Fish with vegetables in the oven

Baked Fish with Vegetables Recipe – An Explosion of Flavors and Colors

Looking for a simple and delicious recipe to bring fish to your table? I propose a refined dish: baked fish with vegetables. This recipe is not only easy to make, but it is also full of essential nutrients, perfect for a healthy meal. With a preparation time of just 15 minutes and a baking time of 30 minutes, you will get a tasty dish, ideal for a family dinner or a festive meal.

Number of servings: 4

Total time: 45 minutes

Ingredients:
- 2 pieces of fish (you can use cod or mackerel for a rich flavor)
- 2 medium onions
- 1 large carrot
- 1 ripe tomato
- 1 red bell pepper
- 1 yellow bell pepper
- 4 tablespoons olive oil
- 300 ml tomato juice
- Juice of half a lemon
- Salt and pepper, to taste
- Fish spices (paprika, thyme, dill)

Recipe History
Baked fish with vegetables is a traditional dish, appreciated in many culinary cultures for its versatility and ease of preparation. This recipe is a perfect example of how fresh ingredients can combine to create a delicious and healthy meal. Its origins lie in fishing communities, which have always used the ingredients around them to create nourishing meals.

Step 1: Preparing the Ingredients
Start by washing the fish well under cold running water. Make sure you have removed the scales and internal organs, if applicable. Cut the fish into pieces about 2-3 cm, so they cook evenly.

For the vegetables, chop the onion into slices, the carrot into rounds, and the bell peppers into strips. The tomato can be cut into small cubes. These vegetables not only add a delicious taste but also an attractive palette of colors to the dish.

Step 2: Seasoning
Place the fish pieces in a bowl and add salt, pepper, and the fish spices. Gently mix to coat each piece of fish with the desired flavors. The lemon will add a touch of freshness, so don’t forget to add the juice of half a lemon.

Step 3: Assembling the Dish
Preheat the oven to 200°C. In a baking dish, pour the 4 tablespoons of olive oil. Add the fish, then place the chopped vegetables on top of it. This mixture will allow the vegetables to release their juices, enriching the flavor of the fish.

Step 4: Adding the Sauce
Pour the tomato juice evenly over the fish and vegetables. This will create a delicious sauce that will thicken during baking. Cover the dish with aluminum foil to retain moisture and allow the fish to cook evenly.

Step 5: Baking
Place the dish in the preheated oven and let it bake for 25-30 minutes. In the last 10 minutes, remove the aluminum foil to allow the fish to brown slightly. This will give the dish a crispy texture and an intensified flavor.

Step 6: Serving
Once the fish is ready, take the dish out of the oven and let it cool for a few minutes. This dish can be served with a side of rice or a fresh salad. The rice absorbs the delicious sauce, while the salad adds a touch of freshness.

Practical Tips:
- Choose fresh or frozen fish, but make sure it is of high quality. Fresh fish has a more intense flavor.
- Try adding other vegetables, such as zucchini or potatoes, to vary the texture and enrich the dish.
- If you want an even more intense flavor, add some green or black olives to the vegetable mix.
- Vary the spices according to personal preferences. A combination of herbs de Provence or a mix of Asian spices can provide an interesting touch.

Nutritional Information:
This recipe is rich in proteins, vitamins, and essential minerals. Fish is an excellent source of omega-3 fatty acids, which are beneficial for heart health. Vegetables add fiber and antioxidants, contributing to a balanced diet. A serving of baked fish with vegetables has about 350 calories, depending on the amount of oil used and the type of fish chosen.

Frequently Asked Questions:
1. Can I use other types of fish?
Of course! You can replace cod or mackerel with salmon or trout, each bringing a distinct flavor to the dish.

2. Is this recipe suitable for the Mediterranean diet?
Absolutely! This recipe fits perfectly with the principles of the Mediterranean diet, rich in fish, vegetables, and olive oil.

3. How can I enhance the sauce?
For a more flavorful sauce, add some fresh herbs, such as parsley or basil, at the end of cooking.

4. What can I serve with this dish?
Baked fish with vegetables pairs wonderfully with a glass of dry white wine or a cold herbal tea, providing a complete culinary experience.

This baked fish with vegetables recipe is not just a delicious dish, but also an excellent way to bring family and friends together. Enjoy every bite, delighting in the natural flavors and the richness of nutrients that this dish offers. Bon appétit!