Red fish with vegetables in foil baked

Fragrant and juicy fish and vegetables - simple, delicious and healthy. Surely every housewife has used foil for baking fish in the oven more than once. This method not only facilitates the cooking process, but also makes the dish more tasty and healthy. The foil allows you to preserve the maximum of nutrients and the natural taste and aroma of the dish. Cooking in its own juice, the fish is saturated with the aroma of seasonings and the taste of vegetables. It takes a little time and effort to cook, and the result is excellent.
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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 41 % 12 g
Fats 38 % 11 g
Carbohydrates 21 % 6 g
176 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 1 h 20 min
  1. Step 1:

    Step 1.

    To prepare red fish baked with vegetables in foil, you will need: fillets of any red fish, carrots, onions, bell peppers, green peas, salt, lemon, olive oil, herbs of Provence, dried basil and lemon balm.

  2. Step 2:

    Step 2.

    Squeeze the juice out of the lemon.

  3. Step 3:

    Step 3.

    I used a pre-prepared chum salmon fillet. Salt fillets, sprinkle with Provencal herbs, basil, lemon balm. Pour olive oil, lemon juice and mix. We leave the fish to marinate for 30-40 minutes.

  4. Step 4:

    Step 4.

    Meanwhile, prepare the vegetables. Carrots are cleaned, washed, cut arbitrarily, but not finely.

  5. Step 5:

    Step 5.

    Peel the onion, wash it, cut it into half rings.

  6. Step 6:

    Step 6.

    Pepper is washed, freed from seeds, cut into strips.

  7. Step 7:

    Step 7.

    Carrots, onions, peppers, green peas are combined with fish.

  8. Step 8:

    Step 8.

    Mix everything carefully.

  9. Step 9:

    Step 9.

    Now you need to wrap the products properly in foil to ensure complete sealing. To do this, we spread the fish with vegetables on one half of the foil sheet, cover with the second half.

  10. Step 10:

    Step 10.

    Bend the free edges several times, press tightly. For safety, you can wrap a second layer of foil to prevent the juices from leaking out. We crumple the foil according to the shape of the product. I got two bags.

  11. Step 11:

    Step 11.

    Bake fish with vegetables in a preheated 180 degree oven for 30 minutes. Take out, carefully unfold the foil so as not to get burned by steam.

  12. Step 12:

    Step 12.

    Served hot with a side dish of potatoes or cereals. If desired, sprinkle with finely chopped herbs before serving. Bon appetit!

If a whole fish is used for cooking, then it needs to be washed, cut off the head and tail, cut along the ridge into two parts. Then release the skin and bones. Or you can just cut the whole fish into portions.
If frozen green peas are used, they must be thawed in advance at room temperature.
Any vegetables can be used, potatoes, eggplant, zucchini are also suitable.

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

  • Lemon - 16   kcal/100g
  • Lemon zest - 47   kcal/100g
  • Sweet pepper - 27   kcal/100g
  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Fresh basil - 27   kcal/100g
  • Dried basil - 251   kcal/100g
  • Fresh green peas - 280   kcal/100g
  • Canned green peas - 55   kcal/100g
  • Salt - 0   kcal/100g
  • Onion - 41   kcal/100g
  • Olive oil - 913   kcal/100g
  • Fresh frozen soup greens in a package - 41   kcal/100g
  • Greenery - 41   kcal/100g
  • Melissa - 0   kcal/100g
  • Herb mixture - 259   kcal/100g
  • Red Fish - 191   kcal/100g

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