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Second course
Stewed fish in the oven with vegetables

Oven-Baked Fish with Vegetables

Vegetables give this baked fish a lovely lift. Wondering what to make for dinner? Fish is your best bet — it's light and healthy, especially paired with vegetables, and, just as important, appetizing and delicious. Any fish fillet works here, white or salmon-type. I used lake trout.

Maria

Recipe author

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Composition / ingredients

Servings:

Fish fillet

600

Bell pepper

Carrot

Parsley (3-4 sprigs)

Vegetable oil

Lemon juice

Fish seasoning (for fish)

Ground black pepper

Salt

Water

Tomato paste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 45 % 9 g

Fats 45 % 9 g

Carbohydrates 10 % 2 g

168 kcal

GI: 100 / 0 / 0

Cooking method

Step 1:

Gather your ingredients. To make oven-baked fish with vegetables you'll need: 600 g fillet of white or salmon-type fish (I used trout); 1 bell pepper; 1 carrot; 3-4 sprigs of parsley; 2 tbsp vegetable oil; 1 tbsp lemon juice; fish seasoning; ground black pepper; and salt.
Step 2:

Rinse the fish fillet, pat it dry, and cut it into serving pieces. Drizzle with the lemon juice and sprinkle with fish seasoning.
Step 3:

Peel the carrot and grate it on the coarse side of a box grater.
Step 4:

Seed the bell pepper and cut it into strips.
Step 5:

Finely chop the parsley.
Step 6:

For the sauce you'll need: 40 ml (about 3 tablespoons) of water and 2 tablespoons of tomato paste.
Step 7:

Stir the tomato paste into the water until smooth.
Step 8:

Heat the vegetable oil in a skillet. Add the carrot and sauté, stirring, for 4 minutes.
Step 9:

Add the bell pepper and parsley.
Step 10:

Stir again.
Step 11:

Pour in the tomato sauce, stir, and simmer for another 2 minutes. Season with salt and pepper at the end.
Step 12:

Spread half the vegetable mixture in a baking dish.
Step 13:

Lay the fish fillet on top.
Step 14:

Cover with the remaining vegetables. You can tent the dish with foil so the top layer of vegetables doesn't dry out too fast. Bake in an oven preheated to 350°F (180°C) for about 30 minutes.
Step 15:

Plate the finished fish and vegetables and serve. Enjoy!

I used just carrot and bell pepper — what I had in the fridge at the time — and honestly it was plenty. Trout is fairly rich and filling on its own, so the vegetables aren't there for bulk so much as to highlight the fish and add new layers of flavor. Feel free to mix up the vegetables however you like: add finely chopped potato, green beans, fresh tomatoes, zucchini, or broccoli or cauliflower. You can cut the fish into portioned fillets, as I did, or into fairly thin steaks.