Fish with baked vegetables

Name: Fish with baked vegetables - Teona K.
Ingredients: 3 fish (I used mackerel); 2 carrots; 5 small tomatoes; 2 bell peppers; 200 ml tomato juice; salt; pepper; coriander; thyme; oregano; rosemary

Over - Fish with baked vegetables by Teona K. - Recipia

I often prepare baked fish with vegetables when I need something quick, especially in the evening after work. It doesn't have to be complicated – I just clean, cut, and put everything in the tray. I like that I don't dirty many dishes and I don't have to stand by the oven. Most of the time I use mackerel, but it works just as well with other fish that have few bones. Quick Info Total time: about 1 hour Preparation time: 15 minutes Baking time: 45 minutes Servings: 3-4 Difficulty: easy Recipe type: main course, quick cooking for family Ingredients 3 fish (mackerel – cleaned and washed) 2 carrots 5 small tomatoes 2 bell peppers 200 ml tomato juice salt pepper coriander thyme oregano rosemary Preparation method 1. Clean the fish, remove the heads and intestines if they are not already cleaned. Wash them well and let them drain on a towel for a few minutes. 2. Cut the fish into suitable portions, as preferred. 3. Grease the tray with a little oil to prevent the fish from sticking. 4. Place the fish pieces in the tray in a single layer. 5. Clean and wash the carrots, bell peppers, and tomatoes. Cut the carrots into thin rounds, the bell peppers into slices or large pieces, and the tomatoes into quarters. 6. Arrange the vegetables over and among the fish pieces in the tray. 7. Pour the tomato juice over everything, ensuring it covers all the ingredients. 8. Season with salt, pepper, coriander, thyme, oregano, and rosemary to taste. There's no need to overdo it – sprinkle evenly on top. 9. Place the tray in the preheated oven at about 180 degrees. Leave for 45 minutes, without covering it. 10. After removing the tray from the oven, let it sit for a few minutes before serving. The fish comes off easily with a spatula. Why I make this recipe often I find it useful because it doesn't require much preparation and I don't get tangled up with complicated techniques. Simple ingredients, good taste, almost effortless. You can cook several portions at once. It's also easy to adapt if I don't have all the vegetables on the list. Tips and variations Tips Use fresh or properly thawed fish. If the carrots are thick, you can cut them lengthwise to cook faster. If you want a juicier texture, don't leave the tray in the oven too long after it's done. Don’t overlap the fish – each piece should touch the tray. Substitutions The mackerel can be replaced with herring, trout, or another firm-fleshed fish. Small tomatoes can be substituted with regular tomatoes, cut into pieces. If you don't have all the spices, use what you have on hand from those mentioned. Variations You can add coarsely chopped onion among the vegetables. If you have potatoes, you can place a few slices under the fish, but then the baking time will increase. For a more intense flavor, you can add coarsely chopped garlic. Serving ideas Goes well with fresh bread or polenta. Simple green salad on the side if you want something lighter. Can also be served cold, but I prefer it warm, right after taking it out of the oven. Frequently asked questions 1. Can I use frozen fish? Yes, but it needs to be completely thawed and well-drained before cooking to avoid excess water in the tray. 2. What should I do if the tomato juice is too sour? You can add a pinch of sugar to the sauce or use well-ripened, sweeter tomatoes. 3. Can I put the vegetables underneath and the fish on top? I don't recommend it because the fish will remain wet, and the vegetables won't cook evenly. It's better to have the vegetables on top of the fish. 4. How do I know if the fish is done? The flesh becomes opaque, flakes easily with a fork, and the skin lifts slightly. 5. Can I make it without tomato juice? Yes, but the dish will be drier. If you don't have tomato juice, try using crushed tomatoes or even a little water. Nutritional values Estimate for one serving (out of 4): Calories: ~250 kcal Protein: 22-25g Fat: 10-12g Carbohydrates: 8-10g Values depend on the type of fish used and how much tomato juice each serving contains. Fat varies depending on the fish. Storage and reheating It can be stored in the fridge for 1-2 days, covered. When reheating (in the oven or microwave), the fish becomes a little drier, but the taste remains good. I do not recommend storing for more than two days, as the vegetables release water and the texture is not the same. If you have leftovers, they can be added the next day to a salad or with a different side dish.

Preparation

We clean and wash the fish well, let it drain, then portion it and place it in a baking tray that has been greased with oil. We clean, wash, and chop the vegetables, placing them over the fish in the tray, add the tomato juice, season, and put it in the oven. After 45 minutes, we take it out of the oven. Enjoy your meal!

Fish with baked vegetables

Preparation

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