Fish with mustard and vegetables

Oven-baked fish with mustard and vegetables - A delicious and flavorful recipe

Preparation time: 15 minutes
Marinating time: 30 minutes (or overnight)
Baking time: 30 minutes
Total: 1 hour 15 minutes
Number of servings: 4

In the culinary world, fish has always been a staple ingredient, appreciated not only for its delicate taste but also for its nutritional benefits. This oven-baked fish recipe with mustard and vegetables is not only simple but also a true explosion of flavors. It is perfect for a special dinner, whether you are celebrating a special occasion or want to impress friends.

Ingredients

- 1 kg of fish (pieces or fillets, preferably white, such as catfish)
- 2 tablespoons of French mustard (with seeds)
- 2 oranges (juice and grated peel)
- 2 tablespoons of honey
- 500 g of potatoes (preferably new)
- 1 red bell pepper
- 1 small bag of frozen peas
- 3 tablespoons of olive oil
- 5 cloves of garlic
- Salt
- Pepper

Necessary utensils

- A large bowl for marinating
- A baking tray
- A spatula or wooden spoon
- A sharp knife
- Grater for orange peel
- Baking paper (optional)

Step-by-step instructions

1. Preparing the fish
An essential first step is to take care of the fish. If you are using fillets, make sure they are well cleaned of bones. If you have pieces of fish, it is good to wash and dry them with a paper towel. Now it’s time to focus on the marinade.

2. Creating the marinade
In a large bowl, combine the French mustard, juice from the two oranges, grated orange peel, and honey. Mix well until you get a homogeneous composition. This marinade will give the fish a unique flavor and a sweet-sour glaze.

3. Marinating the fish
Place the fish in the bowl with the marinade and ensure that each piece is well covered. If you have time, let it marinate for 30 minutes, but for an even more intense flavor, it is recommended to leave it in the fridge overnight. This step is crucial to allow the flavors to penetrate the meat well.

4. Preparing the vegetables
While the fish is marinating, prepare the vegetables. Peel the potatoes and cut them into quarters. Parboil them for about 10 minutes until they become slightly soft but not fully cooked. Cut the bell pepper into thin strips and crush the garlic.

5. Assembling the dish
Preheat the oven to 180°C. In a baking tray, add the potatoes, frozen peas, sliced bell pepper, and crushed garlic. Drizzle with olive oil, salt, and pepper, then mix well so that all the ingredients are evenly coated.

6. Adding the fish
On top of the vegetables in the tray, place the marinated fish along with all the remaining marinade. Cover the tray with aluminum foil to retain moisture, then place it in the oven.

7. Baking
Leave the dish in the oven for 30 minutes. Halfway through the time, remove the aluminum foil to allow the fish to develop a golden and appetizing crust.

8. Serving
After 30 minutes, check if the fish is cooked (the flesh should be opaque and flake easily with a fork). Remove the tray from the oven and let it cool slightly. Serve immediately, garnished with orange slices and possibly a few fresh parsley leaves for a pop of color.

Useful tips and personalized version

- Fish variation: Although catfish is excellent, you can experiment with other types of white fish, such as cod or sea bream. Each type will bring a distinct flavor.
- Vegetables: Add seasonal vegetables or your personal preferences, such as zucchini or carrots, to diversify the recipe.
- Serving: This dish pairs wonderfully with a glass of dry white wine or freshly squeezed lemonade with mint.
- Nutritional benefits: Fish is an excellent source of quality protein and omega-3 fatty acids, essential for heart health. Vegetables add vitamins and minerals, making it ideal for a balanced diet.

Frequently asked questions

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

2. What other spices can I add?
You can add herbs like oregano, thyme, or dill to enhance the flavors.

3. How can I make the recipe spicier?
Add half a finely chopped chili pepper to the marinade for a spicy kick.

This oven-baked fish recipe with mustard and vegetables is not just a culinary delight but also a wonderful way to gather family and friends around the table. So, get ready to impress with this tasty dish and bring a touch of joy to every plate!