Fish fillet with baked vegetables

Delicious oven-baked whitefish fillet with vegetables

Preparation time: 15 minutes
Baking time: 30-40 minutes
Total time: 45-55 minutes
Number of servings: 2-3

Who doesn’t love the aroma of fresh fish, baked in the oven, surrounded by colorful and healthy vegetables? This recipe for oven-baked whitefish fillet with vegetables is not only simple and quick but also packed with flavor and nutrients. With a perfect combination of protein and fiber, this dish is ideal for a light and healthy dinner.

Before we begin, let’s briefly discuss the main ingredients. Whitefish is a fish with tender and delicate flesh that cooks easily and pairs wonderfully with various vegetables. This recipe uses bell peppers, carrots, and broccoli, but feel free to experiment with your favorite vegetables.

Ingredients:
- 1 whitefish fillet
- 2 bell peppers (one yellow, one red)
- 2 carrots
- 1 bunch of broccoli
- 1 bunch of fresh parsley
- Juice of 1 lemon
- Olive oil
- Salt and pepper to taste
- Dried oregano (optional)

Step by step:

1. Preparing the fish: If you don’t already have a whitefish fillet, it’s best to seek help from someone experienced. Cleaning the fish and obtaining the fillets can be a delicate task, but once you succeed, you’ll be rewarded with fine and tasty flesh. Rinse the fillet well under cold water and pat it dry with paper towels.

2. Preparing the vegetables: Rinse the vegetables under cold water. Peel the carrots and slice them into thin rounds. The choice of yellow and red bell peppers adds not only a vibrant look but also a sweet aroma. Slice them into thin strips. Break the broccoli into small florets, and if you have thicker stems, you can cut them to make them easier to cook.

3. Assembling the dish: In a heat-resistant dish, add a few tablespoons of olive oil to grease the bottom. Place the whitefish fillet and season it with salt, pepper, oregano, and lemon juice. The olive oil not only helps with cooking but also adds a note of flavor.

4. Adding the vegetables: Arrange the sliced vegetables evenly on top of the fish. They will add moisture and flavor, and during cooking, they will become tender and delicious.

5. Baking: Preheat the oven to 180°C. Cover the dish with aluminum foil (optional but recommended to retain moisture) and place it in the oven. Bake for 30-40 minutes, or until the fish is well cooked and the vegetables are tender. You can check if the fish is done by simply pressing it with a fork; the flesh should flake easily.

6. Finishing touches: After removing the dish from the oven, sprinkle fresh chopped parsley on top for an extra touch of freshness.

Serving:
Serve the whitefish fillet with the warm vegetables straight from the oven. A pleasant suggestion is to accompany this dish with a glass of chilled white wine. The white wine, with its fruity notes, will perfectly complement the flavors of the fish and vegetables. If you want to give it a twist, add a slice of lemon to the plate for an extra touch of acidity.

Helpful tips:
- Try other vegetables: You can replace the carrots with zucchini or add cherry tomatoes for a sweet-sour note.
- Spices: If you prefer a stronger flavor, add paprika or minced garlic to enhance the aromas.
- Variations: It might be a good idea to add some olives or capers for a Mediterranean taste.

Calories and nutritional benefits:
This recipe is not only tasty but also healthy. The whitefish fillet is an excellent source of protein, while the vegetables provide important vitamins and fiber. A serving contains approximately 300-400 calories, depending on the exact amounts of oil and vegetables used.

Frequently asked questions:
1. Can I use another type of fish?
Of course! You can also use other types of white fish, such as trout or cod.

2. How can I store leftovers?
Leftovers can be stored in the refrigerator in an airtight container for 2-3 days. They can be reheated in the oven to maintain texture.

3. Is this recipe diet-friendly?
Yes! It is low in carbohydrates and high in protein, making it ideal for low-carb diets.

Conclusion:
Now that you’ve discovered this simple and delicious recipe for oven-baked whitefish fillet with vegetables, you’re ready to try making it at home. It’s a dish that not only satisfies the taste buds but also lifts the spirits. Whether you prepare it for a special occasion or for a family dinner, you will bring a touch of joy to your table. Enjoy your meal!