Mullet with vegetables in the oven

Minimum time and delicious fish on your table! Mullet with vegetables in the oven is a surprisingly simple, undoubtedly healthy and deliciously delicious dish. Its preparation takes a small amount of time and does not require special culinary skills. What you need when you want to please yourself and your family with a delicate fragrant fish that seems to melt in your mouth!
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Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 60 % 12 g
Fats 20 % 4 g
Carbohydrates 20 % 4 g
113 kcal
GI: 50 / 0 / 50

Cooking method

Cooking time: 40 min

Turn on the oven at 200 degrees.

Clean the fish from the scales, cut off the fins and gills, gut all the insides. At the same time, the main thing is not to damage the gallbladder, since in this case the mullet will acquire a bitter taste. If this happens, then the fish must be washed very thoroughly under running water and rub the middle with salt.

Take all the spices in equal proportions and mix them together. Wash the lemon, remove the zest from it and also add to the spices, mix well.

Put foil on a baking sheet. Place the peeled mullet on top of the foil. With a knife, make shallow incisions across the fish along the entire length of the carcass on one side and the other. This is necessary so that the fish is baked faster and absorbs the aromas of all spices.

With a mixture of spices, carefully rub all the fish on both sides.

Peel, rinse and finely chop the onion. Garlic is also cleaned. With the flat side of a large kitchen knife, crush the garlic cloves and finely chop. Rinse the greens, dry them and also chop them finely. Mix the chopped onion, garlic and herbs together. Evenly distribute this mixture in the inner part of the mullet.

Pour olive oil on top of the fish.

Peel the pumpkin, rinse and dry. Cut the pumpkin into small cubes - it should have time to cook in the short time that the fish will be baked. Spread the sliced pumpkin on the sides of the fish and also sprinkle with olive oil.

Place the pan with fish and vegetables in the preheated oven for 20 minutes or until the fish is covered with an appetizing golden crust.

After the fish is ready, remove it from the oven. Squeeze the lemon with your hands, squeeze out a little juice and sprinkle the baked fish with it.

Serve baked mullet with vegetables hot, lightly garnished with fresh chopped herbs.

Bon appetit!

Calorie content of the products possible in the composition of the dish

  • Onion - 41   kcal/100g
  • Pumpkin - 29   kcal/100g
  • Lemon - 16   kcal/100g
  • Lemon zest - 47   kcal/100g
  • Garlic - 143   kcal/100g
  • Carnation - 323   kcal/100g
  • Cardamom - 311   kcal/100g
  • Dried ground cilantro - 216   kcal/100g
  • Coriander - 25   kcal/100g
  • Cilantro, coriander - 25   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Cumin - 333   kcal/100g
  • Salt - 0   kcal/100g
  • Olive oil - 913   kcal/100g
  • Ground coriander - 25   kcal/100g
  • Boiled mullet - 115   kcal/100g
  • Fresh mullet - 124   kcal/100g
  • Sumac - 298   kcal/100g
  • Ground cinnamon - 247   kcal/100g

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