How deliciously bake fish

Fish is one of the most popular products with useful properties. River, sea or ocean fish can be eaten in any form, but it preserves all useful properties only in a baked form.

Recently, there are more and more supporters of a healthy lifestyle and nutrition. Many try to eat less heavy food and meat products, and therefore prefer fish dishes. Even some vegetarians, completely abandoning meat, include fish in their diet due to its great benefit.

The process of making fish dishes does not take much time and, unlike fried, contains less fat and more beneficial substances. You can prepare such a product for lunch or dinner both entirely and portioned. With fish, you can bake vegetables and potatoes or serve a finished dish with any other side dish prepared separately.

The benefits of baked fish

It is this product that contains a huge amount of useful qualities:

• Enriched with vitamins A, D, E and such elements as calcium, zinc, iodine, selenium, iron, phosphorus and magnesium.
• A product for the prevention of thyroid diseases and cardiovascular system.
• Reduces cholesterol levels and normalizes the blood coagulation function.
• Contains easily absorbed protein and all amino acids necessary for a person.
• It improves vision, memory, sleep, normalizes the functioning of the nervous system and reduces irritability.
• Improves metabolism and is a dietary product.

Which fish to choose for baking?

Despite the enormous value of fish products, you should pay attention to some dangerous aspects for health. First of all, it should be remembered that some exotic varieties can be toxic or even life threatening. Therefore, during foreign travels, it is recommended to carefully study the menu.

Also, fish can be very dangerous if it is infected with helminth parasites. In this case, you should not risk your health and it is better to abandon the use of raw fish. It is better to give preference to cold smoking products, which contain less carcinogenic substances.

When choosing fresh fish, attention should be paid to its specific, but not pungent smell. The fillet should be loose and elastic, and when pressed with a finger, quickly restore the shape. The color should not be yellow or green, but depend on the variety-on the transparent white to dark red.

How much fish do you need to bake?

You can bake fish both for entirely and portioned pieces, and the time of its cooking will depend mainly on the total weight of the dish. The standard baking temperature in the oven should not exceed 180-200 degrees, since the fish is preparing much faster than meat dishes. Basically, it is recommended to bake a fish dish from half an hour to one and a half, depending on its weight, variety and the presence of an additional side dish of vegetables or potatoes.

Recipes of baked fish

There are many ways to cook a fish dish in the oven. It can be just a fillet under some marinade or sauce that will allow you to preserve juiciness and aroma. Spices are recommended to be consumed in moderation, and a side dish or sauce relative to the variety and combination of specific taste qualities of products.

Fish baked in the oven on the grill

The fish goes well with citrus juice, especially its red varieties. If you have a grill mode in the oven, then do not miss the opportunity to treat yourself and loved ones with an exquisite dish. A salmon steak in a lemon marinade will become a favorite dietary food of the whole family.

Necessary ingredients:

• 1 tsp. dried garlic;
• 1 tsp. black pepper;
• 2 large lemon;
• 2 lime;
• 8 salmon steaks;
• Vegetable oil.

Preparation algorithm:

1. Lubricate the fillet with olive oil.
2. Squeeze the juice of citruses for fish.
3. Add salt, pepper and chopped garlic, citrus slices cut into slices, put on steaks.
4. Leave the fish to pickle for at least 5 minutes.
5. Cook the fish on the grill for about 10 minutes - 5 minutes on each side.

Foil

It is easiest to prepare a juicy trout with a side dish of vegetables and cheese in foil, because it is this method that will preserve the juiciness and aroma of the dish. Thus, the fish is saturated with the aromas of spices and spices, and the vegetable side dish is impregnated with its juice. An extraordinary taste and type of dish will make it very appetizing.

Necessary ingredients:

• 150 g of large capers on a twig;
• 150 g of Camamber cheese;
• 250 g of mature tsukini;
• 250 g of cherry tomatoes;
• 350 g of fillet from the back of river trout;
• 5 g of thyme;
• 50 g of red sweet onion;
• 70 g of butter;
• 9 g of garlic;
• Salt and pepper.

Preparation algorithm:

1. Cut the tsukini into cubes 1*1 cm, and cherry tomatoes in half.
2. Finely chop the onion and chop the garlic.
3. Separate the fillet from the skin and cut into the squares of 2*2 cm.
4. Separate the capers from the twig and cut them along.
5. Cut Camamber with square pieces.
6. From the two -layer foil, make portioned envelopes and put all the vegetables in them, with the exception of garlic.
7. Put the trout fillets on vegetables, sprinkle with thyme, spices, garlic, salt and pepper.
8. Sprinkle with a grated camamber on top and put an oil plate.
9. Form plates from foil and bake in a furnace preheated to 250 degrees 12-15 minutes.
10. You can serve with greens directly in the foil.

Baked red fish in the glaze

To prepare the most exquisite fish dishes do not require much effort and time. Almost any gas stations are perfectly combined with such a product. The original recipe will allow you to prepare salmon in glaze from honey and mustard.

Necessary ingredients:

• 1 kg of salmon;
• 4 tsp. lemon juice;
• 1 tsp. mustard;
• Salt and pepper;
• 1-2 tsp. honey.

Preparation algorithm:

1. Remove the peel and skin from the salmon, and then cut into portioned pieces.
2. Mix honey with mustard, honey, lemon juice and spices.
3. Cover the form with bakery paper, grease with olive oil and sprinkle with flour.
4. Lubricate the fish with refueling and leave to infuse for 10-15 minutes.
5. Put in a dish and bake in a furnace preheated to 250-270 degrees for 20-25 minutes.

Fish baked with pumpkin and potatoes

Pumpkin is a product unique in its usefulness and taste. A fish prepared with a pumpkin side dish will be the best adornment of dinner. The double benefits of such a dish and its low -calorie content will not leave anyone indifferent.

Necessary ingredients:

• 1.5 kg of potatoes;
• 3 tbsp. l. Oils of sesame seeds;
• 3 pcs. spicy chili pepper;
• 300 g of any white fish (cod or plague);
• 300 g of peeled pumpkin seeds;
• 300-350 g of steak of any red fish (salmon, salmon, trout);
• 350 g of Parmesan cheese or Chechil;
• 350 ml of olive oil;
• 4-5 cloves of garlic;
• 550 g of peeled pumpkin;
• 550 ml of cream with fat content of 33%;
• a bunch of mint;
• salt, pepper;
• thyme, rosemary.

Preparation algorithm:

1. Peel white and red fish from bones and skin, and then cut into thin pieces.
2. Cut the pumpkin with cubes 2*4 cm.
3. Peel and grind the garlic.
4. Grape the cheese.
5. Mix fish, pumpkin, chopped garlic and spices and leave to marinate for 15-20 minutes.
6. Peel the potatoes and cut in circles.
7. Chili chili pepper with rings.
8. Lubricate the baking dish with olive oil and put all the potatoes in it.
9. Add salt and pepper, mint and grated parmesan.
10. Mix everything thoroughly, and then lay out in even layers.
11. Lay out alternately the fillet of white and red fish, rings of chili pepper and pumpkin.
12. Pour sesame oil and add cream.
13. Sprinkle with grated cheese on top and bake, covering with foil, about half an hour in pre -warmed up to 160 degrees of the furnace.
14. For the last 5 minutes, bake at a temperature of 200 degrees until golden crust of cheese.
15. Before serving, decorate the dish with cleaned seeds.

Baked fish with vegetables

The till filter contains only 75 calories in 100 g of the product with a content of 17 g of protein. Such sea fish is considered the most dietary product. You can cook such a delicious dish with onions in tomato-mixed sauce.

Necessary ingredients:

• 150 g of tomatoes in its own juice;
• 2 bulbs;
• 2 tbsp. l. flour;
• 2 tbsp. l. vegetable oil;
• 3-4 tomatoes;
• 70 g of sour cream with fat content of 20%;
• 700 g fillet fillet;
• A small bunch of parsley.

Preparation algorithm:

1. Cut the onion in half rings and set aside ¾ for baking, and the rest will be required to prepare the sauce.
2. Heat the oil in a pan and reduce the fire to a minimum, and then fry the onion for about 7 minutes to a transparent color.
3. Add tomatoes in your juice and open them.
4. Stew for about 7 minutes and add flour.
5. Add sour cream, bring to a boil and remove from the fire.
6. Add salt, spices and pepper to taste.
7. Cut the tomatoes into thin mugs.
8. Put the fish fillet into the dish and pour the finished sauce.
9. Put the tomatoes and the remaining onion on top.
10. Bake in a furnace preheated to 180 degrees for about half an hour.
11. Decorate the finished fish with parsley and serve with potatoes.

Baked fish with cheese

The salmon itself can become a full -fledged lunch or dinner without additional additives or even salt. The fillet of such fish is cooked very quickly, regardless of weight. A delicate taste and unique aroma can be given with greens and cheese.

Necessary ingredients:

• ½ lime;
• 1 tsp. olive oil;
• 150 g of ricotta;
• 3 small beams of young green onions;
• 350 g of salmon fillet;
• salt and pepper.

Preparation algorithm:

1. Put the fish in oiled baking dishes.
2. Sprinkle with ricotta and onions on top, and then add salt and pepper.
3. Bake in a furnace preheated to 180 degrees for 20-15 minutes.

File fillet baked with spinach

The marine language does not require additional cleaning of bones and therefore its preparation does not take much time. The unique taste of this fish emphasizes spinach and other greens. A light dish will be a great dinner, especially for those who follow the figure.

Necessary ingredients:

• 4 branches of parsley;
• 400 g spinach;
• 6 tbsp. l. olive oil;
• 800 g of marine;
• lemon;
• salt, spices and pepper.

Preparation algorithm:

1. Salt, season, season, pepper and grease with oil.
2. Put in a form, place a furnace in a preheated to 200 degrees and bake for 20 minutes.
3. Wash the spinach and put it wet in a preheated pan.
4. When the spinach becomes soft, add olive oil to it and fry for 2 minutes.
5. Put spinach on a plate, put the sea and decorate with parsley and lemon.

Fish baked in paper whole

Nothing can be better than a delicious prepared river trout with delicate and fragrant potatoes. That is why such a fish with any side dish will be an excellent alternative for easy lunch. Such a dish can be served for dinner without worrying about your figure.

Necessary ingredients:

• 0.5-1 kg of potatoes;
• 2-3 pcs. river trout;
• 40 ml of olive oil;
• 40 g of green onions;
• 40 g of parsley;
• 40 g of Parmesan cheese;
• 40 g of Tarhun;
• 40 g of dill;
• 5 g of cumin;
• 50 g of lemon;
• Salt and pepper.

Step -by -step preparation of baked fish with a side dish according to the photo:

1. Cut the citrus with slices of 0.5 cm wide.
2. Peel the trout and put in the third part of all the greens and a slice of citrus. 
3. Pepper, season and salt the trout, and then sprinkle with cable.
4. Cut the potatoes in half and boil in a uniform over low heat for 15 minutes. 
   
5. Grate the cheese. 
6. Fold the baking paper with several layers and put half of all the greenery on it.
   
7. Lay the trout on top and sprinkle with the remaining herbs.
8. Wrap the paper with an envelope, tightly wrapping all the edges. 
9. Bake in a furnace preheated to 200 degrees for 12-15 minutes.
10. Gently separate the fillet from the bones. 
    
11. Peel the potatoes and suppress with a fork, and then add 1 tbsp. l. olive oil, half of grated parmesan and salt, mixing everything thoroughly. 
12. Put the potatoes on the dish for serving, and then pour 1 tsp. Olive oil and sprinkle with cheese.
13. Put trout on potatoes and decorate with dill.

Video receptor from Julia Vysotskaya

Culinary expert offers his best recipe that can be used with fish of any variety: