Over the oven

Oven-Baked Fish with Carrots and Tomato Sauce

Who doesn't love a fish dish, baked to perfection, filling the house with enticing aromas? Today's recipe, "Oven-Baked Fish with Carrots and Tomato Sauce," is not only simple but incredibly delicious. This recipe will transport you to a world of flavors, where fish harmoniously blends with fresh vegetables and tomato sauce. Baking fish is an excellent method to retain nutrients while achieving a juicy texture.

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Servings: 2

Ingredients

- 2 fresh fish (preferably white fish, such as bass or sea bream)
- 2 medium carrots, peeled
- 5 slices of lemon
- 3 cloves of garlic
- 200 ml tomato sauce (preferably homemade for an intense flavor)
- Olive oil
- Salt and pepper to taste

A Bit of History

Baked fish has a long-standing tradition in kitchens around the world. Whether it's fish baked with vegetables or cooked in aromatic sauces, every culture has its own approach, but they all converge on the same goal: to highlight the natural flavor of the fish. This simple recipe will show you how to create a delicious dish that will impress even the most discerning guests.

Step-by-Step to Culinary Success

1. Preparing the fish:
Start by cleaning and rinsing the fish thoroughly under cold running water. If you don't have a cleaned fish, make sure to remove all internal organs and scales. You can ask your favorite fishmonger for help with this step.

2. Cutting the vegetables:
Slice the carrots into thin rounds so they cook evenly. If you want the carrots to caramelize a bit, you can blanch them for 2-3 minutes in boiling water before adding them to the baking dish.

3. Preparing the baking dish:
Preheat the oven to 180°C (350°F). In a baking dish, drizzle a little olive oil and place the fish inside. Sprinkle salt and pepper on each fish, both inside and out, to enhance the flavors.

4. Adding the vegetables:
Arrange the carrot rounds around the fish. They not only add vibrant color but will also blend perfectly with the fish's aroma.

5. Lemon and garlic:
Place the lemon slices on top of the fish. The lemon will add a note of freshness and acidity, balancing the fats in the fish. Finely chop the garlic and sprinkle it evenly over the vegetables and fish for an extra flavor boost.

6. Baking:
Cover the baking dish with aluminum foil to retain moisture and allow the fish to cook evenly. Bake in the oven for 20 minutes, then remove the foil and add the tomato sauce over the fish and carrots. Bake for another 10 minutes to allow the sauce to thicken and caramelize slightly.

7. Serving:
Once the fish is cooked (the flesh should be opaque and flake easily with a fork), take the dish out of the oven. You can garnish the plate with a few lemon slices and, if you like, add some fresh herbs like parsley or dill.

Practical Tips

- Choose fresh fish: Buy fish from a trusted supplier. Fresh fish will make a difference in the final taste of the dish.
- Tomato sauce: The dish will have an exceptional flavor if you use homemade tomato sauce, made with ripe tomatoes, basil, and a pinch of sugar to balance the acidity.
- Variations: You can experiment with different vegetables, such as zucchini or bell peppers, to add more variety to the dish. You can also add spices like paprika or dried herbs for an even bolder flavor.

Pairings and Serving Suggestions

This dish pairs perfectly with a fresh green salad, dressed with olive oil, balsamic vinegar, and pine nuts. Additionally, basmati rice or quinoa are excellent sides that will complement this meal.

For a complete culinary experience, you can serve this dish with a glass of dry white wine or a refreshing lemonade.

Calories and Nutritional Benefits

This recipe is not only tasty but also healthy! Oven-baked fish contains quality protein, Omega-3 fatty acids, and essential vitamins. Each serving has approximately 350-400 calories, depending on the type of fish used and the amount of oil added. Carrots contribute fiber, vitamins, and antioxidants, making this dish an excellent choice for a balanced meal.

Frequently Asked Questions

- Can I use frozen fish?
Yes, but make sure to fully thaw it and dry it well before cooking to avoid excess water in the dish.

- What other spices can I use?
You can add spices like marjoram, oregano, or even a splash of soy sauce for a more exotic flavor.

- How can I tell when the fish is cooked?
The fish is cooked when the flesh becomes opaque and flakes easily with a fork. A kitchen thermometer can be used to check the internal temperature, which should be about 63°C (145°F).

Personal Note

This oven-baked fish recipe is one of my favorites, especially on summer evenings when I can bring fresh vegetables from the garden or local market to the table. I hope you enjoyed discovering this recipe and that it inspires you to create delicious moments in your kitchen. Enjoy your meal!