Composition / ingredients
Cooking method
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