Baked fish with steamed vegetables

Baked Fish with Steamed Vegetables - A Healthy and Delicious Recipe

If you're looking for a quick, healthy, and flavorful recipe, this baked fish with steamed vegetables is the perfect choice! Perfect for a light yet nutritious dinner, this dish combines the delicate flavors of fish with the freshness of vegetables. Let's start the culinary adventure!

Preparation time: 10 minutes
Baking time: 25 minutes
Total time: 35 minutes
Servings: 4

Ingredients:
- 4 pieces of hake fillet (approximately 600 g)
- 1/2 lemon
- 2 garlic cloves
- 400 g frozen vegetables (broccoli, cauliflower, and carrot)
- 50 ml olive oil
- 50 ml water
- A pinch of salt
- A pinch of pepper
- Fresh or dried basil (optional)
- 1 roasting bag

Preparation:

1. Preparing the fish: Start by thawing the hake fillets. Once fully thawed, use an absorbent towel to remove excess water. This step is essential for achieving perfectly cooked fish, as excess water can affect the texture.

2. Seasoning: Sprinkle the fish with salt and pepper on both sides. These simple seasonings will enhance the flavor of the fish and help balance the taste of the vegetables. If you want to add a flavorful note, you can also sprinkle some basil.

3. Preparing the roasting bag: Place the hake fillets in a roasting bag. Slice the lemon into thin rounds and add them to the bag along with the garlic cloves, which can be left whole or chopped, depending on your preference. The garlic will add an unmistakable flavor during baking.

4. Sealing the bag: Tie the bag tightly at the opening, ensuring the fish is completely enclosed inside. This will allow steam to circulate, keeping the fish juicy and full of flavor.

5. Baking in the oven: Place the bag in a baking dish and make a few holes on top with a toothpick to allow steam to escape. Put the dish in the preheated oven at 180°C (medium heat) and bake for 25 minutes.

6. Preparing the vegetables: While the fish is cooking, prepare the vegetables. In a pan, add the olive oil and frozen vegetables. Let them heat for a few minutes, then add water and cover with a lid. This process will steam the vegetables, retaining their nutrients and creating a delicate texture.

7. Finalizing: After 25 minutes, check the fish. If it is perfectly cooked and flakes easily with a fork, remove it from the oven and carefully open the bag. Place the fish on a plate alongside the steamed vegetables. Drizzle with fresh lemon juice for an extra touch of freshness.

8. Serving: Serve this dish warm, alongside a crisp green salad or a side of plain rice. A chilled bottle of white wine can perfectly complement the meal, adding an elegant touch.

Nutritional information (per serving):
- Calories: approximately 320 kcal
- Protein: 32 g
- Fat: 15 g
- Carbohydrates: 20 g
- Fiber: 5 g

Nutritional benefits: Hake is an excellent source of lean protein, rich in omega-3 fatty acids, which are essential for heart health. Frozen vegetables are packed with vitamins and minerals, while olive oil provides healthy fats beneficial for the body.

Possible variations: If you want to experiment, you can substitute hake with another type of fish, such as sea bream or salmon. Additionally, the vegetables can be varied according to the season or preferences. For example, asparagus or zucchini pair perfectly with this dish.

Frequently asked questions:
1. Can I use frozen fish directly in the recipe?
Yes, make sure to thaw it completely before cooking.
2. Can I prepare the vegetables in other ways?
Sure, you can sauté them or bake them in the oven with a bit of oil and seasoning.
3. What is the best way to store leftovers?
You can keep leftovers in an airtight container in the refrigerator for up to 2 days.

This baked fish with steamed vegetables recipe is not only easy to prepare but also healthy, providing a balanced and tasty meal for the whole family. Feel free to adapt it to your tastes and enjoy every bite!