Butter fish in the oven

Prepare a healthy dinner for the family in the oven! Butter fish in the oven turns out to be very fragrant and juicy. Traditionally, oily fish is advised to eat with vegetables. In this recipe, the combination of ingredients is brought to perfection. Baked vegetables give their juices, everything is so delicious that it's impossible to break away! As for vegetable oil, olive and sesame oil are ideal. Also about spices: there are not many of them in the recipe, but if desired, you can add your favorite spices and herbs. This dish will certainly appeal to all family members!
AnnushkaAuthor avatar
The author of the recipe

Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 43 % 9 g
Fats 43 % 9 g
Carbohydrates 14 % 3 g
125 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 1 h 10 min

1. Wash the fish under running water, dry with paper towels. Then we cut off the head, make deep incisions along the spine and abdomen. We clean out the insides. We cut the carcass lengthwise into two parts. Carefully separate the spine and extract the bones.

2. Pour vegetable oil into a small saucepan, send it to a slow fire. Peel the garlic, cut into small cubes. Fry the garlic until the aroma appears, remove the pan from the heat.

3. Pour freshly squeezed lemon juice into the oil with garlic, mix. Let it cool down.

4. Wash the cilantro, cut it finely, put it in garlic-lemon sauce. Here we also add a little salt and pepper.

5. Peel the chili pepper from the seeds, cut into small cubes. Add the chili to the sauce, stir.

6. My zucchini, cut into long thin strips. Peel the carrots, wash them. Cut in exactly the same way as zucchini.

7. Cut out two squares of parchment. Place the vegetable sticks in the center of each piece of parchment. Spread half of the carcass of oily fish on top of the vegetables.

8. Pour the previously prepared sauce over the fish and vegetables. Sprinkle with a little salt and pepper. At this stage, the dish can be supplemented with other spices to taste.

9. We pack the contents of the parchment with an envelope. We place the parchment collations on a large baking sheet.

10. We send it to the oven preheated to 190 degrees. Bake for 15-20 minutes until cooked.

11. Carefully transfer the parcels to a plate and serve them on the table. The aroma is excellent!

Bon appetit!

The caloric content of the products possible in the composition of the dish

  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Garlic - 143   kcal/100g
  • Vegetable oil - 873   kcal/100g
  • Lemon juice - 16   kcal/100g
  • Coriander greens - 25   kcal/100g
  • Sea salt - 0   kcal/100g
  • Chili pepper - 40   kcal/100g
  • Zucchini - 16   kcal/100g
  • Oil fish - 112   kcal/100g
  • Ground pepper mixture - 255   kcal/100g

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