White cupid baked in the oven

Delicious healthy fish baked in the oven. Simple cooking of delicious fish with vegetables in the oven. You can take any vegetables you like or eat at home. It is better to take fresh fish for cooking.

Anna

The author of the recipe

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Composition / ingredients

servings:

White Cupid

750

Zucchini

Carrots

Leek (can be replaced with onion)

0.5

Vegetable oil

Lemon juice

Salt

Spices are dry

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 55 % 11 g

Fats 30 % 6 g

Carbohydrates 15 % 3 g

107 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 1 h

Step 1:
Prepare the specified products. It is better to take fresh fish, if the fish is frozen, then it needs to be thawed beforehand. You can take any vegetables: potatoes, peppers, onions, etc.; I take a set of zucchini, carrots and leeks. Lemon juice, if desired, who does not like it in fish, can not add it. I take dry spices specially designed for fish (I have pepper, regan, ginger, cilantro there). Prepare the dishes for frying and baking.
Step 2:
To cook fish, it must be pre-cut and cleaned. It is advisable, of course, to buy immediately cleaned fish. If the fish is not cleaned, then the insides and scales should be removed from it. Rinse the fish with cold water. Make incisions on the spine of the fish with a sharp knife, as if plotting portions. Rub the fish with oil. mixed with lemon juice and dry spices with salt. You can leave the fish to marinate a little.
Step 3:
Wash all the selected vegetables, peel and cut into strips. Regardless of which vegetables were chosen, they will first need to be fried until half-cooked, otherwise they may not have time to cook with the fish together. Heat the frying pan, pour in half of the vegetable oil, add salt and fry the vegetables until half cooked, stirring constantly. It will take 10 - 15 minutes.
Step 4:
Put a pillow of fried vegetables in a baking dish, put the prepared fish on top. Close the mold with foil and put it in a preheated 180 degree oven for 30 minutes (the time will depend on the capabilities of your oven).
Step 5:
After 30 minutes, take out the fish mold, remove the foil and put it back in the oven for another 15 minutes.
Step 6:
Serve the finished fish with a vegetable side dish hot. This is enough for a light dinner. If you want a more satisfying meal, you can also offer boiled rice or potatoes.

White cupid, or else this fish is called carp of love, as a result of cooking it turns out very tender, with delicious white flesh. This fish is from the carp family and tastes very similar to the carp we are familiar with. Although the flesh of the white cupid is very tasty, there are a lot of bones in it. Therefore, I would not recommend such fish for baby food.
As in any fish, white amur has a lot of vitamins and nutrients, so it (or any other fish) must be included in your diet.
When cooking fish, it should be taken into account that you need to buy fresh fish and cook it for at least 30 minutes in the oven (i.e. heat-treated).