Stewed fish in the oven with vegetables

Vegetables give fish stewed with vegetables a special zest. Thinking what to cook for dinner? The best option is fish! It is light, healthy, especially in combination with vegetables and, importantly, appetizing and delicious. Fillet of any fish, white or red, is suitable for this recipe. I cooked from lake trout.

Maria

The author of the recipe

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Composition / ingredients

servings:

Fish fillet

600

Bell pepper

Carrots

Parsley (3-4 twigs)

Vegetable oil

Lemon juice

Spices dry (for fish)

to taste

Ground black pepper

to taste

Salt

to taste

Sauce:

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

Step-by-step cooking

Cooking time: 1 h

Step 1:
Prepare the ingredients. To cook stewed fish in the oven with vegetables, we will need: 600 g fillet of white or red fish (I have trout); 1 bell pepper; 1 carrot; 3-4 sprigs of parsley; 2 tbsp vegetable oil; 1 tbsp lemon juice; spices for fish; ground black pepper; salt.
Step 2:
Wash the fish fillets, dry them and cut them into portions. Pour lemon juice over the fish and sprinkle with spices for the fish.
Step 3:
Peel and grate the carrots on a coarse grater.
Step 4:
Peel the bell pepper from the seeds and cut into strips.
Step 5:
Finely chop the parsley.
Step 6:
To prepare the sauce, we will need: 40 ml of water; 2 tablespoons of tomato paste.
Step 7:
Dilute the tomato paste with water and mix until smooth.
Step 8:
Heat vegetable oil in a frying pan. Put the carrots and fry, stirring, for 4 minutes.
Step 9:
Add bell pepper and parsley.
Step 10:
Mix again.
Step 11:
Pour in the tomato sauce, stir and simmer for another 2 minutes. At the end, add salt and pepper.
Step 12:
Put half of the vegetable mixture in a baking dish.
Step 13:
Lay the fish fillet on top.
Step 14:
Cover with the remaining vegetables. You can cover the mold with foil so that the moisture from the top layer of vegetables does not evaporate so quickly and the vegetables do not dry out. Bake fish and vegetables in a preheated 180 ° C oven for about 30 minutes.
Step 15:
Put the finished fish and vegetables on plates and serve to the table. Enjoy your meal!

I used only carrots and bell peppers from vegetables - what was in the refrigerator at that time. In principle, this turned out to be enough. Trout by itself is quite fatty and satisfying, so vegetables do not so much give the dish satiety, as they shade the taste of fish and give the dish new flavors.
If desired, the declared set of vegetables can be varied at will: add finely chopped potatoes, green string beans, fresh tomatoes, zucchini or different types of cabbage - broccoli or cauliflower.
Fish can be cut into portioned fillets, as in my recipe, or not very thick steaks.