Money on a bed of roasted vegetables

Baked Mullet on a Bed of Vegetables Recipe – A Light and Healthy Delight

Preparation time: 30 minutes
Baking time: 50-60 minutes
Total time: 1 hour and 30 minutes
Number of servings: 4-6

Dear cooking enthusiasts, today I invite you to discover a recipe that will not only delight your taste buds but also bring a touch of health to your plate. We propose a fresh mullet, baked in the oven, on a rich bed of colorful vegetables. This recipe is not only easy to make but also full of flavors and nutrients. Let’s get started!

A Little Story

Fish has been an essential food source for humanity for millennia. And mullet, with its succulent and flavorful flesh, has become a favorite in many cultures. This modern recipe combines tradition with contemporary cooking techniques, resulting in a dish that brings not only taste but also a story of health to the table.

Necessary Ingredients

- 1 fresh mullet (about 2 kg), cleaned and washed
- 4 large white onions
- 300 g fresh mushrooms, preferably larger ones
- 1 red bell pepper
- 1 can of sweet corn
- 1 package of frozen vegetable mix (broccoli, green beans, carrot)
- 1 can of sun-dried tomatoes with capers
- 2 tablespoons of soy sauce
- 2 tablespoons of broth
- Kotanyi fish spices (or a combination of your favorite spices)
- Salt and pepper, to taste
- Oregano, to add a touch of flavor
- Olive oil
- Lemon juice

Preparation Steps

1. Preparing the Fish: Start by washing the mullet well under cold running water. Use a kitchen towel to dry it, ensuring it is completely drained. Make slits on both sides to allow the flavors to penetrate the flesh well.

2. Marinating the Fish: Place the fish in a plastic bag and pour the soy sauce, lemon juice, and a drizzle of olive oil over it. Add salt and Kotanyi fish spices. Squeeze the bag tightly, ensuring all ingredients are well mixed, and let it marinate in the refrigerator for 30 minutes. This step will intensify the flavors and make the fish more tender.

3. Preparing the Vegetables: Meanwhile, peel and slice the onions into julienne strips. Wash the bell pepper and cut it into thin strips. The mushrooms should be washed and drained, and the frozen vegetable mix does not require special preparation, but you can leave it at room temperature to thaw a bit.

4. Assembling the Tray: In a larger tray, add a drizzle of olive oil and sprinkle the sliced onion. Pour a little soy sauce over the onion for added flavor. Then place the marinated mullet on top of the onion.

5. Adding the Vegetables: Now, add the frozen vegetable mix, sweet corn, mushrooms, and sun-dried tomatoes with capers on top of the fish. Brush the fish with broth and sprinkle salt, pepper, additional spices, and finally, oregano.

6. Baking: Preheat the oven to 200 degrees Celsius. Place the tray in the oven and bake for 10 minutes at high heat, then reduce the temperature to medium (about 180 degrees Celsius) and continue baking for 40-50 minutes. It is important to stir the vegetables in the tray occasionally and check if more sauce needs to be added from the juices formed over the fish.

Practical Tips

- For an Intensified Flavor: You can add a splash of white wine over the vegetables before placing the tray in the oven. This will contribute to a more complex taste.
- Fresh Fish: Ensure that the mullet is fresh. A brighter flesh indicates freshness, and fresh fish does not flake off the bones when cooked correctly.
- Variations: If you want to experiment, you can replace the mushrooms with zucchini or eggplant, and the vegetable mix can be adapted to your preferences. You can also add olives or nuts for an interesting crunch.

Nutritional Benefits

Fish is an excellent source of quality protein, rich in Omega-3 fatty acids, essential for cardiovascular health. The vegetables add a wealth of vitamins and minerals, making this dish an excellent choice for those looking to eat healthily.

Frequently Asked Questions

- What type of fish can I use instead of mullet?
Other types of white fish with firm flesh, such as cod or perch, can be successfully used.

- Can I use frozen vegetables?
Yes, frozen vegetable mixes are very practical and retain most of the nutrients. Make sure to thaw them well before adding them to the tray.

- Is this dish suitable for a quick dinner?
With the preparation and baking time, the recipe is ideal for a delicious and healthy dinner, perfect for a family evening.

Serving Suggestions

This baked mullet on a bed of vegetables pairs wonderfully with a fresh green salad or a side of basmati rice. Additionally, a glass of dry white wine will perfectly complement the flavors of this dish.

In conclusion, the baked mullet on a bed of vegetables recipe is not only a healthy choice but also an explosion of flavors that will make every meal a celebration. Don’t forget to enjoy every step of the preparation and share this delicacy with your loved ones! Bon appétit!