, which will perfectly complement this dish.

Practical tips:

- Choosing the fish: Mackerel is an excellent choice due to its fatty flesh and rich flavor. However, you can also experiment with other types of fish, such as sea bream or salmon. Make sure the fish is fresh for the best results.
- Vegetable variations: You can also add other vegetables, such as zucchini or eggplant, to provide extra texture and flavor. These will bake beautifully alongside the fish.
- Recommended drinks: Pair this meal with a glass of dry white wine or freshly made lemonade, which will add a note of freshness.

Nutritional information (per serving approximately):

- Calories: 320 kcal
- Protein: 25 g
- Fat: 20 g
- Carbohydrates: 10 g
- Fiber: 2 g

Frequently asked questions:

1. Can I use frozen fish? Yes, you can use frozen fish, but make sure to thaw it completely before use to achieve even cooking.

2. How can I store leftovers? You can store leftovers in an airtight container in the refrigerator, and the dish will stay fresh for 2-3 days. You can reheat it in the oven or microwave.

3. Is this recipe suitable for a Mediterranean diet? Absolutely! This recipe is rich in healthy proteins and monounsaturated fats, making it suitable for a Mediterranean diet.

In conclusion, the baked fish recipe in tomato and pepper sauce is not just a tasty dish but also a culinary experience that will bring you closer to culinary traditions. So prepare your ingredients, invite family or friends, and enjoy a meal full of flavor. Bon appétit!