Fish is a tasty and nutritious part of the diet. How to make fish with vegetables? Discover a simple recipe for baked fish with vegetables!
Fish are a source of high-quality protein, which nearly matches the composition found in meat, yet is more easily digestible. An additional significant advantage of white fish is its low-calorie content. Fish provide ample amounts of magnesium, potassium, phosphorus, selenium, calcium, and B vitamins.
Baked fish with vegetables tastes great on its own or with various sides such as rice, potatoes, or fries.
How to make baked fish with vegetables? Discover a simple recipe for fish with vegetables!
Preparation time: 30 min
Calories: 232
Protein: 35 g
Carbohydrates: 12 g
Fats: 7 g
Ingredients for 1 serving of fish with bell peppers, tomato, and mushrooms:
- White fish (e.g., cod, pollock, whiting, or similar) 1 medium fillet (150 g)
- Tomato 1 medium-sized (180 g)
- Bell pepper 1/2 of a medium-sized (80 g)
- Mushrooms 5 medium-sized (100 g)
- Olive oil 1 teaspoon (5 g)
- Lemon juice 1 teaspoon (3 g)
- Rosemary fresh or dried
- Salt
- Pepper
Preparation of fish with bell pepper, tomato, and mushrooms:
Step 1: Clean the fish and pat dry (if using frozen fish, first thaw it in cold water).
Step 2: Wash the tomato and slice into medium-thick slices (remove the green, hard parts from the center). Wash the bell pepper and dice finely (remove inedible parts). Wash the mushrooms and slice into medium-thick slices.
Step 3: In a small ovenproof dish or a small baking pan, layer the tomato, mushrooms, bell pepper, and fish. Season to taste with pepper and rosemary (fresh or dried). Place in an oven preheated to 180°C (356°F) and bake for approximately 25 minutes.
Step 4: After the indicated time, remove the dish from the oven. Drizzle with olive oil and lemon juice, and season to taste with salt.
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